What is a healthy alternative to mayonnaise in coleslaw?

Traditional coleslaw is often laden with heavy, high-fat mayonnaise and added sugar. Luckily, a variety of wholesome ingredients can be used to create equally creamy or tangy dressings that elevate this classic dish. This guide reveals what is a healthy alternative to mayonnaise in coleslaw for a fresher, more nutritious side.

Quick Summary

This guide details several light and flavorful substitutes for mayonnaise in coleslaw dressing. It explores protein-rich Greek yogurt, zesty vinegar-based options, creamy avocado alternatives, and unique dressings made from hummus or tahini.

Key Points

• Greek Yogurt: Use plain Greek yogurt as a creamy, protein-packed, lower-calorie substitute for a traditional mayo-style dressing.

• Vinegar-Based: Opt for a zesty, no-dairy vinaigrette made with apple cider vinegar, oil, and mustard for a light and tangy slaw.

• Avocado: Blend ripe avocado with lime and seasonings for a smooth, healthy, and dairy-free creamy coleslaw.

• Hummus/Tahini: Create a savory, creamy, and vegan-friendly dressing using hummus or tahini as the base.

• Customize your slaw: Control the sweetness, add fresh herbs, or choose different vegetables to experiment with flavor and texture.

Why Choose a Healthy Coleslaw Alternative?

Classic coleslaw's creamy dressing is often made with a mayonnaise base, which can be high in saturated fat and calories. For many, this heavy dressing masks the natural, fresh flavor of the cabbage and other vegetables. By exploring healthy alternatives, you can significantly reduce the calorie count while boosting the nutritional value with ingredients rich in protein, healthy fats, or antioxidants. Lighter dressings also allow the crisp texture and subtle sweetness of the fresh vegetables to shine through.

The Best Healthy Coleslaw Dressing Alternatives

Creamy Greek Yogurt Dressing

Greek yogurt is one of the most popular and versatile substitutes for mayonnaise. It provides the same rich, creamy texture but with a fraction of the calories and a significant boost of protein.

To make it:

• Combine a cup of plain Greek yogurt with 2 tablespoons of apple cider vinegar for tang.
• Add a tablespoon of honey or maple syrup to balance the flavor.
• Whisk in Dijon mustard, celery seeds, and a pinch of salt and pepper for classic coleslaw flavor.

Zesty Vinegar-Based Coleslaw (No Mayo)

For those who prefer a tangy, crunchy slaw, a vinaigrette-style dressing is a perfect choice. This light, refreshing option contains no dairy and no mayo, making it a favorite for picnics and barbecues.

To make it:

• Whisk together apple cider vinegar, a neutral oil like olive or canola, a touch of sweetener, and seasonings.
• Celery seeds and a dash of Dijon mustard add depth of flavor.
• For best results, let the slaw sit for at least 30 minutes to allow the flavors to meld into the cabbage.

Creamy Avocado Dressing

Avocado provides a healthy-fat alternative that is naturally dairy-free and offers a silky-smooth, rich texture. It is an excellent choice for a vibrant, green-hued dressing.

To make it:

• Blend ripe avocado with a bit of water, lime juice, vinegar, and garlic until smooth.
• For extra creaminess, some recipes add a bit of Greek yogurt, or you can use coconut milk for a vegan version.
• Adding chopped cilantro and jalapeño can give it a fresh, zesty kick.

Hummus or Tahini Dressings

For an earthier flavor profile, hummus or tahini can serve as the base for a creamy, dairy-free coleslaw. Tahini, made from sesame seeds, offers a nutty depth, while hummus brings a slightly savory, chickpea-forward taste.

Hummus Dressing:

• Whisk hummus with lemon juice, water to thin, and a pinch of cayenne or cumin.
• Add chopped fresh parsley for a burst of freshness.

Tahini Dressing:

• Combine tahini paste with lemon juice, maple syrup, and Dijon mustard.
• Thin with warm water until the desired consistency is reached.

