Is Coleslaw Keto Friendly?

by Sara Banta | Jan 8, 2020 | Articles, Keto

Is Coleslaw Keto?

Unfortunately, no. Coleslaw in its traditional form is not keto, or keto friendly. This is mainly due to the fact that most coleslaw recipes require added sugar, which is definitely not keto friendly. Typically, they also include canola oil or other vegetable oils that are highly inflammatory to the body and actually raise your blood sugar even though they don’t have sugar in them. However, there are a variety of different keto friendly coleslaw recipes that can easily be substituted for traditional coleslaw.

Can I Eat Coleslaw on a Keto Diet?

Yes, you can, however you will not be able to eat traditional coleslaw because it has too much added sugar, unhealthy fats and is high in carbs. You will have to make a custom low-carb version of coleslaw with healthy fats in order to be able to eat coleslaw on Keto. You will also have to ensure that your recipe is completely free of added sugar. My favorite recipe for Keto Coleslaw gets the approval of my non-Keto and Keto friends and family. It is filling, low carb, full of nutrients and even low fat for those afraid to add too much fat to their diet, especially in the beginning.

Is KFC Coleslaw Keto?

Now the question we have been waiting for, is KFC coleslaw keto friendly? As you have probably already guessed it, the answer is unfortunately no again. KFC’s Coleslaw has 30 grams of carbohydrates per serving, as well as 14 grams of sugar. For more information on KFC coleslaw see its nutrition information. So the final answer is no, you can not have KFC coleslaw on a keto diet.

Is Restaurant Coleslaw Keto Friendly?

No, most of the time restaurant coleslaw has not only added sugar and can be fairly high in carbs, but the dressing usually includes canola oil and other vegetable oils that are highly inflammatory and even raise blood sugar. If you are curious, ask the restaurant employees whether or not their coleslaw has added sugar and what oil is used. You might be best off making your own.

Is Popeye’s Coleslaw Keto?

Similar to KFC, Popeye’s coleslaw is also very high in carbs and sugar. As such, Popeye’s coleslaw is not a keto friendly coleslaw. A serving of Popeyes coleslaw has 9 grams of sugar and 12 grams of carbohydrates. For more information on Popeye’s coleslaw, see its nutrition information.

Is Store Bought Coleslaw Keto Friendly?

Like most coleslaw, store bought coleslaw is not keto friendly. Store bought coleslaw will typically have high levels of carbs, as well as added sugars. However, depending on the store you are visiting, they may offer keto friendly coleslaw.

Can I Eat Dry Coleslaw on Keto?

Yes you can. Typical coleslaw dressing which has added sugars which is why normal coleslaw is not keto friendly. By having dry slaw with low carb ingredients you will ensure that you are being keto friendly.

How to Make Keto Friendly Coleslaw

Making keto friendly coleslaw is relatively easy. The first step is to limit the number of carbs in your recipe. You can do so by eliminating mayo which is made from canola oil by replacing it with white vinegar or an avocado-based mayo like Primal Avocado Mayo. Also use green or red cabbage which are typically low in carbs.

You will also need to avoid using sugar of any kind. Consider using natural organic sweeteners instead of sugar. This will ensure your coleslaw is tasty, while at the same time being keto friendly!

Keto Friendly Coleslaw Dressing Ingredients

Sugar added to coleslaw dressing is one of the primary reasons coleslaw tends not to be very keto friendly. If you want to still enjoy a bit of sweetness in your dressing, here are a few sweeteners we recommend:

  • Stevia. According to Healthline stevia is a natural sweetener. This sweetener contains virtually no carbs and has little to no calories, the perfect substitute for sugar when making  your coleslaw dressing. My favorite brand that doesn’t have a bitter aftertaste is Nunaturals.
  • Erythritol.  This type of natural sweetener is a sugar alcohol that helps to stimulate your taste buds and can be 80% as sweet as regular sugar. Some people do have digestive issues in reaction to too much erythritol, so be aware of how you feel after eating anything with it.
  • Monk Fruit Sweetener. Monk fruit sweetener is a natural sweetener that comes from monk fruit. Monk fruit sweetener contains natural compounds and can be 100 to 150 times sweeter than normal sugar.

