Keto Coleslaw: Creamy and Sugar-Free for the Grill
This keto coleslaw is the creamy version for the grill: finely shredded white cabbage in a dressing of mayonnaise, sour cream and cider vinegar, sweetened with erythritol instead of sugar. At approx. 4.5 g net carbs per serving it sits at about a third of store-bought coleslaw - and made a day ahead it actually gets better.
The key facts at a glance
- Time required: approx. 90 minutes, only 25 of them active work.
- Only approx. 4.5 g net carbs and 18 g fat per serving.
- Ingredients: white cabbage, carrot, onion, mayonnaise, sour cream, cider vinegar, mustard, erythritol.
- Works as a barbecue side, for meal prep and as a salad that keeps for three days in the fridge.
Ingredients
One serving is approx. 145 g as a side; at a barbecue spread with several salads the quantity also covers 8 people.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| white cabbage | approx. half a small head, very finely shredded | |||
| approx. half a small head, very finely shredded | ||||
| carrot | approx. 1 small, finely grated | |||
| approx. 1 small, finely grated | ||||
| onion | approx. half a small one, very finely diced | |||
| approx. half a small one, very finely diced | ||||
| mayonnaise | homemade or bought sugar-free | |||
| homemade or bought sugar-free | ||||
| sour cream | full fat as an alternative | |||
| full fat as an alternative | ||||
| cider vinegar | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| Dijon mustard | approx. 2 tsp | |||
| approx. 2 tsp | ||||
| erythritol | dissolve in the vinegar | |||
| dissolve in the vinegar | ||||
| salt | 1 tsp of it for drawing water from the cabbage | |||
| 1 tsp of it for drawing water from the cabbage | ||||
| pepper | freshly ground | |||
| freshly ground | ||||
| ground caraway | optional, makes the cabbage easier to digest | |||
| optional, makes the cabbage easier to digest | ||||
How it is made
Shred the white cabbage finely, salt it and let it draw water for 30 minutes before squeezing it out hard. It then goes with grated carrot and onion into a dressing of mayonnaise, sour cream, cider vinegar, mustard and erythritol - and rests in the fridge for at least an hour.
Why this coleslaw works on keto
At approx. 3 g net carbs per 100 g, white cabbage is an unproblematic keto vegetable; it delivers volume, bite and fiber at a very low price. Coleslaw only becomes a carb carrier through its dressing. Ready-made coleslaw from the chilled aisle declares 8 to 12 g carbs per 100 g depending on the maker, because the dressing is sweetened and the cabbage sat in a sugar brine as well - so a 150 g side portion brings 12 to 18 g to the plate. Here erythritol takes over the sweetness, and the second carb source is deliberately limited: carrot sits at approx. 7 g per 100 g and features generously in classic coleslaw; 60 g against 600 g of cabbage is enough for color and sweetness without driving the figure up. The result is approx. 4.5 g net carbs per serving. Nutrition values for individual vegetables can be looked up in the FDDB nutrition database.
Source: FDDB nutrition database
Salting replaces what the sugar otherwise does
In the classic recipe the sugar has a second, often overlooked function: it draws water out of the cabbage by osmosis and thereby makes it tender. Salt does exactly that better and without carbs. 30 minutes of salting followed by squeezing removes a considerable part of the cabbage's water - it becomes soft enough to eat but keeps its bite, and the dressing does not get diluted. Without this step the salad sits in a watery pool after two hours, no matter how thick the dressing was mixed.
Source: Harvard T.H. Chan School of Public Health: Vegetables and Fruits
Erythritol in a cold dressing
Erythritol dissolves considerably less well in cold liquids than sugar does and otherwise stays behind as fine grit in the dressing. The trick is the order: dissolve the erythritol in the cider vinegar first, warming it briefly if necessary, and only then stir in the mayonnaise and sour cream. Anyone using powdered erythritol or an erythritol and stevia blend can skip the step. The slight cooling effect erythritol creates on the tongue is barely noticeable in an acidic dressing.
How do I serve and vary the coleslaw?
