Keto Cabbage and Cauliflower Salad (The Crunchy, Creamy One Everyone Asks About)

You know those salads people politely scoop a spoonful of and then forget about? This ain’t that.

This one’s crisp. It’s creamy. It’s got flavor that smacks you (nicely) and keeps you coming back for “just one more bite.” It works as a side, works as a main, works even better the next day, and it doesn’t ask for weird ingredients or an hour of prep. Just cabbage, cauliflower, a simple dressing and a few pantry tweaks. Keto‑friendly, meal‑prep gold, and nothing soggy about it.

If you’re low carb or just salad‑curious, this one earns a spot in your fridge. Keep reading. You’ll want the full recipe.

What Makes This Salad Worth It

Okay, let’s get real. A solid salad can either be a sad pile of leaves or a bowl you keep reaching into. This one is the latter. You’ve got crisp cabbage, tender cauliflower, plus a bit of creamy sauce and sharp flavor punches. It’s low‑carb, fits keto or low‑carb diets, and it’s easy to make. No need to stress over weird ingredients. It’s pantry‑friendly, kitchen‑friendly, mind‑friendly.

Why It Works (I mean, seriously)

• Texture parade. Crunchy cabbage and cauliflower keep things fun.

• Simple sauce. Just a few things from your fridge: mayo or sour cream, vinegar or lemon, pinch of salt, pepper – done.

• Flavor pop. A bit of onion or garlic, fresh herbs or pickles—it wakes up the salad.

• Build your own. Want chicken, bacon, nuts? Add ‘em. Want to keep it vegan-ish? Sub yogurt for mayo. You can.

Ingredients You’ll Need (you probably already have them)

• ½ head green cabbage, shredded (or about 3 cups)

• 1 small cauliflower, cut into florets

• ½ small red onion, thinly sliced

• ½ cup mayonnaise (full‑fat keto or paleo friendly)

• 2 tablespoons sour cream or Greek yogurt

• 1 tablespoon vinegar (apple cider or white)

• 1 teaspoon lemon juice

• 1 teaspoon Dijon mustard (optional)

• ½ teaspoon salt (taste and adjust)

• ¼ teaspoon black pepper

• Optional: 1 garlic clove (minced) or ½ teaspoon garlic powder

• Optional: 2 tablespoons chopped fresh parsley or dill

• Optional extras: cooked bacon bits, toasted nuts/seeds, diced pickles, shredded cheese

Feel free to double or triple, depending on how many folks you’re feeding—or if you’re meal-prepping for the week.

Step‑by‑Step: Make It Happen

Prep the Veggies

• Shred the cabbage. Cut the head in half, then into thin strips. You want bite‑sized, but not mushy.

• Cut the cauliflower. Chop into small florets—around ½‑inch pieces for easy eating.

• Slice the onion. If raw onion is too sharp for you, soak the slices in cold water for 10 minutes, then drain. That tames the bite.

Toss the Veggies

• Put cabbage, cauliflower, and onion in a large bowl. (Use a bowl at least two times the size of the vegetables so everything fits when you mix.)

Whisk the Dressing

• In a smaller bowl or measuring cup, add mayo, sour cream (or yogurt), vinegar, lemon juice, mustard, salt, pepper, and garlic if you’re using it. Whisk until it’s smooth with no lumps.

• Taste it. You might want more salt, pepper, or vinegar. Adjust to your liking.

Combine Em

• Pour the dressing over the veggies.

• Using clean hands or salad tongs, gently mix so everything is coated.

Add Flavor Boosters (optional, but good)

• Sprinkle chopped herbs or fresh dill.

• Add bacon, cheese, nuts, seeds, pickles—whatever you’re in the mood for.

• Mix again.

Tips for Salad Fans

• Let it rest. If you can, let the salad sit 15–30 minutes in the fridge. The flavors settle in and taste better.

• Texture check. The cabbage gets slightly softer, cauliflower stays firmer. That means more crunch and no sogginess.

• Meal‑prep mode? It keeps well for up to 4 days. Just keep extra dressing on the side. Vegetables will soak it up and might get softer.

• Make it spicy? Add ½ teaspoon chili flakes or chopped jalapeño for heat.

• Cheesy twist? Stir in ½ cup shredded cheddar or Parmesan.

• Bird protein? Top with leftover grilled chicken or turkey to make it lunch‑ready.

Why Keto Eats Love It

If you’re counting carbs, this salad’s a dream. Cabbage and cauliflower each have around 3–4 grams of net carbs per cup. Even with a full bowl, you’re looking at under 10g net carbs per serving. Dressing is mostly fat, so you’re keeping those carbs low and feelings full. And adding protein or cheese makes it more satisfying.

Hacks That Save Time

• Buy pre‑shredded cabbage or coleslaw mix—just strike off the carrots if you want to keep it pure keto.

• Frozen cauliflower florets work fine. Thaw or steam briefly, then cool before mixing.

• Jarred onions or pickles can stand in for fresh onion.

• Use a blender for dressing if you want it extra smooth.

Pairing This Salad

You could eat this alone as a full meal—creamy, crunchy, and a bit sharp. But it’s also a side star:

• BBQ meats: Ribs, chicken wings, brisket—keeps it Keto‑friendly and balances the fat.

• Fish or shrimp: Dill or cilantro boost makes it taste even fresher.

• Egg dishes: Serve it with mini‑frittatas or boiled eggs for easy breakfasts.