Comparison of Coleslaw Alternatives

Alternative	Creaminess	Flavor Profile	Vegan/Dairy-Free	Best For
Greek Yogurt	High	Tangy, creamy, slightly sweet	No (Dairy)	Classic creamy slaw, adding protein
Vinegar-Based	None	Zesty, tangy, crunchy	Yes	Light, crisp slaw for BBQs
Avocado	High	Rich, fresh, herbaceous	Yes (Dairy-free)	Bright, modern slaws, healthy fats
Hummus	Medium	Savory, earthy, nutty	Yes	Unique flavors, wraps, sandwiches
Tahini	Medium-High	Nutty, earthy, savory	Yes	Vegan recipes, healthy fats

Making Your Healthy Coleslaw: A Step-by-Step Guide

1. Prepare the vegetables: Finely shred your cabbage and carrots. Using a food processor or mandoline can speed up this process. For a more colorful mix, combine green and red cabbage, and consider adding other vegetables like broccoli slaw or shredded radishes.
2. Make the dressing: In a separate bowl, whisk together all the ingredients for your chosen alternative. Always taste and adjust seasonings like salt, pepper, and sweetness. For creamy dressings, ensure the mixture is smooth and well-combined.
3. Combine and toss: Add the dressing to the shredded vegetables and toss until everything is evenly coated. Be careful not to over-toss, especially with creamy dressings, to maintain the vegetables' crisp texture.
4. Chill and serve: Refrigerating the coleslaw for at least 30 minutes allows the flavors to deepen and meld. Serve cold as a side dish or topping for sandwiches.

Expert Tips for the Best Healthy Slaw

• Salt the cabbage (optional): To prevent a watery slaw, you can sprinkle salt on the shredded cabbage and let it sit in a colander for 30-60 minutes to draw out excess moisture.
• Add herbs: Fresh herbs like cilantro, parsley, or dill can add a vibrant, fresh layer of flavor to your coleslaw.
• Customize sweetness: Use honey, maple syrup, or a sugar-free alternative like stevia to control the sweetness level.
• Adjust creaminess: For a thicker Greek yogurt dressing, use full-fat yogurt. For a thinner consistency, add a little extra vinegar or water.

Conclusion

Switching from traditional mayonnaise-based coleslaw to a healthy alternative is an easy way to make this classic side dish more nutritious and exciting. Whether you prefer the creamy richness of Greek yogurt, the zesty tang of a vinegar dressing, or the unique, nutty flavor of tahini, there is a perfect option for every palate. By experimenting with these healthier bases, you can create a delicious, guilt-free coleslaw that your whole family will love. For a fantastic recipe for a tangy, no-mayo vinegar slaw, check out The Kitchn's recipe at https://www.thekitchn.com/vinegar-slaw-recipe-23722207.

Frequently Asked Questions

Can I use plain regular yogurt instead of Greek yogurt?

Plain regular yogurt can be used, but Greek yogurt is recommended because its thicker consistency will prevent the dressing from becoming too watery.

What is the best vinegar for a non-creamy coleslaw dressing?

Apple cider vinegar is a great choice as it adds a subtle fruity note, though white wine or even lemon juice can also be used for a zesty flavor.

How do I make a vegan coleslaw dressing?

For a vegan dressing, use alternatives like avocado, hummus, or tahini as the creamy base, or stick with a simple vinegar and oil vinaigrette.

What can I use to sweeten coleslaw without refined sugar?

You can use natural sweeteners like honey or maple syrup to balance the acidity of the dressing. For a vegan option, stick to maple syrup.

How can I prevent my coleslaw from becoming watery?

To prevent a watery coleslaw, you can lightly salt the shredded cabbage and let it drain in a colander for 30 minutes before mixing with the dressing.

Can I add other vegetables to my healthy coleslaw?

Absolutely. Consider adding shredded broccoli slaw, bell peppers, finely sliced red onion, or grated radishes for extra texture, color, and nutrients.

How long will homemade non-mayo coleslaw last in the fridge?

Most non-mayo coleslaw recipes will last for 2-3 days in an airtight container in the refrigerator, though vinegar-based versions can last slightly longer.