Transform your typical coleslaw into a powerhouse of nutrition with this Healthy Coleslaw with Olive Oil Mayo recipe. Featuring vibrant red and green cabbage paired with a creamy, preservative-free olive oil mayonnaise, this wholesome version delivers all the crunch and flavor you love without the processed ingredients.
A nutritious twist on the classic side dish with homemade olive oil mayonnaise
Why This Healthy Coleslaw Recipe Works
Traditional coleslaw recipes often rely on store-bought mayonnaise loaded with preservatives, sugar, and inflammatory oils. This healthy coleslaw with olive oil mayo takes a different approach, using heart-healthy olive oil as the base for a homemade mayonnaise that’s both nutritious and delicious.
The beauty of making your own olive oil mayo lies in the control you have over every ingredient. Unlike commercial mayonnaises that contain questionable additives and high amounts of omega-6 oils, this version uses olive oil’s beneficial monounsaturated fats to create a creamy, satisfying dressing.
Coleslaw has always been a crowd-pleaser at barbecues, potlucks, and family gatherings. This healthier version maintains all the classic appeal while boosting the nutritional profile significantly. The combination of colorful vegetables provides a spectrum of antioxidants, while the olive oil mayo delivers healthy fats that help with nutrient absorption.
Nutritional Benefits of Healthy Coleslaw with Olive Oil Mayo
Fiber Powerhouse: Both green and red cabbage are excellent sources of dietary fiber, supporting digestive health and helping maintain stable blood sugar levels. A single serving provides a substantial portion of your daily fiber needs.
Antioxidant Rich: Red cabbage contains anthocyanins, the same compounds that give berries their vibrant color and powerful antioxidant properties. Green cabbage contributes vitamin C and vitamin K, essential for immune function and bone health.
Heart-Healthy Fats: The olive oil mayo provides monounsaturated fats that support cardiovascular health and help reduce inflammation throughout the body. These healthy fats also improve the absorption of fat-soluble vitamins from the vegetables.
No Added Sugars: Unlike conventional coleslaw recipes that rely on sugar or high-fructose corn syrup, this version gets its subtle sweetness from the natural flavors of the vegetables and a touch of lemon juice brightness.
Essential Ingredients for Healthy Coleslaw with Olive Oil Mayo
Green Cabbage – The foundation of any great coleslaw, providing crunch, fiber, and a mild, slightly sweet flavor. Choose heads that feel heavy for their size with crisp, unblemished leaves.
Red Cabbage – Adds beautiful color contrast and extra antioxidants. The purple hue comes from anthocyanins, powerful compounds with anti-inflammatory properties.
Fresh Carrots – Contribute natural sweetness, beta-carotene, and additional fiber. Grating them finely ensures they integrate well with the other vegetables.
Red Onion – Optional but recommended for those who enjoy a subtle sharp flavor that mellows beautifully when mixed with the creamy dressing.
Homemade Olive Oil Mayo – The star of this healthy coleslaw, made with quality olive oil, fresh eggs, and simple seasonings for a clean, wholesome base.
The Perfect Olive Oil Mayonnaise
Creating homemade olive oil mayonnaise might seem intimidating, but it’s surprisingly simple with the right technique. The key lies in using room temperature eggs and adding the oil slowly to create a stable emulsion.
Quality Matters: Choose a light olive oil or blend it with avocado oil to avoid an overpowering olive flavor. Extra virgin olive oil can be too strong for mayonnaise, so save it for finishing dishes.
Emulsion Success: Using an immersion blender makes the process foolproof. Start with the blender at the bottom of the container and blend without moving for 10 seconds before slowly lifting upward.
Flavor Balance: The combination of lemon juice, Dijon mustard, and garlic powder creates a well-rounded flavor profile that complements the vegetables without overwhelming them.
Step-by-Step Preparation Guide
Vegetable Preparation: Begin by finely shredding both cabbages using either a sharp knife, mandoline slicer, or food processor. Uniform pieces ensure even coating and better texture. Grate the carrots using the large holes of a box grater or a julienne peeler for thin strips.