Serve the salad well chilled with pork neck steaks, pulled chicken or anything else off the grate - its acidity is the counterpoint to fatty grilled meat. In practice, making it the day before pays off: after twelve hours the cabbage has taken up the acidity and is tender without being mushy, whereas freshly dressed it still tastes brittle.
Meal prep, prepping ahead and storing
The salad keeps covered for 3 days in the fridge and gains on the second day. Not longer, because in an acidic environment the mayonnaise eventually releases water and the cabbage goes soft. If you want to plan further ahead, separate the components: salted and squeezed cabbage keeps for 5 days, the dressing for 1 week, and the two are brought together only an hour before serving. Freezing does not work - mayonnaise splits as it thaws.
Without mayonnaise: the vinegar version
If you prefer it lighter or have to eat egg-free, replace the mayonnaise and sour cream with 60 ml olive oil and 20 ml extra cider vinegar - that gives you the vinegar-based cabbage salad served with pork knuckle, at approx. 2.5 g net carbs per serving. The creamy salad becomes dairy-free if the sour cream is replaced by another 60 g of mayonnaise. And for a heartier direction, add 60 g of fried diced bacon, folded in while still lukewarm.
Which tips help with creamy keto coleslaw?
- Shred the cabbage as finely as possible - a mandoline beats any knife here.
- Salt for 30 minutes and then squeeze hard by hand, not just drain.
- Dissolve the erythritol in the cider vinegar first, or it stays gritty in the dressing.
- Grate the carrot finely and stay at 60 g - more drives the carb figure up.
- Let it rest for at least 1 hour, ideally overnight.
- Taste again before serving: after chilling, the acidity and salt read weaker.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 138 kcal | approx. 200 kcal | Filling for a salad; the dressing makes it a substantial side. |
| Filling for a salad; the dressing makes it a substantial side. | |||
| Fat | approx. 13 g | approx. 18 g | From mayonnaise and sour cream - the reason a coleslaw fills you up on keto. |
| From mayonnaise and sour cream - the reason a coleslaw fills you up on keto. | |||
| Net carbs | approx. 3.1 g | approx. 4.5 g | Low; store-bought coleslaw sits at 8 to 12 g per 100 g. |
| Low; store-bought coleslaw sits at 8 to 12 g per 100 g. | |||
| Sugar | approx. 2 g | approx. 3 g | Natural sugar from cabbage, carrot and onion; erythritol does not count towards it. |
| Natural sugar from cabbage, carrot and onion; erythritol does not count towards it. | |||
| Protein | approx. 1.4 g | approx. 2 g | Low; as a side to grilled meat that is irrelevant. |
| Low; as a side to grilled meat that is irrelevant. | |||
| Salt | approx. 0.7 g | approx. 1 g | Moderate, because part of the pre-salting is squeezed out with the cabbage water. |
| Moderate, because part of the pre-salting is squeezed out with the cabbage water. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is store-bought coleslaw keto-friendly?
As a rule, no. Ready-made coleslaw from the chilled aisle declares 8 to 12 g carbs per 100 g depending on the maker, because the dressing is sweetened and the cabbage has sat in a sugar brine. A 150 g side portion therefore brings 12 to 18 g - on a daily budget of 20 to 30 g that is nearly all of it, and for a side dish at that.
Why does my coleslaw turn watery?
Because the cabbage only releases its water once it is in the bowl. White cabbage is over 90 percent water, and salt in the dressing inevitably draws it out. The fix is to get that over with beforehand: salt for 30 minutes, then squeeze hard by hand. After that the dressing can no longer be diluted.
Can I use a sweetener other than erythritol?
Yes. Xylitol dissolves better in cold liquids and has the same sweetening power as sugar, but it is toxic to dogs. Allulose dissolves best and tastes most neutral. Liquid stevia works too, though then the small amount of bulk erythritol gives the dressing is missing - in a mayonnaise base that is barely noticeable.
Does the coleslaw suit weight loss on keto?
Yes, with an eye on the calories. 4.5 g net carbs is little for a generous side, but 200 kcal sits almost entirely in the dressing. If you are counting leaner, halve the mayonnaise and top up with sour cream - that saves around 60 kcal per serving without losing the creaminess.