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Healthy Coleslaw + Avocado Dressing (Whole30, Vegan)

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Total Time:
20 minutes mins

Yields:
6 people
Recipe





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This healthy coleslaw recipe is a healthier version of the classic summer cabbage salad tweaked to be mayo free, but still creamy, savory and full of crunchiness. The creamy avocado dressing coats perfectly the nutrient rich green / purple cabbage and carrots, making it taste just like the mayo filled one but without guilt!

This simple, healthy coleslaw recipe is vegan, whole30, paleo and dairy free and perfect for picnics served with your favorite grilling recipes all summer.



Healthy coleslaw with avocado dressing.
Table of Contents

Coleslaw is so versatile. It goes well with seafood and chicken dishes like this stuffed chicken roll-ups or these chicken cutlets and meat patties. This healthy coleslaw version aka avocado slaw can also be combined with grilled or baked meat/veggies like these baked stuffed sweet potatoes or as a side dish for these Swedish Meatballs.

Healthy Coleslaw Recipe With Avocado

You might be tempted to pick up some ready coleslaw at the grocery store, but once you try a homemade coleslaw recipe made with fresh ingredients – high in nutritional benefits, you will understand the difference in quality.

To avoid the cheap unhealthy oils and unnecessary emulsifiers and stabilizers present in most mayo, you need to make your own or to find a lighter and healthier alternative. Therefore this healthy coleslaw dressing with avocado is just perfect for that.



Healthy avocado coleslaw.

This healthy coleslaw recipe has the same creaminess as the classic one, but in this case it’s provided by a healthy avocado dressing. This change makes this coleslaw recipe, vegan and whole30 compliant.

You can make the avocado dressing in advance, to save time, but it only takes extra 7 minutes to put together.

Related: Cabbage Fritters (Fried or Baked)

Ingredients For This Healthy Coleslaw

  • Cabbage (purple / red and white) + carrots – you can pre-shred the cabbage and carrots up to 3 days in advance. Keeping them in an airtight container in the fridge until you’re ready to use – would shorten your prepping time. You can check this post for more tips – meal prepping vegetables: how to keep veggies fresh longer. Shredding the purple and green cabbage and the other veggies takes about 10 minutes.
  • Scallions (or onion) – for flavor, color and health benefits.
  • Parsley (or dill) – fresh herbs are absolutely optional and I add them only if they are available in my fridge.



Purple and green cabbage.

Avocado Coleslaw Dressing Ingredients:

  • Avocado: the thick buttery flesh of avocado will provide the known creaminess of coleslaw.
  • Plant yogurt: (dairy free yogurt or coconut cream) – to dilute the avocado flavor and add body.
  • Mustard (Dijon mustard or brown stone ground): this adds extra flavor to the coleslaw dressing.
  • Lime juice or Apple cider vinegar: this provides the coleslaw that classic tangy flavor.
  • Garlic & Onion – fresh or use powder.
  • Seasonings (salt, pepper, coriander): adjusted to taste.
  • Herbs (dill or parsley) – optional.
  • Water or plant based milk – to thin it out.

See full ingredient list with measuring below.

Related: Healthy Stuffed Cabbage Rolls


Related: Fermented Beets + Cabbage (Probiotic Rich Sauerkraut)

Heads up: some links are affiliated & I may receive a small commission from qualifying sales. For more info see my disclaimer policy.

How To Make A Healthy Coleslaw Vegan and Whole30

  1. Quarter the cabbage, remove the core and cut into thin, even shreds. You can do that with your knife or by using a mandoline – for super fine precise shreds.
  2. Grate the carrots by using a handheld grater or a mandoline;
  3. Chop the greens and the scallions.



How to make a healthy coleslaw coleslaw with avocado dressing.

Related: Fermented Red Cabbage (Sauerkraut)

How To Make The Avocado Dressing

Blend together the ingredients in a blender until smooth and creamy, to form that creamy (mayo like) dressing.

If you don’t want an avocado based dressing, you can opt for this healthy honey mustard (no mayo & dairy).


Toss everything together (the coleslaw veggies and dressing) and serve chilled.

Storing Tips

  • This dressing should keep well in the fridge for up to 5 days. But Since it contains avocado, it will tend to get darker in color, so it’s best to use within first 2 days.
  • Once combined with veggies it will degrade faster, so make sure you consume the coleslaw within 24-36 hours.
  • To keep crunchy longer, toss the raw cabbage in salt, and rest for at least 30 minutes before adding the rest.
  • This coleslaw can be made up to 4 hours in advance and refrigerate. Or you can make the dressing and cut the veggies in advance, then combine before serving.

Related: Cabbage Juice Recipe For Ulcers (Blender / Juicer)



Healthy avocado coleslaw with red cabbage.

Optional Recipe Adjustments

  • Diversify: create a colorful slaw by mixing in shreds of celery, bell peppers, apples or raisins.
  • Get the right dressing-to-slaw ratio: add a few spoon-fuls at a time, you don’t want it dry or wet.
  • Add more tang to the avocado dressing (more apple cider vinegar, lime or lemon juice).

