Keto Coleslaw

Traditional coleslaw consists of shredded cabbage (normally white cabbage) mixed with a mildly sweet creamy dressing. The dressing is generally mayo-based, with a touch of vinegar to bring some acidity.

Other vegetables such as red cabbage, broccoli and carrot are commonly added. Sometimes even fruits, such as apples, can be added too.

In the 20th century, coleslaw cemented its status as a key part of American cuisine, particularly in the South, where no barbecue or picnic goes without it. However, its origins go back much further, to a place that might surprise many people.

Coleslaw originated in the 18th century in the Netherlands. Coleslaw recipes have been found in Dutch cookbooks as far back as 1770.

In fact, this predates the invention of mayonnaise – original Dutch coleslaw recipes contained raw shredded cabbage, melted butter, vinegar and oil.

Some culinary historians even claim that coleslaw in some form or another goes all the way back to Roman times. Still, the Dutch can certainly lay claim to the invention of the modern form of coleslaw.

They even coined the term. Or rather, the term “coleslaw” or “cole slaw” comes from their word for cabbage salad – “koolsla.”

Chances are, if you’re reading this keto coleslaw recipe, you’re already clued up on all things keto. If you’re not, here’s a quick snapshot on the keto diet.

Keto, short for ketogenic, is a type of low-carb diet. The basic idea is that you get your calories from protein and fat, rather than from carbohydrates. So, less sugary snacks, bread, pasta and pastries and more natural foods.

The keto diet is specifically geared towards weight loss. When you consume less than 50g of carbs per day, your body enters ketosis – this is when it starts to break down protein and fat for energy, in place of carbs.

The vast majority of coleslaw recipes contain a sweet dressing with added sugar. This means they are not keto-friendly.

This low carb keto coleslaw leaves out the sweetness for a more satisfying savory dressing. There’s a hint of sweetness in the cider apple vinegar, but that’s all that’s needed for this recipe.

It really depends on the recipe, as the ingredients and added sugar vary. Some coleslaw can contain up to 15g net carbs and 12g sugar in a 100g serving.

While lots of people prefer their slaw on the sweeter side, I much prefer the savory, creamy with a hit of vinegar kind of coleslaw.

So, follow this recipe to a tee and you’ll have a balanced, delicious low carb keto coleslaw. For my money, you won’t be missing the sweetness.

If you do want to add something a little sweet, maybe try grating a crisp, sweet apple and throwing it into the mix, or maybe a squeeze of lemon juice. 

You can also try keto-friendly sweeteners such as stevia, erythritol or xylitol.

Yes, you can definitely make this coleslaw in advance. In fact, it’s best to leave it in the fridge for at least an hour, to let the flavors intensify and mingle together.

Even better, make the coleslaw the day before you’re planning on serving it. Then, once you’ve left it to settle in the fridge overnight, the flavor will be that much more developed.

You can, but it’s so much better to use fresh vegetables. Pre-packaged vegetables won’t have the same fresh taste, plus it doesn’t take long to shred your cabbage, carrot and onion, especially if you’re using a food processor.

There are a few options when it comes to vinegar. Coleslaw generally benefits from the acidity that vinegar brings, plus it will extend its lifespan.  

Apple cider vinegar

I’ve gone for this type of vinegar in this keto coleslaw recipe. It delivers more of a tang, with a subtle sweetness that helps to balance things out.

Distilled white vinegar 

Another great vinegar to use in coleslaw is distilled white vinegar. It won’t bring the same tang as apple cider vinegar, but you can add a squeeze of lemon juice or lime juice.

Balsamic vinegar

I wouldn’t use it on its own, but mixing a little bit of balsamic vinegar with one of the above is a good way to bring a touch more sweetness to your low carb keto recipe.

Standard mayonnaise is actually fairly low in carbs, with only 0.6g of net carbs per 100g. So, feel free to use a normal mayonnaise for this recipe.

However, for the best keto low carb mayonnaise, I would recommend you use an avocado oil mayo.

It’s easy to make and tastes like a dream. Once you’ve tried homemade mayo, you’ll never go back!

As it contains mayonnaise, it’s not vegan. Even if you use my avocado oil mayo recipe, it contains eggs so it’s not vegan.

You can find good vegan mayo nowadays, so you can easily swap that in to make a vegan sugar free coleslaw dressing.

Or, you could check out my excellent vegan coleslaw recipe!

Store your low carb coleslaw in the fridge. If sealed properly in an airtight container, it will last up to 5 days.

While technically you can freeze this low carb coleslaw, I don’t recommend it.

When frozen, the mayonnaise will split and your coleslaw will become watery when defrosted. Also, the shredded cabbage, carrot and onion will lose their crunch.

If you do want to freeze your coleslaw, make sure you store it in an airtight freezer-safe container. Consume it within 4 months of freezing.

Simplicity really is bliss with this recipe. Four ingredients for the coleslaw mix and four for the dressing bring a perfect balance of flavor and texture.

However, if you want to add a little bit of flair, feel free. The beauty of cooking is in experimenting with flavors and finding your own sweet spot when it comes to harmony of flavor.

For an extra touch of sweetness and crunch, you could try adding some grated apple into the mix. You could also add other crunchy fruits or vegetables – grate or shred them to maintain the consistency of the coleslaw.

You could add some earthy spice with ground mustard seed or celery seed. Celery salt would also work very well, especially along with the ground celery seed, to bring a salty, peppery, herbal element. 

For extra crunch, add nuts – peanuts, pine nuts and pistachios would all mix in well. Seeds would be another good ingredient to add for a little extra crunch, alongside the shredded cabbage and other veg. 

Sunflower seeds would bring crunch and neutral flavor, while caraway seeds and fenugreek seeds would add a very interesting angle in terms of taste.