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.
Updated by Kathryne Taylor on September 5, 2024
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.
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).
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
More Vibrant & Healthy Recipes to Try
- Peanut Slaw with Soba Noodles
- Extra Vegetable Fried Rice
- Versatile Buddha Bowl
- Mega Crunchy Romaine Salad
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 Slaw
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
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
- In a medium serving bowl, combine the prepared purple and green cabbage, carrots and parsley. Set aside.
- 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.
- 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.
- 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.
Made this to round out my Jack fruit pulled pork sandwich. It may not make it to dinner! So clean, and tasty! Who new toasted seeds could make that much difference! I did have to sub out the purple cabbage, used some red onion instead. This is super tasty!
Those toasted seeds are the secret ingredient! I love the nuttiness they contribute to this recipe. Thanks!
One of the best healthy slaws I’ve ever served. A non-cole slaw fan had a second helping while saying “that it was the best cole slaw I’ve ever had.” I didn’t prepare with parsley but I will do that next time. I used cilantro instead. Thanks Kate!
Hooray! Thanks, Arty.
Really yummy. The key to making this taste great is slicing your cabbage super thin. I did this with my mouli vs. using already store bought, chopped cabbage. I doubled the recipe and could have used half the dressing. I saved what was left for another day :)
Yes, thinner cabbage is best for this one. Thanks so much for commenting, Lynne!
This is a keeper! So fresh and crunchy, and the toasted seeds are a real bonus! Love that it’s not mayo-based…
This is the best coleslaw recipe I could find online. I will switch cilantro for parsley and lime juice with lemon. Maybe add some jalapeño powder for a bit of kick. But that’s the Tex-Mex in me. Great job! Thanks
Thanks so much, Mike! Jalapeño sounds delicious with this.
Wow! So wonderful! I’m serving this with a roast pork! Yum!
Looks great – I can’t wait to try it! One question, do you think you could sub chia seeds for the poppy seeds or do you think the dressing would make them too soggy? I’ve subbed them before with varying degrees of success, so I’m just curious as to your thoughts!
Hey Maxx, any time you add chia seeds to a recipe with liquid, the chia seeds will absorb some of that liquid. You could probably get away with sprinkling individual servings of slaw with chia seeds just before serving, but if you mix them in like they were chia seeds, they’ll absorb liquid and the slaw might not turn out as good.
This slaw is thebomb.com – perfection. Simple, easy to customize. I used just one green cabbage. Next time I’ll swap out cilantro for the parsley. I found it was most tasty right after the dressing went on, kind of lost its punch after it sat a few hours.
Yes, the acidity tends to mellow out a bit after a while. I’m glad you loved it, Claire!
Hi,
I really don’t like parsley but otherwise this recipe sounds amazing – could you recommend a substitute for parsley?
I think if you omit the parsley, it’ll still taste great.
No purple cabbage in the supermarket (we call it red cabbage in uk) so used all green which didn’t look as pretty but still tasted amazing and will definitely make again
I’m glad it worked out so well, Nicola!
This was absolutely perfect for both mayo and non-mayo lovers alike. Zesty and fresh!!
Perfect! Thank you, Heather. :)
I’ve made this slaw a few times now -I’m lazy so I buy the preshredded cabbage in the store – can throw the salad together in 5 minutes:). LOVE IT!! It’s also great with a little grilled or rotisserie chicken!
Awesome!
Very yummy! A nice change from traditional slaw. Served with BBQ ribs and oven roasted potatoes. Thank you!
Perfect! Thanks, Chris!
4 stars with my level of “pickiness” is high praise. This salad was easier to put together than most homemade coleslaws and is delicious and refreshing.
I’ll definitely take it, Elizabeth! Thanks so much for taking the time to comment and review.
Made this to go with the black bean enchiladas (per your suggestion!). I used lime juice instead of lemon, only red canvas (bc that’s what I had ;-) ), & cut the oil down a bit. Otherwise, really delicious & it looked beautiful on the plate!
I made this for Rosh Hashanah lunch today and added some shaved fennel. It’s a stellar recipe, thank you! Going to use the leftovers for fish tacos!
