Carrot and Cabbage Salad with Sesame Dressing is a bright, simple salad you can make fast. It blends crunchy cabbage, sweet carrot, fresh parsley, and nutty sesame seeds. The tahini-based dressing gives a creamy, tangy taste without heavy mayo. This salad is a healthy version of a classic slaw. It works well as a lighter option for lunch, a side for dinner, or a quick snack.

If you like light drinks with your salad, try pairing it with this refreshing iced tea with lemon and mint for a clean pairing. The salad is easy to make and good for meal prep. It fits many eating goals: low calorie, gluten free, and a smart choice for a balanced plate.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is fast and full of crunch. It needs no cooking, so you can make it in minutes. This recipe is a great for meal prep idea. Make a batch on Sunday and enjoy it for 3–4 days. It is a lighter option that still feels satisfying.

Health benefits are strong here. Cabbage and carrots give fiber, vitamins, and a low calorie base that can help with weight loss. The tahini adds healthy fats and a little protein. The salad is naturally gluten free and can be made diabetic-friendly by limiting the maple syrup. It is easy to turn into a high protein meal by adding lean protein. If you want a fresh summer side, try it next to a refreshing watermelon and mint salad for a bright, balanced plate.

HOW TO MAKE Carrot and Cabbage Salad with Sesame Dressing

This simple salad mixes raw vegetables with a creamy tahini dressing. The steps are quick and clear. You do not need fancy tools. Follow the steps below for a crunchy, healthy salad you can eat right away or chill for a few hours.

EQUIPMENT NEEDED

Large salad bowl
Small mixing bowl or jar for dressing
Grater or food processor for carrots
Knife and cutting board
Whisk or fork to mix dressing
Measuring spoons and cups

Ingredients You’ll Need :

3 cups white cabbage, shredded, 1 cup carrots, shredded (1 large carrot), 1/2 cup parsley, chopped, 1/3 cup sesame seeds, 3 tbsp tahini, 1 tsp dijon mustard, 2 cloves garlic, minced, 2 tbsp lemon juice, 1 tbsp maple syrup, 1/2 tsp salt, 2-3 tbsp water (to thin the dressing as needed)

STEP-BY-STEP INSTRUCTIONS :

Thinly slice the cabbage, grate the carrots, and chop the parsley. Place them in a large salad bowl and add sesame seeds. In a small bowl, whisk together the tahini, Dijon mustard, minced garlic, lemon juice, maple syrup, and salt. Add water gradually until you reach your desired dressing consistency. Pour the dressing over the cabbage and carrots. Toss well until all the ingredients are evenly coated. This salad can be enjoyed immediately or stored in the fridge for a few hours to allow the flavors to meld together. Serve it and enjoy.

HOW TO SERVE Carrot and Cabbage Salad with Sesame Dressing

Serve the salad chilled or at room temperature. For a balanced plate, use a portion size of about 1 to 1.5 cups per person as a side. If you eat it as a main, aim for 2 cups and add a protein. For weight loss or low calorie meals, keep the portion to 1 cup with lean protein on the side.

Healthy serving ideas:

Top with grilled chicken breast or canned tuna for a high protein meal.
Add a scoop of cooked quinoa for extra fiber and protein.
Serve alongside roasted fish and steamed greens for a heart healthy dinner.
Use as a crunchy topping for grain bowls or wraps.

Portion control tip: Spoon the salad into a bowl and pair it with a palm-sized portion of protein and a small serving of whole grain. This keeps the meal balanced and good for weight loss goals.

STORAGE & FREEZING : Carrot and Cabbage Salad with Sesame Dressing

Store this salad in an airtight container in the fridge for up to 3–4 days. Keep dressing separate if you want the vegetables extra crisp far longer; add the dressing just before serving. Do not freeze the salad. Freezing breaks down the crunchy texture and makes the greens soft and watery. If you must prep ahead for more than 3 days, store the dry mix (cabbage, carrot, parsley, sesame seeds) separately from the dressing.

