Creamy Coleslaw Salad
Step 0
A crisp, colorful coleslaw made with green and red cabbage, carrot ribbons, and spring onion, tossed in a lightly creamy dressing with mayo, apple cider vinegar, Dijon mustard, maple syrup, celery seed, salt, and black pepper. Quick to prep, even better after it chills.
Step 1
Ingredients for creamy coleslaw salad
- Mayonnaise 30 g
- Apple cider vinegar 2 tbsp (29.9 g)
- Dijon mustard 1 tbsp (15 g)
- Pure maple syrup 1 tbsp
- Celery seeds ¾ tsp (1.6 g)
- Sea salt ¼ tsp (1.5 g)
- Black pepper, ground 1 tsp (2.3 g)
- Green cabbage, shredded 6 cups (534 g)
- Red cabbage, shredded 2 cups (178 g)
- Carrots, sliced into thin peels 2 medium (122 g)
- Spring onions, chopped 3 stalks (36 g)
Step 2
How to make the coleslaw
- Whisk the dressing. In a bowl, whisk mayonnaise, apple cider vinegar, Dijon mustard, maple syrup, celery seeds, sea salt, and black pepper until smooth.
- Build the crunch. In a large bowl, toss green cabbage, red cabbage, carrot ribbons, and spring onions.
- Combine. Pour the dressing over the vegetables and toss until evenly coated.
- Chill for best texture. Refrigerate for 30–60 min before serving if you can, so flavors meld and the cabbage softens slightly.
Make-ahead and storage: Refrigerate in a sealed container up to 3 days. Toss again before serving.
Step 3
Health-oriented chef cues
- Volume and satiety: Cabbage and carrots are high-volume vegetables with a lot of water and fiber. That combination can support fullness per calorie when the dressing stays controlled.
- Vitamin C and K: This slaw is particularly strong on vitamin C and vitamin K per 100 g, which supports normal immune function and normal blood clotting (vitamin K). The raw cabbage is doing a lot of work here.
- Lower-calorie lever: If you want fewer calories and less fat, reduce the mayo (for example, cut it by one third) and replace the lost creaminess by increasing the vinegar slightly and chilling longer. The cabbage releases water and helps the dressing spread.
- Flavor stays high: Dijon, celery seed, and black pepper add a lot of perceived richness. When those are present, you can usually lower mayo without the slaw tasting “thin.”
- Sugar awareness: Maple syrup balances acidity. If you want lower sugars, reduce it a bit and rely on carrot sweetness, plus a slightly longer rest time, to round out the sharpness.
- Sodium check: Salt improves crunch and flavor, but it also raises sodium. If blood pressure is a concern, use a little less salt and let the mustard, vinegar, celery seed, and pepper carry more of the punch.
Note: If you change ingredient amounts (especially mayo, salt, or syrup), the nutrition values shown in this post will no longer be exact.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
58.9 kcal
- Saturates: 0.4 g
- Sugars: 4.4 g
- Fiber: 2.3 g
- Salt: 0.4 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 246.5 kJ / 58.9 kcal | |
| Fat | 2.9 g | |
| Saturated | 0.4 g | |
| Monounsaturated | 0.8 g | |
| Polyunsaturated | 1.4 g | |
| Carbohydrate | 5.6 g | |
| Sugars | 4.4 g | |
| Starch | 0.3 g | |
| Fibre | 2.3 g | |
| Protein | 1.1 g | |
| Salt | 0.4 g | |
| Sodium | 144.79 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 7.88 g | |
| Fiber | 2.25 g | |
| Starch | 0.31 g | |
| Sugars | 4.42 g | |
| Fructose | 1.27 g | |
| Glucose | 1.44 g | |
| Sucrose | 1.62 g | |
| Lactose | 0.00 g | |
| Maltose | <0.01 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | 0.05 g | |
| Net Carbs | 5.58 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 2.85 g | |
| Monounsaturated | 0.79 g | |
| Polyunsaturated | 1.45 g | |
| Omega-3 | 0.02 g | |
| Omega-6 | 0.02 g | |
| Saturated | 0.41 g | |
| Trans-Fats | <0.01 g | |
| Cholesterol | 1.13 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 1.06 g | |
| Alanine | 0.05 g | |
| Arginine | 0.08 g | |
| Aspartic acid | 0.14 g | |
| Cystine | 0.02 g | |
| Glutamic acid | 0.30 g | |
| Glycine | 0.04 g | |
| Histidine | 0.03 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.06 g | |
| Lysine | 0.05 g | |
| Methionine | 0.01 g | |
| Phenylalanine | 0.04 g | |
| Proline | 0.06 g | |
| Serine | 0.05 g | |
| Threonine | 0.06 g | |
| Tryptophan | 0.01 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.05 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin A | 128.77 µg | |
| Vitamin C | 34.13 mg | |
| Vitamin D | 0.00 IU (≈0.00 µg) | |
| Vitamin E | 0.24 mg | |
| Vitamin K | 46.90 µg | |
| B1 (Thiamine) | 0.06 mg | |
| B2 (Riboflavin) | 0.06 mg | |
| B3 (Niacin) | 0.43 mg | |
| B5 (Pantothenic Acid) | 0.19 mg | |
| B6 (Pyridoxine) | 0.14 mg | |
| Vitamin B12 | 0.00 µg | |
| Choline | 10.89 mg | |
| Folate | 33.84 µg | |
| Calcium | 42.19 mg | |
| Iron | 0.23 mg | |
| Magnesium | 14.84 mg | |
| Phosphorus | 31.38 mg | |
| Potassium | 223.90 mg | |
| Zinc | 0.26 mg | |
| Copper | 0.02 mg | |
| Manganese | 0.34 mg | |
| Selenium | 0.75 µg | |
| Iodine | 0.22 µg | |
| Sodium | 144.79 mg |
Step-by-step instructions
Step 1: Make the dressing
Whisk 30 g mayonnaise with 2 tbsp (29.9 g) apple cider vinegar, 1 tbsp (15 g) Dijon mustard, 1 tbsp maple syrup, ¾ tsp (1.6 g) celery seeds, ¼ tsp (1.5 g) sea salt, and 1 tsp (2.3 g) black pepper until smooth.
Step 2: Toss the vegetables
In a large bowl, combine 6 cups (534 g) green cabbage, 2 cups (178 g) red cabbage, 2 medium (122 g) carrots (peeled into ribbons), and 3 stalks (36 g) spring onions.
Step 3: Combine and chill
Pour the dressing over the vegetables and toss until evenly coated. Chill for 30–60 min, toss again, then serve.
Creamy coleslaw salad FAQs
- Can I make it ahead?
- Yes. It tastes best after 30–60 min chilled and keeps well up to 3 days. Toss again before serving.
- How do I lower calories and fat?
- Reduce the mayonnaise. Keep it tasty by letting it chill longer, and lean on the vinegar, mustard, celery seed, and black pepper for flavor. If you change amounts, the nutrition values will no longer be exact.
- Why carrot ribbons instead of grated carrots?
- Ribbons stay crisp, add texture, and distribute sweetness more evenly through the slaw.
- How do I keep it crunchy?
- Slice cabbage thin, toss, and chill. If making ahead, wait to add any extra salt until close to serving, as salt draws water out of cabbage.