Making the Mayo: In a tall, narrow container, combine the room temperature egg, lemon juice, mustard, garlic powder, salt, and pepper. Pour the olive oil over the top and let it settle. Place the immersion blender at the bottom and blend for 10 seconds without moving. Slowly lift the blender upward until the mixture thickens and becomes creamy.
Assembly: Combine all prepared vegetables in a large mixing bowl. Add 4-6 tablespoons of the olive oil mayo and toss thoroughly to coat evenly. Taste and adjust seasoning as needed.
Serving Suggestions and Pairings
This healthy coleslaw with olive oil mayo pairs beautifully with grilled meats, fish tacos, pulled pork sandwiches, and barbecue classics. The clean, bright flavors complement rich, smoky dishes without competing for attention.
Perfect Pairings:
- BBQ Chicken Skewers
- Baked beans with ground beef
- Sausage Cream Cheese Tater Tot Breakfast Casserole
- Chicken avocado ranch burritos
- Creamy Mushroom and Spinach Lasagna
Storage and Make-Ahead Tips
Advance Preparation: For best results, prepare the vegetables and olive oil mayo separately up to 24 hours ahead. Store the shredded vegetables in the refrigerator in an airtight container, and keep the mayo in a separate container.
Optimal Freshness: Once dressed, this healthy coleslaw is best enjoyed within 24 hours. The vegetables will begin to release moisture over time, which can dilute the dressing.
Leftover Mayo: Extra olive oil mayonnaise will keep in the refrigerator for up to one week and can be used for sandwiches, salad dressings, or other recipes.
Customization Options
Add Crunch: Incorporate toasted pumpkin seeds, sliced almonds, or sunflower seeds for extra texture and healthy fats.
Herb Variations: Fresh herbs like dill, parsley, or chives add brightness and complexity to the flavor profile.
Spice It Up: A pinch of cayenne pepper or hot sauce in the mayo creates a subtle kick that elevates the entire dish.
Seasonal Additions: Grated apple in fall, fresh corn in summer, or pomegranate seeds in winter can transform this basic recipe into a seasonal specialty.
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Healthy Coleslaw with Olive Oil Mayo
Description
Prep Time: 15 minutes
Total Time: 15 minutes (plus 30 minutes chilling)
Serves: 6-8 people
Ingredients
For the Coleslaw:
- 2 cups green cabbage, finely shredded
- 2 cups red cabbage, finely shredded
- 2 medium carrots, grated
- 1/4 red onion, thinly sliced (optional)
- Salt and black pepper to taste
For the Olive Oil Mayo:
- 1 whole egg, room temperature
- 200ml light olive oil (or half olive oil, half avocado oil)
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Prepare the Vegetables: Finely shred both cabbages using a sharp knife or mandoline slicer. Grate the carrots and thinly slice the red onion if using. Combine all vegetables in a large mixing bowl and set aside.
- Make the Olive Oil Mayo: In a tall, narrow jar or container, combine the room temperature egg, lemon juice, Dijon mustard, garlic powder, salt, and pepper. Pour the olive oil over the mixture. Using an immersion blender, place it at the bottom of the container and blend for 10 seconds without moving. Slowly lift the blender upward until the mixture becomes thick and creamy.
- Assemble the Coleslaw: Add 4-6 tablespoons of the olive oil mayo to the prepared vegetables. Toss thoroughly until evenly coated. Taste and adjust salt and pepper as needed.
- Chill and Serve: Refrigerate for at least 30 minutes before serving to allow flavors to meld. Serve chilled as a side dish or use as a topping for sandwiches and tacos.
Notes
Nutrition per serving (approximate): 185 calories, 3g protein, 8g carbohydrates, 17g healthy fats, 3g fiber
This healthy coleslaw with olive oil mayo proves that nutritious eating doesn’t require sacrificing flavor or satisfaction. By making simple swaps like homemade olive oil mayonnaise, you can transform everyday dishes into wholesome, nourishing meals that support your health goals while delighting your taste buds.