How to Enjoy this Cabbage and Cauliflower Salad

• Family dinner makeover. I was tired of the usual green salad. Made this for a Sunday meal with roasted chicken. My kids polished off half before the main course.

• Pack‑and‑go lunch. I made a big batch on a Sunday, added grilled chicken all week. No boring takeout, low carb, perfect crunch each day.

• Holiday potluck twist. I brought this salad with cheese bits and served it in a nice bowl. Got asked twice for the recipe—even though it’s just veggies and dressing.

Nutritional Notes

Here’s a quick look (for about 1 cup, without extras like bacon or cheese):

• Calories: ~180 kcal

• Fat: 16–17g (from mayo/sour cream)

• Protein: ~2g

• Net Carbs: ~4g

Add bacon or nuts and you’ll increase fat and protein slightly, but carbs stay low. Adjust portions to fit your macros.

Leftover Tips

• If it gets too funky in the fridge, add a splash of vinegar or lemon before eating.

• Revive it by folding in fresh cabbage or a squeeze of citrus.

• Use leftovers as a topping for burgers, grilled fish, or scrambled eggs.

Flavor Twists if you want that

• Bold ranch version: Use ranch seasoning packet (2 tsp), skip garlic. Add chopped green onion.

• Sweet‑and‑sour: Add 1 tsp erythritol or tiny bit of sweetener. Crunchy + sweet + tang makes for a quick Asian‑style slaw—you can drop in chopped peanuts, cilantro, and sesame oil.

• Mediterranean style: Swap mayo with Greek yogurt + 2 tsp lemon juice, stir in olives, chopped cucumber, crumbled feta. Still low carb, but new flavors.

• Avocado mix‑in: Chop half avocado and gently stir in at the end. Creamy texture and healthy mono‑fats for keto.

What you might ask

• Will cauliflower stain everything? Nope. It stays light and white, with just a touch of dressing color.

• Can I use red cabbage? Yes. That turns the salad pinkish, but it works fine. Just know color bleeds a bit.

• Does it go soggy? Not if you don’t overdress it. Keep dressing light and veggies crisp. Extra dressing on the side is a good call if you won’t eat it soon.

• Can I steam the cauliflower? Yes, if you don’t want it raw. Steam lightly so it stays crunchy, then cool before tossing.

Diets & Allergy Notes

• Keto / low-carb: YUP.

• Gluten-free: Absolutely—no wheat in sight.

• Vegetarian: Yes, unless you add bacon. Skip meat to keep it veg.

• Egg-free: Use avocado oil‑based mayo that’s eggless if needed.

• Nut-free: Just skip nuts or seeds.

• Dairy-free: Use coconut yogurt or dairy-free mayo.

Equipment You’ll Need

• Bowl for mixing

• Knife and cutting board (or veggie slicer)

• Measuring spoons

• Whisk or fork

• Optional: blender for smoother dressing

Shopping List for Keto Cabbage and Cauliflower Salad

• Green cabbage – ½ head (about 3 cups shredded)

• Cauliflower – small head or ~3 cups florets

• Mayonnaise – look for keto‑friendly full‑fat

• Sour cream or plain Greek yogurt

• Vinegar, lemon juice, Dijon mustard

• Red onion, garlic

• Salt, pepper

• Optional extras: herbs, bacon, cheese, nuts, seeds, pickles

How to Shop Smart

• Whole vs pre‑shredded: Whole is fresher, cheaper by weight. Pre‑shredded saves time but sometimes adds preservatives.

• Cauliflower sides-eye: Choose firm heads with no browning.

• Mayonnaise: Read labels. Avoid sugar or canola oil if you’re strict keto.

• Mustard: Dijon adds mellow heat. Yellow mustard works fine.

• Herbs: Fresh parsley or dill brightens it. Dried is okay in a pinch: use 1 tsp dried in place of 2 Tbsp fresh.

Small Batch vs Big Batch

• Small batch: Half‑way ingredients above—feeds 2‑3 people. Good for first timers, light eaters.

• Busy-day batch: Double everything (except onion maybe). Keeps 3–4 days. Great for weekly lunches or side dish.

• Party size: Multiply by four. You might need a deeper bowl or a salad tote. Keep extra dressing in a jar to top up when needed.

Flavor Timeline

Notes from An Everyday Cook

I’ve made this salad dozens of times. Sometimes I toss in roasted red pepper strips, leftover ham, or a sprinkle of sunflower seeds. And you know what? It always works. Doesn’t matter if it’s lunch, dinner side, picnic dish, or couch‑snack—people dig in. Plus, my kitchen stays reasonable tidy.

Worst case, if someone’s not into it, I just say “Oh—well, more for me!” And I dash it into my lunch bowl for tomorrow. Full meal, crunchy, satisfying. Great way to eat clean without pretending it’s fancy or dieting.

Time to Eat!

So there it is. Keto Cabbage and Cauliflower Salad that’s:

• Easy to make

• Low‑carb and keto‑friendly

• Flexible to taste or diet needs

• Crunchy, creamy, tasty

• Perfect fresh or make‑ahead

Make it, share it on Pinterest, show off the crunch in photos. Use #keto or #lowcarb tag. Write a quick line: “My go‑to salad that isn’t boring.” People will save it, click it, try it.

That’s it. Now go chop something, whisk something, mix bowl, eat up. And maybe tell your friends “Hey, I did a salad that’s actually fun.

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