Red Cabbage on Keto: Delicious and Nutritious Recipes

Red cabbage can be a delicious and nutritious addition to a ketogenic diet. While it contains more carbs than some other vegetables, its high vitamin, mineral, and antioxidant content makes it a worthwhile inclusion when consumed mindfully. This article explores various ways to prepare red cabbage in a keto-friendly manner, offering flavorful and satisfying options for any meal.

Why Red Cabbage Fits (With Caveats) Into a Keto Lifestyle

One cup of shredded raw red cabbage contains approximately 5 grams of net carbs (7 grams of total carbohydrates minus 1.9 grams of fiber). While this is higher than some vegetables, it can still be incorporated into a ketogenic diet if you're mindful of your daily carb intake. Red cabbage offers significant nutritional benefits, making it a "high-value" carb source.

Nutritional Powerhouse

Red cabbage is packed with essential nutrients:

• A single cup of raw, chopped red cabbage provides 19% of the Recommended Daily Intake (RDI) of vitamin A.
• It boasts 84% of the RDI for vitamin C.
• It delivers 10% of the RDI for vitamin B-6.
• It contains trace amounts of other essential minerals.

Beyond vitamins and minerals, red cabbage is a source of fiber, antioxidant polyphenols, and beneficial sulfur compounds. Its antioxidant properties help neutralize free radicals, protecting cells from damage. Studies have shown that red cabbage has a higher concentration of total antioxidants, healthy phenolic compounds, and flavonoids compared to other cabbage varieties. Furthermore, the sulfur-containing compound sulforaphane found in red cabbage has demonstrated anti-cancer effects.

Keto Red Cabbage Recipes

Here are some delicious and easy-to-make keto red cabbage recipes:

Read also: Delicious Keto Corned Beef and Cabbage

1. Braised Red Cabbage with Apple Cider Vinegar

Braised red cabbage is a simple, healthy, and affordable way to feed a crowd. This recipe is mild with a hint of sweetness and a touch of tang from vinegar. It's also gluten-free, Paleo, vegan, and Whole30 compliant.

Ingredients:

• 1 medium red onion, halved and sliced (60g)
• 2 tbsp ghee or duck fat (30ml)
• ½ small head red cabbage, shredded (500g)
• ¼ cup apple cider vinegar (60ml)
• 2 tbsp water (30ml)
• Optional: 2 tsp Erythritol or Swerve or 2-4 drops liquid stevia
• Sea salt and black pepper, to taste

Instructions:

1. Heat a large pot over medium heat and add the ghee. Once melted, add the onion and sauté for 3-4 minutes, or until softened.
2. Roughly chop the cabbage into slices.
3. Add all of the remaining ingredients to the pot and stir until the cabbage is shiny.
4. Reduce heat to the lowest setting, cover with a lid, and cook for 50-60 minutes, stirring occasionally, until the cabbage is tender.
5. Store in a sealed container in the fridge for up to 5 days.

Optional additions:

• Add 1 cored and sliced Granny Smith apple.
• Peel 1 orange, slice, and add with the veggies.
• Add 1/3 cup dried cranberries or cherries.
• Substitute apple cider vinegar for balsamic vinegar.

2. Crispy Roasted Red Cabbage Wedges with Za'atar

Roasting vegetables brings out their natural sweetness. This simple recipe uses only three ingredients: red cabbage, olive oil, and za'atar seasoning.

Ingredients:

• Red cabbage, cut into wedges
• Olive oil
• Za'atar seasoning (sumac, salt, sesame seeds, coriander, and hyssop)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Drizzle cabbage wedges liberally with olive oil.
3. Sprinkle generously with za'atar seasoning.
4. Roast for 20 minutes, then lightly shake the pan.
5. Continue roasting for another 25 minutes, or until cabbage is crispy.

3. Keto Cabbage Salad

This salad uses green and purple cabbage, cucumbers, and radishes for a refreshing and low-carb side dish.

Ingredients:

• Green cabbage, finely shaved
• Purple cabbage, finely shaved
• Cucumbers, sliced
• Radishes, sliced
• Low carb sweetener to taste
• Keto-friendly dressing

Instructions:

1. Slice the cucumbers and radishes.
2. Combine all ingredients for the dressing in a small bowl and whisk to combine.
3. In a large bowl, combine the cabbage, cucumbers, and radishes.
4. Add the dressing and toss to combine.
5. Serve immediately or store in the fridge for up to 2 days.

