INTRODUCTION

Red Cabbage and Carrot Salad is a crisp, colorful dish that is quick to make and full of fresh flavor. This salad is a healthy, low calorie choice that fits well into many diets. It offers good fiber, vibrant vitamins, and a bright, tangy dressing that brings out the natural sweetness of the vegetables. If you enjoy fresh salads with a simple dressing, you might also like the refreshing watermelon and mint salad as another light side to try.

This salad works as a lighter option for lunch, a side at dinner, or a crunchy topper on bowls. It can be made fast and holds up well in the fridge, so it is great for meal prep.

WHY YOU WILL LOVE THIS RECIPE

Fast to prepare: It takes about 10–15 minutes to toss together.
Lighter option: Low calorie and full of fiber, it helps you feel full with fewer calories.
Good for weight loss: The high fiber and low calorie profile make it a smart choice for weight loss plans.
Gluten free option: Use tamari instead of soy sauce to keep it gluten free.
Easy to customize: Add protein or extra crunch to make a high protein meal or a more filling salad.

This is a healthy version of a simple slaw that stays crunchy and bright. It is a great choice for people who want a simple, balanced side without a lot of prep time.

HOW TO MAKE Red Cabbage and Carrot Salad

This recipe is simple and straightforward. You mix shredded cabbage and carrots with a tangy dressing and finish with toasted sesame seeds. The vegetables provide fiber and vitamins, and the dressing gives a savory-sweet balance.

EQUIPMENT NEEDED

Large mixing bowl
Small bowl or jar for dressing
Whisk or fork
Knife and cutting board (or a mandoline/shredder)
Measuring spoons and cups
Spoon or tongs for tossing

Ingredients You’ll Need :

2 cups shredded red cabbage
1 cup julienned or grated carrots
1/3 cup chopped parsley
2 tbsp toasted sesame seeds
2 tsp Dijon mustard
2 cloves garlic minced
1 tbsp olive oil
1 tsp maple syrup
1 tbsp soy sauce or tamari for gluten-free
1 tbsp rice vinegar

STEP-BY-STEP INSTRUCTIONS :

In a large bowl, combine shredded cabbage, carrots, and parsley. In a small bowl, whisk together Dijon mustard, minced garlic, olive oil, maple syrup, soy sauce, and rice vinegar until smooth. Pour the dressing over the salad and toss well to coat evenly. Sprinkle toasted sesame seeds on top before serving.

HOW TO SERVE Red Cabbage and Carrot Salad

Serve this salad chilled or at room temperature. For portion control, serve about 1 to 1 1/2 cups per person as a side. If you want a light main, pair 2 cups of salad with a source of protein.

Healthy serving ideas:

Pair 1 cup salad with 3–4 oz grilled chicken or tofu for a balanced plate.
Spoon salad over cooked quinoa or brown rice and add a small scoop of beans for a filling vegetarian meal.
Use as a crunchy topping for tacos, grain bowls, or sandwiches.

Portion control tips:

Use a measuring cup to portion sides — 1 cup is a common single-serving side.
If you are watching calories for weight loss, make the salad the largest portion of your plate and keep higher-calorie foods smaller.

STORAGE & FREEZING : Red Cabbage and Carrot Salad

Store in an airtight container in the refrigerator for up to 4 days. The vegetables keep their crunch for several days, but the dressing may make them softer over time. To keep the salad crunchier for meal prep, store the dressing separately and toss just before eating.

Do not freeze this salad with dressing, as thawing will make the texture limp. If you need to freeze, freeze only the dry shredded vegetables (without dressing) in a sealed bag for up to 2 months, then thaw and dress before serving.

SERVING SUGGESTIONS

This salad pairs well with many healthy mains:

Grilled salmon or baked cod for a heart healthy plate.
Marinated tofu or tempeh for a plant-based, high protein meal.
Roasted chicken breast with a side of whole grains for a balanced dinner.

For a full light meal, add 1/2 cup cooked lentils or edamame for extra protein and fiber. If you want a gluten free meal, be sure to use tamari instead of soy sauce.

If you like layered fruit and vegetable salads, try an apple and broccoli mix to vary textures — the Layered Honeycrisp Apple Broccoli Salad makes a great complement on a buffet or lunch spread.

VARIATIONS

Healthier version: Reduce the maple syrup to 1/2 tsp or omit it entirely for an even lower sugar dressing. Use extra rice vinegar and a touch of lemon for brightness. This is a healthy version that is lower in sugar and still tasty.
High-protein or low-carb version: Add 1 cup cooked edamame, diced grilled chicken, canned tuna, or 1/2 cup crumbled feta or goat cheese to create a high protein meal. For a low carb option, skip any added sweetener and use more olive oil and vinegar plus 1/4 cup toasted nuts or seeds for fat and texture.
Air fryer or oven-baked version: You can make a roasted topping to add crunch. Toss chickpeas with a little olive oil, salt, and smoked paprika, then air fry at 375°F (190°C) for 10–12 minutes until crisp. Sprinkle over the salad for a crunchy, high-protein boost. For an oven method, roast thin wedges of red cabbage at 400°F (200°C) for 15–20 minutes until edges are crisped and serve them warm on top of the salad for a different texture.

These changes let you tailor the salad to a low calorie, diabetic-friendly, or higher protein meal plan.

FAQs

Q: Is this salad good for people trying to lose weight?
A: Yes. This salad is low calorie and high in fiber, which helps you feel full with fewer calories. Choosing a lighter option for dressings and controlling portions makes it a good choice for weight loss plans.

Q: Can I make this diabetic-friendly?
A: Yes. To make the salad diabetic-friendly, reduce or omit the maple syrup and use a splash more vinegar and mustard. The vegetables are low on the glycemic index and high in fiber, which helps control blood sugar.

Q: How long does the salad keep in the fridge?
A: The dressed salad keeps well for up to 4 days, but it is crunchiest in the first 1–2 days. Store the dressing separately to keep the salad fresh longer.

Q: Can I freeze red cabbage and carrot salad?
A: You should not freeze the dressed salad. If you must freeze, freeze only the shredded vegetables without dressing for up to 2 months, then thaw and dress before serving.

Q: Is this salad gluten free?
A: The salad is gluten free if you use tamari instead of regular soy sauce. All other ingredients are naturally gluten free.

Q: How can I make this a high protein meal?
A: Add grilled chicken, tofu, tempeh, edamame, or a can of rinsed beans. These raise the protein content and make the salad more filling.

MAKE-AHEAD TIPS FOR Red Cabbage and Carrot Salad

Prep vegetables in advance: Shred cabbage and carrots and store them in separate airtight containers for up to 3 days. This saves time when assembling meals. This makes the salad great for meal prep.
Store dressing separately: Keep the dressing in a small jar in the fridge and toss with vegetables right before serving. This keeps the salad crisp.
Pack for lunches: Place salad in a lunch container and keep dressing in a small leak-proof container. Toss just before eating to keep the salad fresh.
Plan portions: Prepare enough for several servings and portion into containers for quick grab-and-go lunches. This is a lighter option that supports weight loss goals.

If you want a refreshing side for a party or picnic, you can pair this salad with a festive drink like the Christmas Candy Cane Red Punch as a holiday pairing idea for seasonal menus.

This Red Cabbage and Carrot Salad is a simple, healthy choice you can make any day. It is quick to prepare, versatile, and easy to scale up for meal prep. Try the variations to fit your nutrition goals, whether you want a lighter option, a high protein meal, or a low carb side.

Red Cabbage and Carrot Salad