Sugar-free coleslaw
Aprende a preparar una ensalada coleslaw sin azúcar, fácil y saludable. La guarnición ideal para tus carnes y pescados a la parrilla.
Sugar-Free Coleslaw: A Healthy Side Dish for Any Meal
Looking for a fresh, crunchy side dish to complement your grilled meats, burgers, or fried fish? This sugar-free coleslaw recipe is the perfect choice! A classic American coleslaw (or “koolsla,” derived from the Dutch term for “cabbage salad”), this dish is a staple in many cuisines, with roots tracing back to 19th-century Europe. My version skips the sugar-heavy dressings found in store-bought coleslaws, offering a lighter, healthier alternative that’s low-carb, gluten-free, and diabetic-friendly. Made with white cabbage, carrots, and a tangy sauce of Greek yogurt, mayonnaise, and Dijon mustard, this coleslaw is easy to prepare at home and packed with nutrition. Let’s explore its history, health benefits, and how to make this versatile dish!
The History of Coleslaw
Coleslaw’s origins date back to ancient times, with white cabbage cultivation recorded as early as 2500 BC in Egypt. It was prized in ancient Greece and Rome, where it was believed to have healing properties. Over the centuries, cabbage remained a dietary staple, especially in Central Europe and Russia. The term “coleslaw” comes from the Dutch “koolsla,” meaning “cabbage salad,” and became popular in England in the 19th century before spreading to the United States. Today, coleslaw is a beloved side dish worldwide, often paired with grilled meats, burgers, or fish like salmon. Unlike industrial coleslaws, which can contain a shocking 9.1g of sugar per 100g (over 27g in a 250g package!), this homemade version is sugar-free, letting the natural flavors of the vegetables shine.
White cabbage or cabbage is eaten cooked, raw or fermented, it is low in calories and rich in fiber.
Why Sugar-Free Coleslaw?
Store-bought coleslaws are often loaded with added sugars, making them a poor choice for health-conscious eaters. My sugar-free coleslaw recipe offers a lighter, more wholesome option:
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Low-Carb: ~4-5g carbs per serving, compared to 15g in sugary versions.
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Sugar-Free: No added sugars, relying on the natural sweetness of vegetables.
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Gluten-Free: Naturally free of gluten, ideal for celiacs.
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Diabetic-Friendly: Low-carb and fiber-rich, safe for blood sugar control.
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Economical: Uses affordable, pantry-staple ingredients.
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Versatile: Perfect as a side for grilled meats, burgers, or fish like salmon.
This coleslaw is a fantastic way to enjoy white cabbage raw, showcasing its crisp texture and nutritional benefits, especially during its peak season in autumn and winter.
Nutritional Benefits of Key Ingredients
This coleslaw is a nutritional powerhouse, driven by fresh, wholesome ingredients.
White Cabbage
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Low-Calorie: ~25 kcal per 100g, ideal for weight management.
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Low-Carb: 4g carbs per 100g, keto-friendly.
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High Fiber: 2.5g per 100g, promoting digestion and satiety.
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Vitamin-Rich: High in vitamins A and C for immunity and skin health.
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Beta-Carotene: Supports vision and antioxidant activity.
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Mineral-Dense: Provides calcium and magnesium for bone health.
Carrots
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Low-Calorie: ~41 kcal per 100g, great for calorie control.
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Low-Carb: 7g carbs per 100g, suitable for low-carb diets.
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High Fiber: 3g per 100g, aiding digestion.
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Vitamin A: From beta-carotene, essential for vision and immunity.
Greek Yogurt (Sauce)
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Protein-Rich: 10g per 100g, supporting satiety.
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Low-Carb: 4g carbs per 100g, keto-friendly.
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Probiotics: Supports gut health and digestion.
Dijon Mustard and Mayonnaise
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Low-Carb: Minimal carbs in small amounts, fitting keto diets.
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Flavor Boost: Adds tangy depth without sugar.
These ingredients make the coleslaw nutrient-dense, satiating, and perfect for keto, gluten-free, or diabetic-friendly diets, ensuring a side dish that’s both healthy and satisfying.
Sugar-free coleslaw is a low-carb, gluten-free side dish that’s perfect for pairing with grilled meats or fish.
Sugar-Free Coleslaw Recipe
This easy recipe yields a crunchy, flavorful coleslaw that’s simple to prepare, even for beginners. It requires minimal ingredients and just a few steps.
Ingredients (Serves 4)
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½ head white cabbage (about 400g), thinly sliced
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1 medium carrot, grated
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½ tsp sea salt
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¼ tsp black pepper
Sauce
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½ cup (120g) Greek yogurt
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2 tbsp mayonnaise
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1 tsp Dijon mustard
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Optional: 1 tbsp apple cider vinegar (for extra tang)
Instructions
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Prep Vegetables: Cut the cabbage into quarters, then slice each quarter into thin, julienne strips. Grate the carrot. In a large bowl, combine cabbage and carrot. Season with sea salt and let rest for 10 minutes to soften slightly.
