With fat-free Greek yogurt and light mayonnaise in the sauce, this healthy recipe has the same great taste as a classic ceramic cabbage salad but with fewer calories.
Recipe review
Why you will love it: This recipe only takes five minutes to prepare and is very low in calories (only 48 calories per serving!).
How long will it take: 5 minutes
Equipment you will need: Large mixing bowl, measuring tool
Dishes: 8
Are you a fan of cabbage salad? I do, this salad is so easy to make and can be prepared in advance without any loss of flavor or texture. It’s actually tastier if you make it an hour or two before.
Some of you may already be familiar with my classic recipe in the style of a ceramic cabbage salad style restaurant. The sauce is made with mayonnaise and the cabbage slough is so delicious. Everyone loves it!
This healthy cabbage salad recipe is still the traditional ceramic variety that everyone knows and loves, but with fewer calories (only 86 calories per serving) and less fat.
you know me. I like to make a leaner version of salads and sauces. And fat-free Greek yogurt is the perfect way to reduce calories without sacrificing a little flavor. Try a healthier farm sauce, or poppy seed sauce. You’ll love this kale and pear salad with yogurt sauce, or this popular oreo salad with dill yogurt sauce. This is just a sample. Really, I use yogurt in almost every cream sauce I make.
On this coleslaw recipe
You can make this cabbage salad in about 5 minutes! Really, you can. Anyone can make it, even a novice cook. This is a good recipe for your kids to start with. They will learn how to measure ingredients (not too much!), Whisk together a light sauce, and mix, mix, mix. They might even eat it if they had a part in its preparation!
I will go over the recipe here to get started, but as always, you will find the recipe card to print at the end of the post with full instructions and nutritional information.
what do you need
- Mix Koleslau: Buy 16 ounces. A bag of grated cabbage and carrots (sometimes it also has red cabbage!) And you are set. Without any clutter or messy grinding at all then it could not be easier. Feel free to shred yours. It tastes a little fresher.
- Light mayonnaise: Any kind of mayonnaise is fine. I like the kind made with olive oil but my mom always uses Hellman’s light mayonnaise. Do not use Miracle whip salad dressing. It will completely change the taste of this cabbage salad.
- Greek yogurt: Again, any kind of plain Greek yogurt is fine, whether it’s full fat, 2% or fat free. Choose what you like best.
- Sugar: Need only a little granulated white sugar to balance the acidity of the sauce. If you prefer, you can substitute another type of sweetener, such as honey or agave nectar.
- White vinegar: Look for plain white distilled vinegar. It provides tang but has no assertive taste like other acids.
- Celery seed: These tiny brown seeds contain a lot of flavor. Look for them in the spice section of the grocery store. Do not substitute celery salt, it is not the same.
- Dijon Mustard: Adding mustard is a matter of taste. Do you like mustard? So you will probably want to include it in this cabbage salad. Not crazy about everything? No problem, just leave it out. Do not substitute yellow mustard.
- salt and pepper – Taste the finished product and add more as needed.
How to make this recipe
You’ll have to be nice big Mixing bowl! For some reason, this bag of cabbage salad seems to expand when thrown out. I usually choose a bowl that is too small and ends up transferring everything to a larger bowl so that it does not fly out of the bowl when I mix it.
But I’m ahead of myself! In this large and nice mixing bowl, you will first want to combine the sauce ingredients. Simply measure the mayo, yogurt, vinegar, sugar and celery seeds into the bowl. Add the mustard, too, if you use it. Use a whisk to combine the ingredients. The sauce will look a little separated at first but keep whipping and it will get nice and smooth.
Taste the sauce and add salt and pepper to taste. It’s okay to make the sauce just a little salty because there is a lot of cabbage going in there.
Add the grated cabbage / carrot and with the help of a large spoon or a rubber spatula, mix it into the sauce. It requires some mixing. Scrape the sauce from the bottom of the bowl and just keep mixing it together.
OK! It was not easy? Cover the bowl and refrigerate the cabbage salad for at least an hour. The cabbage will soften slightly and absorb some of the sauce. Notice that the bowl looks emptier. The cabbage is emptied slightly when absorbed in the sauce.
Before you serve the cabbage salad, mix it well and then put it in a decorative bowl (smaller).
