Homemade Rainbow Coleslaw, a vibrant medley of fresh ingredients, full of colour and flavour, all without the mayo. Get ready to enjoy a healthier, mayo-free twist on the classic coleslaw that will brighten up your plate and your day!
When it comes to salads, coleslaw is a timeless favourite. It’s crisp, and crunchy, adding a delicious punch of flavour to your meals. But if like me, perhaps you aren’t a mayo fan or are you are just looking for a healthier alternative then say hello to Rainbow Coleslaw!
This coleslaw recipe is a celebration of colours, flavour, and healthiness. Using a combination of red and white cabbage, celeriac, carrot, and spring onions, which is all dressed in a creamy yoghurt dressing this is sure to become your go-to coleslaw recipe.
Full of essential vitamins, minerals, fibre and a little extra protein this is a wonderfully healthy accompaniment to salads, burgers and the good old humble sandwich. And of course is diabetes-friendly as it won’t impact blood sugar levels, meaning you can enjoy as much as you like.
Read on to find more serving suggestions, health benefits and how to make this stunning rainbow coleslaw.
What are the health benefits of coleslaw without mayo?
Coleslaw is typically a cabbage salad that is shredded raw cabbage, carrot and onion mixed with a dressing, which can be either vinaigrette or mayonnaise-based. However, in this recipe, I have tried to move away from the traditional recipe and added a few extra twists which support a less processed version of this classic.
In this rainbow coleslaw recipe, I reduced the amount of cabbage and included Celeriac as well, which offers a milder, earthier crunch against the cabbage. This root vegetable is a diabetes-friendly option as it has a lower glycemic index compared to some other starchy vegetables. It’s also a good source of dietary fibre, vitamins, and minerals.
I also used 2 types of cabbage which not only adds colour but a more diverse range of plants which you can read more about in 12 tips for eating more plants. Cabbage is low in calories and carbs, making it a smart choice for diabetes management. Plus, it’s loaded with fibre, which is excellent for maintaining steady blood sugar levels.
Carrots add a natural sweetness and a beautiful orange to this no-mayo rainbow slaw. They are also rich in antioxidants like beta-carotene and vitamin C
I also opted for spring onions rather than a white onion for a milder more subtle bite.
But this coleslaw is all bought together by the simple, yet delicious yoghurt dressing…..
The Yummy Yogurt Dressing
Unlike traditional coleslaw dressings that rely heavily on mayonnaise, this yoghurt-based homemade rainbow coleslaw offers a healthier and tangier twist. Here’s why it’s a game-changer:
Low in Fat: Greek yoghurt is naturally low in fat, making it a heart-healthy choice. It provides the creaminess that coleslaw demands without the unhealthy fats associated with mayo.
Protein-Packed: Greek yoghurt is protein-rich, which helps keep you feeling fuller for longer. This is beneficial for those looking to manage their weight and blood sugar levels.
Probiotic Goodness: Greek yoghurt contains probiotics, the friendly bacteria that support gut health. A healthy gut can have a positive impact on blood sugar regulation.
Calcium Boost: It’s an excellent source of calcium, promoting strong bones and teeth.
What you will need to make Homemade Rainbow Coleslaw
White cabbage
- The often poor cousin of the cabbage world but just perfect in all its crunchy wonderfulness for coleslaw
Red cabbage
- A big favourite in my house, the red cabbage brings extra crunch and colour to this dish
Celeriac
- One of my absolute favourite vegetables, the celeriac gives a subtle flavour which makes this coleslaw stand out
Carrots
- You can’t beat their vibrant orange colour which is packed with beta carotene so super good for you as well
Spring onion
- To add a little extra sharpness to the dish without being too overbearing
Ingredients for the yoghurt dressing:
Greek Yoghurt
- I use a thick Greek yoghurt for this dressing
Dijon mustard
- this gives the dressing a tangy, sharp heat
Parsley
- It is preferable to use fresh for this dressing,
- However, I always have a bag of chopped parsley in the freezer, perfect to grab as and when needed.