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Make Sauce: In a small bowl, mix Greek yogurt, mayonnaise, Dijon mustard, black pepper, and apple cider vinegar (if using). Stir until smooth.
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Combine: Pour the sauce over the cabbage and carrot mixture. Toss thoroughly to ensure all the vegetables are well-coated.
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Chill: Cover the bowl with plastic wrap and refrigerate for at least 2 hours. This resting period softens the cabbage, allows the flavors to meld, and enhances the taste.
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Serve: Serve chilled as a side dish with grilled meats, burgers, or fish like salmon.
Tips for Success
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Variation: Add a grated apple for a touch of natural sweetness (adds ~5g carbs).
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Fermented Option: Swap raw cabbage for sauerkraut for added probiotics and a tangy twist.
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Storage: Refrigerate for up to 3 days in an airtight container; the flavors deepen over time.
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Serving Idea: Pair with grilled salmon for a balanced, low-carb meal.
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Leftovers: Use the remaining cabbage half in a stew or sauté with raisins and pine nuts.
With white cabbage, carrots, and a tangy yogurt sauce, it’s diabetic-friendly and packed with fiber.
Why I Love This Recipe
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Controlled Ingredients: No added sugars, ensuring a healthy dish.
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High Fiber: Very satisfying, keeping you full longer.
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Easy to Prepare: Only 6 ingredients and minimal steps.
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Affordable: Uses low-cost, readily available ingredients.
Why This Coleslaw Shines
Unlike industrial coleslaws that pack over 27g of sugar per package, this sugar-free coleslaw lets you enjoy a classic side dish without the guilt. The white cabbage provides a satisfying crunch, especially in its peak autumn-winter season, while the Greek yogurt-based sauce adds creaminess without the heaviness of traditional dressings. It’s a versatile accompaniment to grilled meats, burgers, or fish, and can even be made with fermented cabbage (sauerkraut) for added gut health benefits. Perfect for keto, gluten-free, or diabetic-friendly diets, this coleslaw is a nutritious addition to any meal.
This easy recipe uses just 6 ingredients, making it an affordable, healthy addition to any meal.
Sugar-free coleslaw is a low-carb, gluten-free side dish that brings a fresh, crunchy element to your meals. With white cabbage, carrots, and a sugar-free yogurt sauce, it’s a diabetic-friendly, nutrient-dense option that’s perfect for accompanying grilled meats, burgers, or fish. Its simplicity, affordability, and health benefits make it a go-to for keto or gluten-free lifestyles.
Have you tried making coleslaw at home? What’s your favorite pairing?
Share your thoughts in the comments and explore more low-carb recipes on our site.
Whip up this coleslaw, savor its flavors, and enjoy a healthy, delicious side dish!
Cheers!
More Healthy Salad Recipes
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Mango and Clam Salad: A fresh, low-carb option.
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Pear and Blue Cheese Salad: A savory, keto-friendly dish.
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Arugula Avocado and Cod Salad: Packed with healthy fats.
Coleslaw sin azúcar
Aprende a preparar una ensalada coleslaw sin azúcar, fácil y saludable. La guarnición ideal para tus carnes y pescados a la parrilla.
Ingredients
- 250 gr col blanca rallada cruda (1/4 de col)
- 70 gr zanahoria rallada cruda (1 zanahoria)
- 100 gr yogur griego (1/2 taza)
- 15 gr mostaza de Dijon (1/cda)
- 50 gr mayonesa (2 cda)
- sal y pimienta al gusto
Instructions
- Corta la col en juliana y ponla en un bol amplio. Sazona con sal y reserva.
- Ralla la zanahoria y ponla en el mismo bol donde está la col, mezcla.
- Ahora la salsa, en otro recipiente mezcla la mayonesa, la mostaza y el yogur, sazona con sal y pimienta y mezcla bien.
- Echa la salsa sobre la col y la zanahoria y dale vueltas hasta que la ensalada esté bien embadurnada. Ahora puedes añadir la manzana rallada si te apetece ponerla.
- Tapa el bol con un papel film y guarda en la nevera, deja que repose al menos durante un par de horas antes de consumirla.
- Transcurrido el tiempo de reposo ya puedes servir la ensalada, hazlo con un molde y el plato te quedará mucho más ordenado y limpio.
- Disfruta de este plato refrescante, es ideal como entrante o como guarnición.
Notes
- Puedes añadir a la ensalada una manzana rallada.
- También es una opción añadir una cucharada de vinagre de manzana a la salsa, si te gusta el toque avinagrado hazlo.
Nutrition Facts
Coleslaw sin azúcar
Amount Per Serving
Calories 46
Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 2mg1%
Sodium 112mg5%
Potassium 131mg4%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 2g2%
Protein 2g4%
Vitamin A 1990IU40%
Vitamin C 15.9mg19%
Calcium 39mg4%
Iron 0.3mg2%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!