4. Low-Carb Sweet and Sour Red Cabbage

This recipe offers a delightful balance of sweetness and tartness, making it a wonderful side dish.

Ingredients:

• 2 tablespoons butter (or avocado oil for dairy-free)
• 1 pound red cabbage (about ½ head), thinly sliced
• 3 tablespoons allulose (or other keto-friendly sweetener)
• 1 whole star anise
• 3 tablespoons red wine vinegar
• Sea salt (optional)
• Black pepper, freshly ground

Instructions:

1. Preheat a stainless steel pan over medium heat. Add butter.
2. When butter has melted, add cabbage. Cook, stirring frequently, until slightly softened, about 5 minutes.
3. Stir in the allulose and the star anise. Add the red wine vinegar.
4. Bring to a simmer, then turn heat to low. Cook until cabbage is tender, stirring frequently, about 25-30 minutes.
5. Remove from heat. Taste and adjust seasoning with salt and pepper if desired.

5. Red Cabbage Slaw with Keto Ginger Dressing

This slaw combines fresh ingredients with a homemade creamy ginger dressing.

Read also: Low-Carb Cabbage Roll Casserole

Ingredients:

• Red cabbage, chopped
• Cilantro, chopped
• Peanuts, chopped
• Green onions, chopped

Keto Ginger Dressing:

• ½ cup keto mayonnaise
• ¼ cup sour cream
• 2 tablespoons apple cider vinegar
• 2 tablespoons fresh grated ginger
• 2 tablespoons rice vinegar
• 2 tablespoons tahini
• 2 tablespoons tamari
• 2 minced garlic cloves
• 2 teaspoons keto granulated sugar
• ½ teaspoon salt
• ¼ teaspoon pepper

Instructions:

1. In a large mixing bowl, add cabbage, cilantro, peanuts, and green onions. Stir to combine ingredients. Set aside.
2. Add all dressing ingredients to a blender and blend until smooth (or whisk together in a bowl).
3. Add dressing to red cabbage mixture. Toss to combine.
4. Serve immediately or refrigerate for a few hours to allow flavors to meld.

6. Sautéed Red Cabbage with Sweet Vinegar Seasoning

This simple recipe is quick, easy, and delicious, resulting in a warm cabbage salad with vinaigrette dressing.

Ingredients:

• Red cabbage, sliced
• Olive oil
• Apple cider vinegar (or red wine vinegar, or balsamic vinegar)
• Stevia or other keto-friendly sweetener to taste
• Salt and pepper to taste
• Ground mustard seed

Instructions:

1. Slice the red cabbage.
2. Heat the oil in a large skillet over medium heat.
3. Add the cabbage and sauté, stirring occasionally, for about 5 minutes, until it begins to wilt.
4. Add the vinegar, sweetener, and spices.
5. Keep stirring and cooking for another 10 minutes, or until the cabbage is tender.

7. Fried Cabbage with Bacon

This keto-friendly side dish is a perfect pairing for grilled chicken and steak.

Ingredients:

• Bacon
• Butter
• Onions, sliced
• Garlic, minced
• Carrots, sliced
• Cabbage, chopped
• Parmesan cheese

Instructions:

1. Heat a cast iron pan over medium heat, add bacon and cook for 3-4 minutes, stirring occasionally, until bacon is cooked. Put bacon to the side.
2. Raise heat to medium high, add in butter, onions, and garlic. Saute for 1 minute, then add incarrots and cabbage, lower heat if necessary. Cook mixture for 3-4 minutes, stirring often untilcabbage and carrots become more tender.

Choosing the Right Tools

Using the right tools can make cooking easier. A good stainless steel pan is essential, especially for recipes with acidic ingredients like vinegar or lemon juice. Stainless steel doesn't react with acids like cast iron might. Look for a pan with a thick bottom for even heating and a comfortable, heat-resistant handle.

Serving Suggestions

Red cabbage pairs well with a variety of meats, including:

• Pork
• Duck
• Chicken
• Turkey
• Steak
• Corned beef (especially with corned beef casserole)

Other Ways to Enjoy Red Cabbage

• Fermenting: Red cabbage can be fermented for improved gut health, resulting in a flavorful, pickled cabbage.
• Adding Onions: Sautéed red cabbage tastes great with sliced red onions.
• