Low-Calorie Creamy Coleslaw

Cole Slaw

James And James / Photodisc / Getty Images

Total Time: 15 min
Prep Time: 15 min
Cook Time: 0 min
Servings: 7 (1 cup each)

Nutrition Highlights (per serving)

74 calories
4g fat
6g carbs
3g protein
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Nutrition Facts
Servings: 7 (1 cup each)
Amount per serving  
Calories 74
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 4mg 1%
Sodium 196mg 9%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 55mg 4%
Iron 1mg 6%
Potassium 197mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

The most obvious way to cut down on calories and total fat in coleslaw is to swap the creamy dressing for a vinegar-based one. But many still crave that creamy mouthfeel of traditional coleslaw.

This low-calorie coleslaw recipe uses a combination of low-fat plain Greek yogurt and a touch of mayonnaise, which maintains the coleslaw's creamy texture while significantly reducing calories and fat. The recipe does not call for any added sugar, so if you like a sweeter variation try adding a handful of dried fruit, such as raisins or currants, or even fresh fruit, such as sliced granny smith apple, for some natural sugar and a nutritional boost.

This coleslaw is also a great way to get a healthy dose of cruciferous veggies into your diet. In addition to its anti-cancer properties, cabbage is a source of vitamin C (particularly when eaten raw), vitamin K, and folate. This recipe can be served as a side dish or even as a crunchy topping for a sandwich or salad.

Ingredients

  • 1/2 lb shredded cabbage (red or green or mix of both)
  • 1/4 cup low-fat plain Greek yogurt
  • 2 tbsp mayonnaise
  • 1 tbsp lemon juice
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 1/2 tsp celery seed

Preparation

  1. Place the shredded cabbage in a large bowl.

  2. In a separate bowl, whisk the yogurt, mayonnaise, lemon juice, salt, black pepper, and celery seed together. Taste and adjust the seasonings if necessary.

  3. Pour the dressing over the cabbage and toss well to combine so the dressing evenly coats the cabbage. You may want to mix half of the cabbage and dressing at a time to make it easier.

Variations and Substitutions

  • Add shredded carrots or shredded broccoli stems to the cabbage mix for a variety in texture, color, and natural sweetness or to reduce the amount of cabbage.
  • Add thinly sliced red onion for a flavor variation, which will make this more savory but not overpowering.
  • Add raisins or dried currants for a sweeter variation with naturally occurring sugar.

Cooking and Serving Tips

  • It is easiest to use your hands to mix the dressing in with the cabbage; make sure you wash your hands thoroughly before mixing or use gloves if you have them on hand.
  • This recipe can be made 1-2 days in advance, keeping in mind that the cabbage will start to break down and wilt as it sits. It will just lose some of its crunchiness over time but will still taste great.

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Article Sources
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  1. Yang DK. Cabbage (Brassica oleracea var. capitata) protects against h2o2-induced oxidative stress by preventing mitochondrial dysfunction in h9c2 cardiomyoblastsEvid Based Complement Alternat Med. 2018;2018:2179021. doi:10.1155/2018/2179021