Have made this twice (yesterday and today!) and it was a hit.
Easy peasy and delicious — thank you!
just wanted salad for dinner so made this – added crisp diced apple and handful of pomegranate seeds. happy vegan
Two great compliments! Sounds like it was a delicious salad, Brenda. If you would want to leave a star review, I would appreciate it!
Very yummy! Thank you. Not a fan of mayo so this one suits me just fine! :-)
You are welcome, Danielle! I am happy you like it so much. Thanks for your review.
Add some dried cranberries for a pop of sweet and it’s an amazing slaw.
Sounds wonderful, Susan! Thanks so much for your comment and review.
I haven’t had coleslaw in years due to my intolerance to dairy and I stumbled across this recipe – at first I was very sceptical thinking it wouldn’t taste very good, but I was SO wrong!!! The toasted seeds make this recipe work so so well, it brings it so much flavour. I love making a batch of this at the beginning of the week and then having it for lunches. My favourite is a bowl of coleslaw, with toasted cashews and a big dollop of hummus – so tasty.
Thanks for giving it a shot! I am happy you like it. I appreciate the review.
Our new favourite coleslaw! Thanks for this great recipe, Kate!
You’re very welcome, Alice!
oooh I just love this recipe. In fact I’ve made it a couple times now for the meal delivery service I run. I packaged the seeds separately so my customers can top the salad just before serving and keep them crunchy. I use a lot of your recipes, is there any way I can use the photos you post if I link them to your site and credit them? Thanks!
Heather
That sounds like a fun business, Heather! Please reference my Photo/linking policy here. https://capital-fly.pro/cookie-and-kates-photo-and-recipe-policy/%3C/a%3E. Thank you, for your review.
Kate:
You are a rock star.
I tripled the recipe, added dried currants and served this for a Passover Seder tonight. On the same plate were poached salmon, roasted plum tomato and a zucchini pancake. Guess what got the raves? Your slaw. It’s a keeper.
Thank you,
Brooke
I’m glad it’s a keeper! Thank you, Brooke. If you would want to leave a star review, I would appreciate it!
I made this recipe last night and my husband and I really like it. My husband liked it because of the pepitas. To save time, I used 1 package of cole slaw and it still turned out really good. Definitely a keeper.
Pepitas are really great in it! I’m glad your husband thought so too. I appreciate the review, Valerie.
My husband had seconds and I finished the serving bowl.
Will definitely make it again very soon!
That’s when you know it’s a keeper! Thank you, Ana for sharing.
This slaw is beautiful, light, and delicious! I added hemp seeds in addition to the ones listed in the recipe. Definitely a new favorite of mine!
Thank you, Courtney!
I am on a healthy eating role, first I made the French Carrot Salad and it was so amazing, and while I had the food processer out, I also made the Simply Seedy Slaw. I used sunflower seeds, sesame seeds and poppy seeds because that is all I had on hand. I just love the crunchiness to this fantastic salad, and it was all so easy to make. The salad dressing is simply wonderful. I love having salads like these prepared in my fridge so that it is easy to reach for something healthy and ready to eat. Thank you for these recipes.
Look at you, Yvette! I love that. Thanks for commenting. :) If you would like to leave a star review, I would really appreciate it.
A serrated bread knife works great for shredding cabbage.
Thanks for sharing, Zelda!
Simply delicious!
Thank you!
This recipe is fantastic! I love getting away from a sweet slaw. Thanks for sharing!
You’re welcome!
Hi Kate!
I am a physician that teaches healthy, affordable cooking to some of my patient families. I have regularly used this recipe-somewhat adapted for a taco filling. It is so popular!! The program I use is called Cooking Matters (a wonderful, national program aimed at those with food insecurity, trying to improve culinary and nutritional literacy) . I would love to submit this for consideration to their website – giving you/your bog credit. Would that be ok with you?
Carrie
Hi Carrie! Thanks so much for the compliment and review. As long as it follows my photo/recipe sharing policy, I’m fine with that. Link here:https://capital-fly.pro/cookie-and-kates-photo-and-recipe-policy/%3C/a%3E.%3C/p%3E
Love this. Beautiful and delicious.
