Kale Coleslaw Healthy

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Bet you didn’t know that coleslaw actually dates all the way back to the 18th century! And it’s still as popular today as I’m sure it was back then. The ‘cole’ in the name actually is derived from the Latin ‘colis’ which means cabbage. While there are so many variations, I tend to find that typically it’s slathered in mayo, which while delicious, is not the best food choice. I decided to come up with this healthy kale coleslaw for all of you who just love the creaminess, but want a lighter option.

How to make it

This healthy slaw is made with the traditional option of cabbage. It uses extra low-fat mayo to reduce the fat and calories in the dish. It also adds in red onion, coriander and a dollop of mustard for flavour, and is topped with some crunchy toasted seeds to add a fabulous texture. It’s super easy to make as you just combine all the ingredients together, scattering the seeds over at the end.

I just love the vibrant rich colour that the red cabbage adds – particularly combined with the deep green kale. It tastes pretty amazing too!

Kale Healthy Coleslaw

How long does it keep?

I’ve kept this for 2 days in the fridge and it was pretty much as good as the day I made it. You could probably stretch it to 3 days before starting to lose the texture. Make sure it’s well covered and kept properly refrigerated.

Can you freeze kale coleslaw?

You can’t freeze the finished product. However, you can prepare all the veg and then portion into freezer bags (squeeze out all the air when you seal them. When you are ready to eat it then remove from the freezer around 3 hours before and dress with the mayonnaise and mustard when you are serving.

How many calories are in healthy kale coleslaw?

Kale Coleslaw

This coleslaw contains just over 100 calories per serving. Great for anyone looking to control their calories. It’s also low in fat with just 6g per serving.

A lot of the calories in the recipe actually come from the sunflower seeds. While they add a lot to the texture, you could easily remove them and save yourself around 50 calories per portion! I promise you it’s still delicious.

If you are looking for other great salad recipes then check out this Tabbouleh salad or this chopped tuna salad.

Products that work great for this recipe

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Kale Coleslaw Healthy

Healthy Kale Coleslaw

  • Author: caroline
  • Total Time: 15 minutes
  • Yield: 1 1x


Fresh, creamy and delicious, this healthy kale coleslaw is packed with vibrant red cabbage, red onion and crunchy sunflower seeds. Perfect for a summer BBQ or as a side dish to complement many dishes. 

Makes 1 portion of around 1/3 cup


  • 1/4 red onion, very finely sliced (around 20 g)
  • 1 handful kale, leaves stripped & finely chopped (around 20 g)
  • 1 small chunk of red cabbage, very finely sliced (around 25 g)
  • 1 tbsp extra low-fat mayo
  • 1 tsp dijon
  • small bunch coriander, finely chopped
  • 1 tbsp toasted sunflower seeds

Healthy Kale Coleslaw Ingredients


1. Prepare all the ingredients as directed above. Mix the onion, kale, cabbage and coriander in a bowl with the mayo. Top with the seeds and serve.

Healthy Kale Coleslaw Step 1Healthy Kale Coleslaw Step 2Healthy Kale Coleslaw Step 3


  1. If you aren’t a fan of mustard, or don’t have any to hand, then you can alternatively add some lemon juice to the coleslaw.
  2. If you have a mandolin then I recommend using this to slice the cabbage and onion. I used a 1.5mm setting.
  3. You can swap the sunflower seeds for any variety you prefer. Toasting is also optional but it adds good flavour.
  • Prep Time: 15 minutes
  • Category: Side
  • Method: No Cook
  • Cuisine: Salad


  • Serving Size: 1
  • Calories: 110
  • Fat: 6.5g
  • Carbohydrates: 6g
  • Protein: 3.5g

Keywords: coleslaw, kale, cabbage, side dish, healthy, low fat, salad

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