Common questions
Yes! Coleslaw is mostly cabbage and it is very good for you. It is loaded with nutrients and is very low in calories. It contains powerful antioxidants, including a good dose of vitamin C. For more information on the health benefits of cabbage, check out what Healthline It must be said.
Now, I understand that Coleslaw is not just a cabbage; It has other ingredients that may not be healthy for you. Making a sauce like this yogurt sauce that I bring you today maintains a healthy choice.
The answer to this question is complex and I can not do it justice here. There are benefits to eating raw cabbage and benefits to eating it cooked.
However, as long as you eat vegetables like cabbage, cooked or raw, you get along great! If you like them cooked better and eat more of them that way, go for it. If you like them more raw, this is also great. The important thing is just what your mom always said, eat your vegetables!
There is a big difference between celery seeds and celery salt. Celery seed is a real seed from the celery plant. It has a strong, flavorful taste, you guessed it, celery!
Celery salt is made from ground celery seeds mixed with salt. The taste is not nearly as intense. If you are replacing celery salt with celery seeds in the recipe, do not add more salt or your recipe will become too salty.
Make it yours
Some of you might say, wait a minute, I love onions in my cabbage salad. Or diced green pepper. Or green onions. I personally like a lot of chopped parsley in a cabbage salad. Go ahead, add what you like! Add fruit. Add a hamburger (just kidding). This is your cabbage salad. Make it yours!
If you are looking for a non-creamy cabbage salad, try a cabbage salad. It is well preserved and not made with mayo or dairy products. Perfect if you are Lactose intolerance or veganBut everyone will love it.
Ideas for forward preparation
Coleslaw is a great salad to make, whether prepared an hour before or a day ahead. The taste actually improves a bit while sitting. However, do not get carried away and do it a week ahead.
Storage tips
Can be refrigerated in a well-covered container for up to three days. Mix well before serving.
This cabbage salad recipe does not freeze well.
Remnants of love / ways to use coleslaw
Coleslaw is a salad but it shines in other ways as well. While it goes great with a grilled hamburger, it is also a good addition to a sandwich. It is especially delicious on pork. Coleslaw is an essential ingredient in one of my favorite sandwiches, India Sandwiches, AKA Rachel Sandwiches. Try it on hot dogs too!
And fish tacos! A wonderful coleslaw for fish tacos. Try making these light fish tacos and replace the blood orange salsa. It’s totally swaying!
did you do that? Be sure to leave a review below and tag me on @ rachelcooksblog Facebook, Instagramor Pinterest!
Dishes
Prevent your screen from darkening
With fat-free Greek yogurt and light mayonnaise in the sauce, this healthy recipe has the same great taste as a classic creamy cabbage salad!
Instructions
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In a large bowl, whisk together mayonnaise, yogurt, sugar, vinegar, celery seeds and mustard (if using) until smooth. Season with salt and pepper to taste.
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Add the cabbage / grated carrot mixture. Mix well until the sauce coats the cabbage.
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Cover the bowl well and refrigerate for at least an hour. Mix well before serving.
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Serve garnished with fresh black pepper or chopped fresh parsley, if desired.
Remarks
- Greek yogurt adds a spicy flavor. If the sauce is too spicy for you, add more sugar. If it is not spicy enough, add more vinegar, or less sugar.
- Any type of Greek yogurt will work: fat-free, reduced-fat, 2%, full-fat. Plain yogurt also works, but the sauce will be a little thinner.
- It is normal for the coleslaw to empty slightly. Just mix well before serving.
- Possible additions: Parsley, pepper, onion, celery, scallion, chives, or whatever you like best.
Nutritional information
Calories: 48JNF, Carbohydrates: 7P, protein: 1P, Fat: 2P, Saturated fat: 1P, Polyunsaturated fat: 1P, Unsaturated fat: 1P, trans fat: 1P, Cholesterol: 1Mg, sodium: 65Mg, potassium: 109Mg, fiber: 1P, Sugar: 5P, vitamin: 60IU, Vitamin C: 21Mg, calcium: 32Mg, iron: 1Mg
This site provides approximate nutritional information for convenience and courtesy only. Nutrition data is collected primarily from the USDA Food Composition Database, whenever available, or from other online calculators.