Keto Friendly Coleslaw Ingredients In Sara’s Famous Coleslaw

Coleslaw naturally includes a lot of keto friendly ingredients. Here is my favorite recipe:

  • Green Cabbage. This is the base of the coleslaw. I like using 2/3 of the recipe with Green Cabbage. Cabbage has a natural chemical called glutamine that is healing to the gut, helps heal ulcers, Leaky Gut, gastritis, and is anti-inflammatory. It is also part of the cruciferous vegetables that all cleanse the liver and should be the basis of your keto vegetables.
  • Red Cabbage. Red cabbage, also known as purple cabbage, is the perfect substitute to your everyday cabbage. This type of cabbage is similar to normal cabbage, but is richer in beneficial plant compounds. I use 1/3 red cabbage and 2/3 green cabbage. I shred them as thinly as possible.
  • Organic Carrots. Organic carrots taste identical to traditional carrots, however, are completely free of pesticides and is typically the healthier option. I add 1/2 cup shredded for every head of cabbage in recipe.
  • Jicama. Adding Jicama gives it a low carb crunch and is full of vitamins. Chop about 1 cup per head of cabbage into small pieces.
  • Cilantro. Cilantro is great for cleansing the liver. I add about 1/2 cup for every head of cabbage.
  • Fresh Garlic or Garlic powder. (optional)
  • Dressing: Mix white wine vinegar, Nunaturals liquid stevia, and Galeos Miso dressing.
  • Organic Smoke Almonds. Almonds are a great keto food with a balance of protein and fat with little carbs. Add 1/4 cup for every head of cabbage. An alternative is to add Pili Nuts which have even less carbs and have a buttery taste.
  • Scallions. Add 3 scallions per head of cabbage chopped finely.
  • Accelerated Ancient Salt. This salt is full of minerals and the proper sodium that is needed on a Keto diet. It has the extra benefit of detoxing you from radiation in addition to tasting great! Add to taste.
  • Pepper. Pepper is great for spleen health and digestion. Add to taste.
  • Organic Cold Pressed Olive Oil (optional). Olive Oil is very satiating and completely ketogenic. It helps all of your fat soluble vitamins absorb more efficiently.
  • Avocado (optional). Avocado is not only a Keto super food and full of potassium, but makes the coleslaw creamy and extra delicious!

You will also need to avoid using sugar of any kind. Consider using natural organic sweeteners instead of sugar. This will ensure your coleslaw is tasty, while at the same time being keto friendly!

Where You Can Get Keto Friendly Coleslaw Ingredients

You can get ingredients for keto friendly coleslaw by visiting the Thrive Market. The Thrive Market is a fantastic place to shop, this online marketplace has over 6,000 organic brands to choose from, and is a great place to shop not only for keto coleslaw ingredients, but keto friendly foods and ingredients in general.

The Conclusion

  • Most coleslaw is not keto friendly because of added sugar and being high in carbohydrates.
  • Fast food coleslaw is not keto friendly, and the same goes for most store bought coleslaw as well.
  • In order to make keto friendly coleslaw you should use low carb ingredients, and avoid using sugar. You can however use certain types of sweeteners.
  • Use keto friendly sweeteners in place of sugar.
  • Dry coleslaw is keto friendly because it has no dressing.
Sara Banta

Sara Banta is a Stanford University Graduate with a Degree in Economics and Psychology, and a certified Natural Supplement Expert & Graduate of the Institute for Integrative Nutrition. Sara is the Founder of Accelerated Health Products and host of the health & wellness podcast, Accelerated Health Radio.

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Hi, I’m Sara Banta!
I’m a certified natural supplement expert, podcaster, Health Coach, and natural wellness expert. Each week I publish articles on the latest in cutting-edge health supplements and natural health solutions. I also interview leading experts across a wide range of health topics to transform your body, mind & spirit. I’m also the Founder of Accelerated Health Products. Join my mailing list and receive 10% off your first order.