Key storage tips:

Refrigerate within two hours of making.
Use a shallow airtight container for faster cooling.
Label with the date to track freshness.

SERVING SUGGESTIONS

This salad pairs well with both simple and bold mains. Try it with a light fish, baked tofu, or grilled chicken. For a balanced meal, serve the salad with a whole grain side like brown rice or bulgur. If you want a low carb or diabetic-friendly plate, skip grains and add extra protein like grilled salmon or chickpeas.

For a warm contrast, serve it next to a roasted protein such as the sweet and spicy chicken peach salad for a full, flavorful meal. This pairing offers protein, fiber, and bright flavors that support a balanced diet.

VARIATIONS

Healthier version:
Swap maple syrup for a small amount of stevia or omit it entirely to reduce sugar. Use extra lemon or a splash of apple cider vinegar for brightness. This change makes the dressing lower in sugar and keeps the salad diabetic-friendly.
High-protein or low-carb version:
Add shredded rotisserie chicken, canned tuna, or baked tofu to make a high protein meal. For a low carb option, add sliced avocado and replace the maple syrup with a sugar-free sweetener. You can also mix in hemp seeds or pumpkin seeds to raise protein and healthy fat content without carbs.
Air fryer or oven-baked version:
This salad is raw, but you can add air fryer or oven-baked elements. Try air fryer sesame tofu cubes: toss tofu with a little soy sauce and sesame seeds, then air fry at 400°F for 10–12 minutes until crisp. Add these hot cubes on top of the salad for texture and extra protein. For oven-roasted carrots, slice carrots into sticks, toss with a light oil and roast at 425°F for 15–20 minutes. Cool slightly and mix into the salad for a sweet, roasted twist.

FAQs

Q: Is this salad diabetic-friendly?
A: Yes. The salad is low in sugar and high in fiber. Reduce or skip the maple syrup to lower sugar even more. Use lean protein to make it a balanced diabetic-friendly meal.

Q: How long will the salad stay fresh in the fridge?
A: The salad lasts 3–4 days refrigerated in an airtight container. Store the dressing separately to keep the vegetables crisp. Do not freeze the finished salad.

Q: Can I make this salad low calorie?
A: Yes. Use less tahini or dilute with extra lemon juice and water to cut calories. Skip the maple syrup or use a small amount of a low calorie sweetener. Serve in controlled portions for a low calorie side.

Q: Is this salad gluten free?
A: The basic recipe is naturally gluten free. Watch any add-ins like soy sauce or store-bought toppings; use gluten free versions when needed.

Q: How can I make this salad higher in protein?
A: Add grilled chicken, canned tuna, shrimp, tofu, tempeh, or a scoop of cooked lentils. Seeds like hemp or pumpkin also boost protein.

Q: Will the sesame seeds make the salad oily?
A: No. Use the listed amount (1/3 cup) for light crunch and nutty flavor. The sesame seeds add texture without making the salad greasy.

MAKE-AHEAD TIPS FOR Carrot and Cabbage Salad with Sesame Dressing

Prep veggies in advance: Shred the cabbage and carrots and store them in a sealed container for up to 3 days. Keep parsley in a small bag with a paper towel to stay fresh.
Make dressing ahead: Whisk the tahini dressing and store it in a jar in the fridge for up to a week. If it thickens, add water and shake or whisk before using.
Pack smart for lunches: If you bring this to work, pack salad and dressing in separate containers or use a jar for the dressing and pour it over at mealtime. This is a great for meal prep strategy and keeps your salad crisp.
Batch cook protein: Prepare a batch of grilled chicken, baked tofu, or canned tuna portions. Add a ready protein to the salad for a quick high protein meal.

This Carrot and Cabbage Salad with Sesame Dressing is an easy, healthy choice you can make anytime. It is a lighter option that supports weight loss and fits into many diet plans. With small changes, you can make it a high protein meal, a low calorie side, or a diabetic-friendly plate. Try the simple swaps and add-ons listed here to keep the salad fresh, tasty, and ready to eat all week.

Carrot and Cabbage Salad with Sesame Dressing