Sweet Without the Sugar!
There’s nothing wrong with a little coleslaw, especially in the summer! It’s a fresh, crisp and refreshing side dish served at BBQ’s, restaurants and parties. Unfortunately, many coleslaws will have added sugars to make it the sweet, creamy side dish everybody loves. It’s the combination of all these carbs and fats (from the copious amounts of mayo) that spell out disaster.
When eaten in conjunction, fat and carbs will eventually lead to weight gain. The two aren’t inherently evil, though many people on a ketogenic diet consider carbs to be the root of all evil. Carbohydrates are inflammatory and are metabolized quickly. The fat that you eat is then stored as excess, and that’s why we associate eating fat with gaining weight.
When fat is eaten alone, in the absence of carbs, it is metabolized slowly and steadily, resulting in long-lasting energy with no inflammatory results or insulin spikes. No insulin spike = no sugar/hunger crashing.
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Fat is misunderstood!
The small amount of carbs we do allow in our diets come from natural sources like fruits and veggies. Some fruits are higher in carbs than others so we stick to the lower end of the spectrum- strawberries, blackberries, raspberries. Apples, on the other hand, can have about 20 grams of carbs. That’s not the highest amount of carbs you can find in a fruit, but it’s still up there. That’s why for this recipe, we’re using a real apple (as opposed to apple extracts made from who knows what) split among 4 servings. This adds a trivial amount of carbs to each serving, but you’re getting lots of vitamins, nutrients and the best flavor! It also provides that sweetness you’re used to when digging into a delicious coleslaw!
We also found that adding a grated apple to coleslaw gives the entire bowl apple flavor. The texture of apples is very similar to cabbage, carrots and broccoli when shredded, so to us, it feels like we’re eating a bowl of shredded apples! The reality is much better: a whole bowl of raw veggies! It’s a great trick to play on your brain/tongue if you don’t enjoy veggies too much but want their nutrition.
To our apple slaw, we also added pecans. Pecans and apples go together so well, and Fall is upon us, so they’re the perfect flavors to add to a dish right now. If you don’t have pecans, we’ve also made this used walnuts and pumpkin seeds and it turned out great every time.
Here’s our recipe for a delicious, low carb, high fat, keto apple slaw!
If you enjoyed this apple coleslaw, try this delicious buffalo cole slaw from Keto Cooking Christian! It is packed with so much flavor and just like this recipe, is quick and simple to make!
- 3 cups broccoli slaw
- 1 apple
- 1 stalk green onion
- 2 oz pecans
- 2 tsp poppy seeds
- 1 tsp apple cider vinegar
- 1/2 tsp lemon juice
- 1/4 cup mayonnaise
- 1/4 cup sour cream
- 1/4 tsp salt
- Grab your broccoli slaw and measure out 3 cups. We used broccoli slaw from BJ's with broccoli, cabbage and carrot in it.
- Shred an apple into the mix. Any apple works here, and about 200 grams of it.
- Chop a stalk of green onion as well as some pecans.
- Add in your lemon juice, poppy seeds, apple cider vinegar, mayo and sour cream. You can use all mayo in this recipe, but in order to cut some calories but keep the creaminess, we subbed half of it for sour cream.
- Season with some salt and mix very well. Enjoy!
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb lunch recipes to learn to make more delicious and healthy meals!
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
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Can plain yogurt be sub’d for the mayo in this? The only mayo I have on hand in a peppered kind that my mom likes.
Yes, but the nutrition would differ slightly!
I started to make this, without the apple because, like many others, apples will spike my blood sugar, just as many other carbs. Anyway, as I said, I STARTED to make this when I was thinking that I would prefer to save the apple for an apple pie or some other keto treat. Suddenly, it came to me…why not make apple (mock pie) slaw??? So I left out the apple,added a touch less acid, some cinnamon and apple pie seasoning (to my taste) and a touch more pure Sucralose (NOT Splenda or a blend but pure Sucralose) drops and it was superb. In fact, it did a marvelous job of giving me a great veggie sweet treat. If you leave in the apple I think it would be even more of an apple-crust-less unbaked pie but it sure tasted just right for me. Even my husband, who is not a cole slaw fan AT ALL tasted the dressing and said it would be a great sweet to dip celery sticks or other veggies for a snack.
Just a thought….we always want to eat our veggies and get enough fat without eating carbs.. Hope you try it and like it. If not, no harm, no foul. I found something I will continue to enjoy.
What an interesting idea! This recipe was not supposed to be as sweet as regular coleslaw is. We’ve had it in restaurants and it was quite literally, all sugar! The apple in this recipe adds just a touch of sweetness. But, if you can’t tolerate apples, then of course, avoid them! I hope someone here tries your suggestions if they enjoy a sweet dip for their veggies 🙂
Is it alright to use mayonnaise with sugar as one of the ingredients, such as Hellmann’s?
Will make this for a cook-out — looks delicious and a great summer side dish! We are eating strictly Keto, and wondered about the mayo.
Thank you. s
Try to avoid sugar as much as possible. If that’s all you have available, then a small amount of sugar is not the end of the world. We know we eat a lot of mayo throughout the week, so we choose a brand that is sugar-free and soybean oil free. We use Just Mayo brand, FYI 🙂
The photo of this dish obviously has other ingredients than listed like carrots and some seed? What was in the Cole slaw in the photo?
Carrot comes in broccoli slaw or coleslaw mixes (most supermarkets carry pre-mixed bags of them). The seeds are poppy seeds. They’re totally optional. I added it to the recipe now. Thanks for letting us know!
Anyone who is diabetic might want to be careful with this. Apples are NOT on my diet and would spike my blood glucose.
Apples are fine in small amounts and in moderation on a low carb/keto diet. Some people choose to eat them, some don’t. If you are a diabetic and apples spike your blood glucose, we encourage you to consult your doctor and use your own judgment when choosing recipes.