Why Is This Coleslaw Healthy

  1. The fat content from this avocado based dressing helps the body absorb more vitamin C from cabbage. One cup (89 grams) of raw green cabbage contains 54% of the RDI and 85% of the RDI per cup if you use red cabbage.
  2. Cabbage contains insoluble fiber, which provides fuel for friendly bacteria and promotes regular bowel movements.
  3. This healthy coleslaw is also low-calorie, low carb, rich in minerals and antioxidants.

More Healthy Summer Salads

Avocado Kale Salad With Egg

3 Creamy Radish Salad Recipes + Dressings

Creamy Chickpea Salad With Cabbage (Vegan)

Sautéed Zucchini Mushroom Salad With Lemony Dressing

If you are trying to eat healthier and incorporate more fiber into your diet, this avocado coleslaw recipe is perfect. The crunch of the cabbage makes this it something you’ll keep coming back to.

FAQs

Is coleslaw healthier than a salad?

This coleslaw recipe is made without mayo, dairy, sugar or oil. Plus it’s low-calorie, low carb, rich in fiber, minerals and antioxidants.

Why does my coleslaw taste bitter?

The red cabbage has a more peppery and bitter taste than green cabbage. The bitterness in cabbage is due to organic compounds known as glucosinolates. These compounds contain sulfur.

How do you keep red cabbage from bleeding in coleslaw?

To preserve the color as it is, mix in the coleslaw dressing just before serving. The salt in the dressing tends to draw out the water from cabbage, hence bleed the color.

Can you grate cabbage for coleslaw?

The finer the cabbage is cut the less crunchy it will be and release more water.



Pint It For Later

Make this healthy coleslaw year-round, it’s a delicious side-dish for so many meals. You can use it on sandwiches or sliders, it’s great in wraps, tacos, especially fish tacos or just as a healthy creamy side salad for summer barbecues.

Hope you like this coleslaw as much as my family does, and leave those comments if you do, I’ll really appreciate your feedback!

This recipe is one of the few featured in my gluten dairy free cookbook.



Print Recipe




Healthy Coleslaw + Avocado Dressing (Whole30, Vegan) Recipe

This healthy coleslaw recipe with avocado dressing is a healthier version of the classic summer salad tweaked to be mayo free, but still creamy, savory and full of crunchiness. This simple, healthy coleslaw recipe is vegan, whole30, paleo and dairy free and perfect for picnics served with your favorite grilling recipes all summer.

Cook Mode
Prevent your screen from going dark
Prep Time
14 minutes mins
Dressing
6 minutes mins
Total Time
20 minutes mins
Course:
Salad, Side Dish
Cuisine:
DairyFree, Gluten Free, Keto, Low Carb, Paleo, Vegan, whole30
Servings:
6 people
Calories:
133.9kcal
Author:
Olga Caz
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Ingredients   1x 2x 3x

Coleslaw

  • 5 cups (330g) green cabbage – shredded
  • 3 cups (185g) red/ purple cabbage – shredded
  • 1 cup carrots – shredded
  • 3 scallions – thinly sliced
  • ½ cup chopped parsley – or dill

Avocado Dressing

  • 1 large avocado – (or 2 small)
  • ½ cup cashew yogurt – or coconut yogurt
  • 1.5 lime – (the juice) or vinegar
  • 1.5 tsp stone ground mustard – or Dijon Mustard
  • ½ medium onion or shallot – or 1 tsp onion powder
  • 1 clove garlic – or 1/2 tsp garlic powder
  • 1 tsp coriander powder – optional
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 2-3 tbsp plant milk or water – if it’s necessary to thin it out

optional

  • pinch stevia extract – or 1 tbsp maple syrup (if not whole30)

Instructions  

Coleslaw

  • Quarter the cabbage, remove the core and cut into thin, even shreds. You can do that with your knife or by using a mandoline.
  • Grate the carrots by using a handheld grater or a mandolin.
  • Chop the greens and the scallions. Put all cut vegetables in a large bowl.

Avocado Coleslaw Dressing

  • Combine all ingredients and blend with an immersion blender until well combined and smooth. 
  • Toss everything together and serve chilled.

Notes

One cup (180g) of coleslaw delivers 5.95 net carbs.

Coleslaw Recipe Tips

  • Once assembled keep in an airtight container in the fridge for up to 36 hours.
  • Diversify: create a colorful slaw by mixing in shreds of celery, bell peppers, apples or raisins.
  • Get the right dressing-to-slaw ratio: add a few spoonfuls at a time, you don’t want it dry or wet.
  • Add more tang to the avocado mayo dressing (apple cider vinegar, lime or lemon juice).
  • This coleslaw can be made up to 4 hours in advance and refrigerated. Or you can make the dressing and cut the veggies in advance, then combine everything right before serving.


Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 1.2cup
|
Calories: 133.9kcal
|
Carbohydrates: 12.28g
|
Protein: 3.76g
|
Fat: 8.73g
|
Sodium: 144.7mg
|
Fiber: 6.36g
|
Sugar: 5.42g
|
Vitamin A: 56.6IU
|
Vitamin C: 46.7mg
|
Calcium: 328.8mg
|
Iron: 1.4mg

The information shown is an estimate provided by an online nutrition calculator.


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Gluten Free Dairy Free Cookbook

284 pages total: 128 gluten free & dairy free wholesome recipes with high quality photos (including paleo, whole30 and vegan recipes: no refined sugar or highly processed foods.



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