Is Cabbage and Coleslaw Keto? Tips for Low-Carb Cabbage Meals

Is Coleslaw Keto-Friendly?

Coleslaw is a classic side dish often served alongside barbecue, sandwiches, and fish. But is this tasty cabbage slaw allowed on the ketogenic diet? While coleslaw may seem like an innocent vegetable side, the dressing and added ingredients can sometimes push it into non-keto territory.

In this comprehensive guide, we'll take a close look at whether traditional coleslaw is keto, if it fits into a low-carb lifestyle, and some easy tips for making keto coleslaw at home.

What is Coleslaw?

Coleslaw starts with thinly sliced or shredded cabbage as the base. It is typically dressed with a creamy, tangy dressing like mayonnaise or sour cream. Other ingredients often added are carrots, onions, bell peppers, and parsley.

There are many variations of coleslaw around the world. Some popular types include:

• Creamy coleslaw - Made with mayonnaise or sour cream.
• Vinegar-based coleslaw - Features apple cider or white vinegar.
• Asian coleslaw - Uses rice wine vinegar, sesame oil, ginger.
• German coleslaw - Warm version with bacon.
• broccoli slaw - Swaps broccoli for cabbage.

The cabbage itself contains minimal net carbs. But when doused with high carb dressings and add-ins, it can quickly rack up the carbs. So to determine if coleslaw fits into your keto diet, you need to look at the specific ingredients.

Is Traditional Coleslaw Keto?

A 1 cup serving of basic creamy coleslaw contains about:

• 5 grams net carbs
• 160 calories
• 15 grams fat
• 3 grams protein

This nutritional data is based on coleslaw made with mayonnaise, carrots, cabbage, onion, and parsley. Without any carb-heavy add-ins, a 1/2 cup portion would stay under 10 grams of net carbs.

So while regular coleslaw is relatively low glycemic, it may not fit into a strict < 20 grams per day keto diet depending on your allotted daily carbs. But it can likely be enjoyed in moderation in a basic cabbage-mayo combination.

Tips for Making Keto Coleslaw

To make coleslaw more keto-friendly, here are some tips for lowering the carbs:

• Skip the carrots - Shredded carrots add natural sweetness, but also extra carbs.
• Use less dressing - Stick to 1-2 tbsp per serving to limit carb intake.
• Sub Greek yogurt - Lower carb than mayo or sour cream.
• Apple cider vinegar - Adds tangy flavor without the carbs.
• Lemon or lime juice - Brightens up coleslaw with minimal carbs.
• Dill & parsley - Fresh herbs add flavor without carbs.
• Raw onion - Skip cooked onion or red bell pepper.
• Bacon crumbles - Adds crunch and smoky flavor.

Experiment with different add-ins to create a flavorful low-carb coleslaw unique to you. Staying under 10 grams of net carbs per serving should keep it keto-approved.

Keto Coleslaw Recipes

Here are some keto-friendly coleslaw recipes to try:

1. Keto Bacon Coleslaw

• 4 cups shredded green cabbage
• 14 cup Greek yogurt
• 2 tbsp apple cider vinegar
• 1 tbsp Dijon mustard
• 3 slices cooked, crumbled bacon
• Salt and pepper to taste

In a large bowl, whisk together the yogurt, vinegar and mustard. Toss in the cabbage and bacon crumbles until evenly coated. Season with salt and pepper.

2. Creamy Keto Coleslaw

• 1 bag coleslaw mix (shredded cabbage and carrots)
• 12 cup mayonnaise
• 1 tbsp lime juice
• 1 tsp celery seed
• 14 cup chopped cilantro
• Salt and pepper

Mix the mayo, lime juice and celery seed together. Add coleslaw mix and cilantro and toss until combined. Season with salt and pepper.

3. Asian Keto Coleslaw

• 4 cups shredded cabbage
• 2 scallions, sliced
• 14 cup rice wine vinegar
• 1 tbsp toasted sesame oil
• 1 tsp minced ginger
• 1 tbsp soy sauce or coconut aminos

In a large bowl, combine the cabbage and scallions. In a small bowl, whisk together the rice wine vinegar, sesame oil, ginger and soy sauce/coconut aminos. Pour over cabbage and toss until coated.