Thank you!
I discovered your simple seedy coleslaw recipe about a year or so ago. I absolutely love it and it is now the only coleslaw I make. I tell everyone about it. Thanks!
Thanks for telling everyone about it! I really appreciate the review.
My wife, after two bites: “This is a keeper.”
Win! Thank you, Paul for sharing and providing a review.
This was a really bright, refreshing and healthy slaw. Loved the addition of the toasted seeds (I used pepitas, sunflower, sesame and poppy) and the lemony dressing sealed the deal. I bought packaged red cabbage, thinly sliced most of a small savoy cabbage and used a box grater for the carrots.
Great, Andrea!
I just made this for lunch. I was sceptical about the cumin and mixed seeds (pepitas and sunflower seeds), but I am loving it! Thanks!
You’re welcome, Jeff!
My dad and husband were pretty skeptical about this, when I told them having coleslaw they were expecting traditional. But they both really liked it, I served it with kalua pork and rice with pineapple on the side. Everything complimented each other wonderfully!!
I’m happy you won them over, Marissa! Thanks so much for sharing.
Yum. I didn’t have all the seeds so I just used sunflower. Left dressing on the side.
Thanks for sharing, Geraldine!
Nope. Couldn’t take it. I’ll stick with my mayo based dressing. This offered no flavor and the oiliness did not pair with the crispy cabbage to my pallette.
I would say if you enjoy oil based dressings and vinegrettes then you will like this. If you prefer mayo based dressings (ranch/thousand island) this may not be your cup of tea.
I’m sorry to hear that, Christina! Thanks for trying it though.
This slaw is fantastic! I made it for a Thanksgiving potluck and everyone raved. The lemon-cumin dressing makes it super addictive! I’ve been making it to take to work every day for a week and still can’t get enough.
Thanks for sharing, Hil-Pug!
This is a great salad even though I made it without any seeds (didn’t have any on hand).
Thank you!
I’m glad you loved it, Lana! Thanks for the review.
Delicious and simple, I made it without carrots cause I’m trying to eat ketonic so preferably no underground veggies but it was delicious!
I always have a box of dry slaw in the fridge, I normally stir through a bit of honey Dijon and mayo but I love the idea of a lemon dressing! I’m looking forward to trying it, might tweak it to be Low FODMAP though.
We love this slaw! I’ve made it with and without the seeds and with Brussels sprouts in place of the green cabbage. It’s always a hit with parties… even people who are slaw or veggie averse.
I’m glad you loved it, Heather! Thanks for your review.
Yummy! I had all of the ingredients (used bagged, preshredded cabbage left over from taco night) and then some – threw in some chopped green onions and a bit of fresh cilantro – and the slaw is fresh and delicious! The tangy lemon dressing is so much nicer than mayo and the toasted seeds provided interesting texture.
I love that you had everything on hand, Sue! I’m glad you loved it. Thanks for your feedback.
Tonight we had a vegetarian chili cook off. I made your “Vegeterian Chili Tator Tot Hot Dish” . I won “Best over all prize” . Someone had moved my dish and took my number, so there was no way to vote for my dish. A lady ask me how could they vote for me? I said tell the director. So many went to the director about my dish ,so that I won. Thanks for a great recipe.Willa Morris[ This was our church activity.]
Congrats, Willa!
Thanks for this great recipe, Kate. I always wanted to make the perfect, healthy slaw. I tried this recipe yesterday and it was simply delicious. I like all your recipes. Thanks again.
You’re welcome, Sally! I appreciate the feedback.
Absolutely delicious! I only used 1/2 a cup of toasted pepitas sesame seeds and sunflower seeds and a pre cut bag of coleslaw. I was pleasantly surprised by the complex flavor.
I’m glad you liked it, Isabella!
Aw, I liked the old name “Simple Seedy Slaw” better, because it helped me remember what was in it that made it special! I’ve made this several times, glad I caught the update so I can update my bookmarks. I love that it uses seeds, since my husband is allergic to nuts, and that it has both colors of cabbage for more colors.
You can still call it that. :)