Simple Healthy Slaw

This healthy slaw recipe tastes amazing! It's made with a simple lemon dressing and features toasted sunflower and pumpkin seeds. Gluten free and vegan.

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healthy slaw recipe

Let’s talk about this healthy slaw recipe. It’s proof that sometimes, the most humble of ingredients can make for the best recipes.

Take cheap cabbage, with all of its potent antioxidants, and toss it with carrots, the humble root vegetable that is packed with beta carotene. Drizzle in a simple, garlicky lemon dressing (no mayonnaise or vinegar here). For extra texture and savory flavor, add some freshly toasted seeds to the mix. Toasting them makes all the difference.

Ta da! You have a colorful coleslaw that’s bursting with fresh flavor and amazing health benefits.

slaw ingredients

This slaw is one of my favorite simple side dishes, so I’m sharing it today with updated photos in the hopes that it captures your attention. It keeps well in the fridge for up to four days, so it’s a very easy way to add a burst of color and fresh flavor to your meals.

Of course, this slaw goes great with veggie burgers and grilled mains in the summertime. It would also be fantastic with my vegetarian chili, sandwiches of any kind, and rich meals that need something light for balance (even mac and cheese).

toasted seeds and shredded cabbage

Healthy Coleslaw Preparation Tips

It is easier to slice cabbage on a mandoline (affiliate link) than with a sharp knife, but it certainly can be done. Be careful either way. If you’re in a hurry, buy a 12-ounce bag of pre-shredded slaw mix at the store.

For the prettiest shredded carrots, use a julienne peeler or spiralizer. If you don’t have one of those, a plain old box grater or the grating attachment on your food processor should work pretty well. Or, grab a bag of shredded carrots at the store!

Last but not least, I used three-fourths of a cup of mixed seeds here, but you could definitely get by with less. Whichever seeds you use, and however much you use, don’t skip the toasting step! Just keep an eye on those little seeds because they can turn too toasty in a blink.

Watch How to Make Healthy Coleslaw

how to make healthy coleslaw

More Vibrant & Healthy Recipes to Try

Please let me know how this slaw recipe turns out for you in the comments! I’m always so eager to hear how you like my recipes.

simple healthy coleslaw recipe

vegan mayo-free coleslaw recipe

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Simple Healthy Slaw

  • Author: Cookie and Kate
  • Prep Time: 15 mins
  • Cook Time: 5 mins
  • Total Time: 20 minutes
  • Yield: 4 to 6 side servings 1x

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 170 reviews

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This healthy coleslaw recipe tastes amazing! It’s made with a simple lemon dressing and features toasted sunflower and pumpkin seeds. It’s gluten free and vegan, which means it’s a perfect potluck dish (you might want to double the ingredients if you’re serving a crowd). Recipe yields 4 to 6 side servings.

Ingredients

Scale

Coleslaw

  • 2 cups finely sliced purple cabbage (one small cabbage will be more than plenty)
  • 2 cups finely sliced green cabbage (one small cabbage will be more than plenty)
  • 2 cups shredded carrots (I used store-bought shredded organic carrots, but you could also grate them on a box grater, in a food processor, or julienne the carrots with a sharp knife)
  • ¼ cup chopped fresh parsley
  • Up to ¾ cup mixed seeds (I used mostly pepitas—AKA green pumpkin seeds—and sunflower seeds, with some sesame seeds and poppy seeds)

Lemon dressing

  • ¼ cup olive oil
  • 2 to 3 tablespoons lemon juice, to taste
  • 1 clove garlic, pressed or minced
  • ½ teaspoon ground cumin
  • ½ teaspoon salt

Instructions

  1. In a medium serving bowl, combine the prepared purple and green cabbage, carrots and parsley. Set aside.
  2. Measure out your seeds into a small skillet. Toast over medium heat, stirring frequently, until the seeds are fragrant and the pepitas are starting to make little popping noises. Pour the toasted seeds into the mixing bowl and toss to combine.
  3. To make the dressing, in a small bowl, combine the olive oil with 2 tablespoons lemon juice. Add the garlic, cumin and salt and whisk until thoroughly blended.
  4. Drizzle the dressing over the slaw and toss until all of the ingredients are lightly coated in dressing. Taste and add an additional tablespoon of lemon juice if the slaw needs a little more zip. Serve immediately or cover and refrigerate to marinate for up to several hours.

Notes

Recipe adapted from The Adventurous Vegetarian Cookbook by Jane Hughes.
Storage suggestions: I like this slaw best the day it’s made, but it keeps well for several days, covered, in the refrigerator.

Nutrition

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.

Kate and Cookie

HELLO, MY NAME IS

Kathryne Taylor

I'm a vegetable enthusiast, dog lover, mother and bestselling cookbook author. I've been sharing recipes here since 2010, and I'm always cooking something new in my Kansas City kitchen. Cook with me!

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Comments

  1. Meagan Sambell

    This coleslaw is so bright and fresh due to the oil based dressing. I have made this numerous times and have recommended it to other family members who have made it and loved it also.

  2. Nancy

    Wow! What a great slaw. Easy and fantastic taste, the cumin was the perfect addition to make it special. My husband said he could just eat this and not the rest of the BBQ Dinner that I made. Just love your recipes and your book is my #1 choice to cook from since June.

    1. Kate

      I’m delighted to hear my cookbook is a number one choice for you! Thank you for your support and review, Nancy.

  3. Donna

    This is excellent! So easy and refreshing. My favorite coleslaw recipe.

  4. Dardi

    So far one of my all-time favorites! Super easy to make and loved the flavor. It was a great support to help me stay up with my health and eating goals, it’s a “make ahead and grab-and-go” type salad, exactly what I needed.

    1. Kate

      That’s great to hear this one is a favorite, Dardi! I appreciate your review.

  5. Nicole

    This was lovely, it’s a very unique and atypical slaw recipe. I used all green cabbage as I don’t have purple at the moment, and added a small handful each of sliced green onion and dried currants (I think golden raisins would go well too, maybe next time).

  6. Amelia

    I usually abhor cumin, but I trusted your combo and YUM. Adjusted to ingredients on hand and still turned out awesome THANK YOU!

    1. Kate

      You’re welcome! I’m glad you loved it.

  7. Alex

    This is my #1 dish to bring to a barbeque. I like to thinly slice red bell peppers and granny smith apples to add to the mix. A heavy sprinkle of sesame seeds is also a great plus. So so so good.

  8. Cristiane C buntin

    I have been making this salad weekly now and it is a win win for my family! Thanks for always sharing the best and easiest recipes. I am enjoying a freshly made one as I write this message!

    1. Kate

      I love that you have been making it weekly! Thank you for sharing, Cristiane.

  9. Deb

    Hello Kate,I’m new to your web site and boy I’m liking what I see, even though I’m Gluten Free.  I do have a quick question regarding your cole slaw; on the nutritional facts it states 6 servings @ 214 calories, etc.  Is that referring to 214 calories for the whole batch or for 1/6 of the batch?  214 sounds high for 1/6 but 36 calories seems low.  Thanks so much.  I’m excited to try more of your recipes. PS. LOVED this coleslaw!!!

    1. Kate

      Hi! Here is more on my nutritional information. I try to provide as accurate as I can, but they are estimates. The information is per serving.

  10. Dana

    This. Was. AMAZING! I read the dressing recipe and didn’t expect a whole lot. It was good as just the slaw and dressing but once those toasted seeds were added in (I used pumpkin and sunflower because we always have them on hand) it just brought it to a whole new level. I’m not even ashamed that I ate 3 helpings and then told everyone they weren’t allowed the leftovers tomorrow LOL!

    I’m so excited that I have tons of cabbage leftover to make this all week!

  11. Dana

    This. Was. AMAZING! I read the dressing recipe and didn’t expect a whole lot. It was good as just the slaw and dressing but once those toasted seeds were added in (I used pumpkin and sunflower because we always have them on hand) it just brought it to a whole new level. I’m not even ashamed that I ate 3 helpings and then told everyone they weren’t allowed the leftovers tomorrow LOL! Paired it with a smoked brisket and some steamed corn. It was an off-the-charts meal for sure!

    I’m so excited that I have tons of cabbage leftover to make this all week!

  12. Amanda B

    Perfect recipe. Healthy, natural and tasty. Have been making a big batch every week to use on jacket potatoes, to have as a side salad, on ryvita etc. Very versatile and keeps well is the fridge. Thanks so much for sharing!

  13. Melanie

    Really enjoyed this slaw! Added chickpeas and feta to make it a little more substantial for a light lunch. Yum! Thank you for another delicious and healthy recipe!

  14. Claudia Stahl

    I tried this as is and it’s crisp and delicious. The lemon juice in the dressing makes it really refreshing. The seeds make it perfect. I’ve made double batches and shared with neighbors. Everyone loved it. Thanks for sharing this recipe.

    1. Kate

      You’re welcome, Claudia.

      1. Terry

        I have both cabbages right now and was looking for a recipe that uses both without the purple cabbage turning everything pink. How do you achieve this?

        1. Kate

          Hi! I find as it sets, it does turn some but still delicious!

  15. Kin walden

    add broccoli rappini thin sliced and add apple organic honeycrisp sliced toothpick style. add red kale then it will be supreme. Top with poppy dressing organic and it will be even better.

  16. Lynn Rogers

    Love this cole slaw recipe! I’ve made it twice this week, leaving out the fresh parsley since I did not have any. It was delicious even without it! I like it with the 3 T of fresh lemon juice. I much prefer this cole slaw over a traditional coleslaw with mayonnaise.

    1. Kate

      That’s great to hear, Lynn! Thank you for your review.

  17. sarah

    How long does the slaw stay good for?

    1. Kate

      I like this slaw best the day it’s made, but it keeps well for several days, covered, in the refrigerator.

  18. Kari

    Delicious!! Love the seeds. My whole family liked it!

    1. Kate

      Wonderful! Thank you for sharing, Kari.

  19. Eva Butler

    Kate, your act is first class and I greatly appreciate the craft and care you extend in your offered recipes. I’ve been shifting to a plant-based diet for health and eco reasons over the past two years. You make that shift easier and more rewarding with your recipes. I don’t “follow” or subscribe to any other cooks but you have earned my attention and my loyalty. I’m sure my life is not the only one you’ve touched. Thank you so much.

    1. Kate

      I’m delighted to hear you think so, Eva! Thank you for your kind words.

  20. Annah

    Amazing recipe

  21. Jenny

    I make this salad again and again! Sometimes I don’t have the seeds on hand and found that I love it even without the seeds. Thank you Kate!

    1. Kate

      I love it! Thank you for sharing, Jenny.

  22. Colleen Spencer

    Nice twist to coleslaw. Like the added touch with the seeds. No mayo dressing is delicious as well.
    Thanks for the new recipe

  23. Lisa

    Love this recipe! We make several of the salads on the site when we go camping and find they are fresh and amazing! We have actually had this salad hold for 9 days on a trip! The trick was shred the cabbage and carrot and store in a ziploc with some paper towels. Store the dressing and seeds separately. I did omit the parsely to have it last longer but also love it when included. When ready to have a serving? Place into a container and stir or one with a lid and shake.
    For our latest trip we brought this one Favorite, the Favorite Quinoa Salad, Mason Jar Farro Chickpea, and the Lemony Lentil Chickpea. These are great for packable lunches. Just store dressings separately and any herbs or cheese on top and mix at end. This helps us to stay healthy on a week-long or more trip! Thank you!

    1. Kate

      That’s great to hear! This would be a great one to bring along. Thank you for your review, Lisa!

  24. Janissa L Zahn

    Yummy, light, and simple to put together. I used cilantro instead of parsley and added a sliced jalapeno for a little kick.

    1. Kate

      I like the spice addition! Thank you for sharing, Janissa.

  25. Amy

    This is delicious! I made this today with 1/2 cup sunflower seeds and a 1/2 cup of chickpeas for a little protein and it is so good. Thank you for the recipe!

    1. Kate

      You’re welcome, Amy!

  26. Lisa Maria

    This is the bomb. Thank you! I will never make another slaw recipe again; I always felt guilty about the mayo ones anyway, but so many of the alternative vinegar based slaws disappoint. Now I have lemon, garlic, oil dressing and there is no going baaaack! Also the pepitas and sunflower seeds are amazing!

    1. Kate

      Thank you, Lisa!

  27. Amy

    Super easy. Was skeptical of the cumin but wow, it’s good. The seeds make it. I used pepitas, sunflower, and hemp (all lightly toasted) and then ate way too much of it all by myself.

  28. Kathy

    My daughter and love this recipe. I feel it should have some fruit in it or along side it. Very nutty and delish!

  29. Kate

    This is the only ‘salad’ my 18yr old son will eat…. In fact he asks for it!
    I absolutely love this recipe fresh crunchy and goes with anything. Thank you for sharing with us!

    1. Kate

      I love that he loves this salad! Thank you for your comment, Kate.

  30. Bettie

    Would love to print it

    1. Kate

      Hi Bettie, I’m working on getting it fix. Sorry about the frustration and I appreciate your patience.

  31. Loretta

    Yummy dressing! I went with purple cabbage, kale and carrots, which looked beautiful together. Per another reviewer, I toasted two Tblsp of sesame seeds, which was delicious and added an exotic look to the salad, and I leaned on the generous side with the lemon, cuz you can never have enough lemon in my world. Will definitly make again.

    Thank you for sharing your delicious ideas with us!

    1. Kate

      That sounds delicious, Loretta! Thank you for sharing.

  32. Ana GS

    This is an absolutely amazing salad! So refreshing and super yummy! My 13 year old daughter adores it and once your child asks for more coleslaw, you know you’ve just hit a jackpot! Thanks Kate for another dish that is entering our family’s regular menu

    1. Kate

      I’m glad you loved it, Ana!