Is Cabbage Keto?

Cabbage is one of the most keto-friendly vegetables around. One cup of raw green cabbage contains only:

• 3 grams net carbs
• 22 calories
• 1 gram protein

With minimal carbs and calories, cabbage is an ideal choice for low carb, ketogenic diets. It provides antioxidants, vitamin C, vitamin K, and beneficial plant compounds.

Red cabbage has slightly more carbs at almost 5 grams net carbs per cup. But it can still fit into keto dieting when eaten in moderation.

Keto-Friendly Ways to Eat Cabbage

Here are some ideas for enjoying cabbage on a ketogenic meal plan:

• Coleslaw - Obviously a great choice!
• Stir fry - Quickly saut with keto-approved protein and veggies.
• Soup - Try cabbage soup or egg drop soup with cabbage.
• Salad - Shred into green salads for crunch.
• Slaw - Sub for noodles in egg roll in a bowl.
• Roasted - Roast wedges or halves for a simple side.
• Sauted - Cook with butter, bacon, onion.
• Steamed - Easy way to prepare cabbage.
• Fermented - Make into sauerkraut packed with probiotics.

Cabbage is so low in carbs that it can be enjoyed often as part of a healthy keto diet.

Other Keto-Friendly Veggies

Along with cabbage, here are some other low carb vegetables to include in a ketogenic eating plan:

• Spinach
• Broccoli
• Asparagus
• Zucchini
• Cauliflower
• Green beans
• Brussels sprouts
• Artichokes
• Celery
• Onions
• Tomatoes
• Peppers
• Eggplant
• Avocado
• Mushrooms

When it comes to fruits and starchy vegetables, you'll want to watch your portions and carb counts. But these low glycemic veggies can be enjoyed freely to bump up nutrient intake and satisfy hunger on keto.

Health Benefits of Cabbage

Cabbage offers many impressive benefits for health:

• Rich in antioxidants - Contains polyphenols that neutralize free radicals.
• Anti-inflammatory - Linked to lower inflammation levels.
• Supports digestion - Prebiotic fiber feeds good gut bacteria.
• High in vitamin C - Provides over 50% DV per cup.
• High in vitamin K - Needed for blood clotting.
• Sulforaphane content - Linked to cancer prevention.
• Eye health - Lutein and zeaxanthin support vision.
• Heart health - May lower LDL and total cholesterol.

With anti-inflammatory, antioxidant, and prebiotic effects, adding more cabbage to your diet is an easy way to support overall health.

Downsides of Eating Too Much Cabbage

Cabbage is safe to consume for most people, but there are some downsides to overdoing it:

• Gas and bloating - Excess cabbage may cause abdominal discomfort due to raffinose carbs.
• Goitrogen content - Raw cabbage may impact thyroid function if eaten in huge amounts.
• Blood sugar - Large portions may spike blood sugar in diabetes.
• Salicylate sensitivity - People with salicylate intolerance may react.
• Blood clotting issues - Very high vitamin K levels can be problematic.

But for most people, cabbage is very safe when eaten in normal food amounts as part of a healthy diet.

The Takeaway on Cabbage and Keto Diets

To wrap it all up, here are the key points about eating cabbage and coleslaw on keto:

• Cabbage is a nutritious, low-carb veggie perfect for keto.
• 1 cup of cabbage contains only ~3 grams net carbs.
• Coleslaw can fit into keto if made with minimal added sugar.
• Watch out for high carb ingredients like carrots, certain dressings.
• Opt for less dressing, skip carrots, use vinegar to make coleslaw keto.
• Enjoy cabbage raw, roasted, steamed, or sauted.
• Cabbage offers great antioxidants, digestion support, vitamins C and K.
• Eat cabbage and coleslaw as part of an overall healthy keto diet.

Cabbage deserves a regular spot on your low carb grocery list. By paying attention to ingredients, both cabbage and coleslaw slaw can be an enjoyable part of keto eating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.