Apple Cider vinegar
- adds a little extra tang to the dressing
Salt & Pepper to taste
Equipment Needed
Sharp Knife
Chopping Board
Food Processor – optional but I find it a lot quicker than slicing by hand
How to Make Rainbow Coleslaw at Home
This easy-to-follow recipe will show you step by step how to prepare a healthier, mayo-free coleslaw.
Start by preparing the vegetables – Using a food processor, use the slicing blade for the cabbages, and the shredding blade for the celeriac and carrots. Then chop the spring onions by hand. Add all the prepared vegetables into a large bowl and mix well.
Next Make the Dressing – Combine all the ingredients for the dressing in a bowl, season well and mix.
Finally, add the dressing to the vegetables, and mix to combine everything well.
Top Tips
This coleslaw is best made on the day you are going to eat it to get the best crunch.
This Mayo-Free Coleslaw can be stored in an airtight container for 3-4 days in the fridge, but you may notice a little extra water at the bottom. Either strain this off or just mix it in before eating.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
Serving Suggestions
Rainbow Coleslaw without mayo is a versatile dish that can accompany a variety of meals. Here are a few serving suggestions:
BBQ Side – Pair your Rainbow Coleslaw with grilled chicken or lean beef for a wholesome BBQ experience. And for a great carbohydrate side add some Sriracha Rice Salad.
Wrap It Up – Use it as a filling in whole-grain wraps with some grilled vegetables or your favourite protein source.
Taco Time – Fill your tacos with Slow cooked Chipotle Chicken all topped with a good dollop of homemade Coleslaw for a delightful crunch and addition to your Mexican night.
Burger Night – The ultimate addition to your burger night, particularly when added to these protein packed veggie burgers
Lunchtime Perfection – Rainbow Coleslaw is an ideal side dish for picnics and lunch. It complements sandwiches, salads and really anything else you can think of. My favourite has to be added to a cheddar cheese sandwich
Diabetes Note
Packed with essential vitamins, minerals, fibre, and a hint of extra protein, this coleslaw serves as a nutritious and delicious complement to your meals. Its diabetes-friendly nature ensures it won’t cause spikes in blood sugar levels, granting you the freedom to enjoy it to your heart’s content.
Carb Counting
This is an almost carb count free salad. We often don’t actually count for this side as it is below 1g of (diabetic) countable carbs per serving based on the ingredients we use. But as always you know best what to count for.
The overall carb count for a serving of this crunchy coleslaw is based on the ingredients we would count (yoghurt):
Greek yoghurt = 175g – 7.2g of carbs
Finally divide this by the serving size, 10 – 7/10 = 1 g of carb per serving
Please note this carb count amount per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat.
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Rainbow Coleslaw – No Mayo
This homemade crunchy Rainbow coleslaw is a perfect vegetable side that will jazz up any salad, burger or sandwich.
10
servings15
minutesKeep the screen of your device on
Ingredients
150 g 150 white cabbage
150 g 150 red cabbage
175 g 175 celeriac
175 g 175 carrot
40 g 40 spring onion
- For the dressing
175 g 175 Greek yoghurt
1 tbsp 1 Dijon mustard
2 tbsp 2 parsley, chopped
1 tsp 1 apple cider vinegar
salt and pepper to taste
Directions
- Prepare the vegetables – Using a food processor, use the slicing blade for the cabbages, and the shredding blade for the celeriac and carrots.
Chop the spring onions by hand - Add all the prepared vegetables into a large bowl and mix well.
- Make the Dressing – Combine all the ingredients for the dressing in a bowl, season well and mix.
- Finally, add the dressing to the vegetables, and mix to combine everything well.
Equipment
Tips and Notes
- Use scissors to cut your spring onions – I find it so much easier than a knife!
- This homemade coleslaw will keep in the fridge for a couple of days but it does become a little watery from the vegetables. Nevertheless, it still tastes wonderful.
- Diabetes note – An almost zero carb count salad. We often don’t actually count for this side as it is only 0.5g of carb per serving based on the ingredients we use. But you know best what to count for.
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