  33. Miranda

    Made this salad as a side to dinner tonight, needed to use up some purple cabbage. This dish is beautiful to look at and the toasted pepitas I used added a delicious pop of flavor to the recipe I wouldn’t have thought to try! Delicious!

  34. Lynne

    Its a great “go to” recipe since I usually have cabbage and carrots in the fridge and various nuts in the freezer. I left out the red cabbage (didn’t have it, still pretty but not stunning). Toasted some pecans and almonds for the nuts. Sometimes I add sesame seeds, dried cranberries and cilantro if I have it. Then I’ll sit with a huge bowl for myself.

    1. Kate

      That’s great, Lynn!

  35. sipsi

    Made this for my work lunches for the week. It’s soooooo good! Definitely going into my permanent rotation.

    1. Kate

      That’s great! Thank you for your review.

  36. Melisende

    I really liked this version and would make it again.

    1. Kate

      That’s great, Melisende! I appreciate your review.

  37. Ellen Forrester

    My favourite coleslaw salad EVER! I chose this recipe because I was looking for something that diverged from the typical coleslaw recipe. I entered coleslaw and cumin recipe, and BINGO!

    I used equal portions of purple cabbage, carrot, and celery root I had in my fridge. For contrasting colour I added finely chopped red pepper and celery leaves (didn’t have any parsley). When toasting the pumpkin and sunflower seeds, I tossed in extra ground cumin and gave it all a quick stir before dumping the yumminess onto the top of the grated and chopped veggies. For the dressing, I’d run out of fresh garlic so hoped for the best using the dried garlic. I followed the rest of the dressing recipe ‘to the T’.

    Thanks so much for your innovative combination of ingredients. Creative cooking is such a pleasure, isn’t it!

  38. Kaydubb

    Fabulous slaw! Started with a bag of premix kale slaw (brocolli, carrots, etc) Then added my own ingredients as per recipe for a delicious mix. The toasted nuts and dressing are the bomb. Not usually a slaw person but even better the next day, had it for lunch and dinner. Thank you.

    1. Kate

      You’re welcome!

  39. Stefany

    It turned out lovely,thanks for the recipe . I chose to make your recipe as I’ve made your lentil soup plenty of times and it’s always very successful.Alot of taste,well done:)

  40. Kath

    Another of your wonderful recipes! This cole slaw is fabulous as is but I did add a few more items, such as mango to the slaw and then I sweetened up the dressing with honey and dijon mustard! Outstanding! Thanks Kate!

    1. Kate

      You’re welcome, Kath! Thank you for your review.

  41. Anna B

    I wasn’t sure about this recipe — I am used to creamy coleslaws BUT I made it anyway and I am so happy to say I was wrong. I whipped it up for lunch today and my 3 year old gobbled up his portion faster than I did. This salad is definitely in my rotation. So simple and delicious.

    1. Kate

      Thank you for sharing, Anna! I’m glad you enjoyed it.

  42. Bridget Dono

    I had a sad, sorry green cabbage, abandoned on St. Patrick’s day. Thanks for giving that poor cabbage a new life as the star on tonight’s dinner plate!

  43. Kate K

    Tried this recipe for the first time just a couple of weeks ago. I may be late to the party but I’m sure making up for lost time – tastiest and easiest slaw recipe ever!!

    1. Kate

      I’m glad you loved it, Kate! Thank you for your review.

  44. Tamara

    So simple and so easy — love that it has such fresh ingredients! Made it for a potluck style dinner with friends — I ended up subbing Brussels sprouts for the green cabbage and sliced almonds for the seeds. Love the versatility of swapping out veggies in your recipes!

  45. Mimi

    In the photo there is a giant pike of what looks like cilantro. There is no mention of that in the recipe.

  46. Lotta

    Thank you so much for this recipe, which I’ve tried out tonight. It’s absolutely delicious and so colourful too :) I might add some chili next time, for an added kick.

    1. Kate

      Thank you, Lotta! I’m glad you enjoyed it.

  47. Christeen

    Delicious and so easy to throw together! I topped it off with some crispy oven baked chickpeas. Will definitely make this again.

    1. Kate

      Great to hear, Christeen! I appreciate your review.

  48. Lani D

    A slaw without a tonne of mayo or something creamy? My partner requested something healthy to go with our roast chicken and potato chips lunch. This was a perfectly tangy and light side on an otherwise bland and colourless plate. I was tempted to throw in some shallots for bite, but the grated garlic provided that. Thank you; this is sure to be a new go-to side salad.

    1. Kate

      I’m glad you found this recipe, Lani! I appreciate your review.

  49. Jess

    Added craisins and roasted slivered almonds. Yum!!

  50. Tracy

    This salad was so delicious- Loved the dressing. I paired it with the Mexican Quinoa Stew. So yummy!

    1. Kate

      I’m glad you loved it, Tracy!