Is coleslaw keto-friendly? How many carbs are in coleslaw? In this post, you’ll learn all about coleslaw and get a delicious keto coleslaw recipe.
Coleslaw is a beloved side dish that many people enjoy. It is packed with nutrients, low in calories, and offers a crunchy texture. However, if you are on a strict keto diet, you need to be mindful of the carbs you consume. In this article, we will explore whether coleslaw is keto-friendly and provide you with a delicious keto coleslaw recipe to try.
What is Coleslaw?
Also known as New England salad or simply as “slaw”, coleslaw, coleslaw is a salad made of finely shredded raw cabbage. It is commonly topped with a dressing or condiment, with mayonnaise or vinaigrette being the most popular options.
Other vegetables like carrots, broccoli, and red cabbage are sometimes added, and even fruits like apples.
Is Coleslaw Keto-Friendly?
Traditional coleslaw is often made with added sugar in the dressing, making it not keto-friendly. While cabbage is low in carbs and keto-friendly, sugar can spike blood glucose levels.
How Many Carbs in Coleslaw?
According to USDA, a 100-gram serving of coleslaw contains 10 grams of carbs, while a full 200-gram cup provides 22 grams of carbs, making it moderate for keto dieters.
Ingredients in Keto Coleslaw
- shredded coleslaw mix
- apple cider vinegar
- keto sweetener
- celery seed
- salt and pepper
How to Sweeten it for Keto
To make a keto coleslaw, you can substitute sugar with keto-friendly sweeteners such as monk fruit sweetener, Swerve, or erythritol. These sweeteners are recommended since they offer a similar texture to sugar with minimal aftertaste. Stevia and erythritol-based brands can also be used, but the amount should be reduced by half since they are twice as sweet.
Keto Coleslaw Dressing
Most store-bought dressings used in coleslaw contain non-keto ingredients like sugar, maple syrup, preservatives, or additives. Making your own keto-friendly coleslaw dressing with keto-friendly mayonnaise or sweeteners is an excellent solution.
How to Make Low-Carb Keto Coleslaw
To make low-carb keto coleslaw, mix shredded coleslaw with keto-friendly dressing, including mayonnaise, apple cider vinegar, erythritol, celery seed, salt, and pepper. If you have time, refrigerate the coleslaw for at least an hour (or overnight) to let the flavors develop.
What to Serve with Keto Coleslaw
Keto coleslaw pairs best with spicy or savory meat dishes, adding crunch, freshness, and subtle sweetness. It can be served with tacos, pulled pork, cooked sausages, or burgers.
How to Store Keto Coleslaw or Make It Ahead of Time
Coleslaw can be prepared in advance, hours or 3-4 days ahead. The trick is to separate the salad and dressing and store them in the fridge in air-tight containers. It’s important not to dress the salad too early, otherwise, it will lose its crunch and become soggy. It’s best to add no more than 15-20 minutes before serving.
How Many Carbs Are in KFC’s Coleslaw?
There are 13.3g of carbs in one serving of coleslaw, according to KFC’s nutrition information.
Can You Have KFC Coleslaw on Keto?
Unfortunately, no. At 13.3g of carbs per serving and 9.7g of sugar, this coleslaw is not ketogenic.
Is Coleslaw from Popeyes Keto-Friendly?
According to Popeyes, their coleslaw is similar to KFC. It has 9g of sugar and 12g of carbs. It is not keto-friendly.
In conclusion, traditional coleslaw may not be keto-friendly due to added sugars in the dressing. However, you can make a keto coleslaw by substituting with keto-friendly sweeteners and dressings. With our delicious keto coleslaw recipe and serving/storage tips, you can enjoy this healthy and tasty side dish while on a keto diet.
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Keto Coleslaw Recipe
- 4 cups shredded coleslaw mix with minimal carrots
- 1/4 cup mayonnaise
- 2 tablespoons apple cider vinegar
- 1 tablespoon erythritol
- 1 teaspoon celery seed
- salt and pepper to taste
- Add the shredded coleslaw mix in a large bowl and set aside.
- Combine mayonnaise, apple cider vinegar, erythritol, and celery seed in a small mixing bowl. Add salt and pepper to taste.
- Pour the dressing over the coleslaw mix and toss until the coleslaw is well coated. Serve and enjoy!
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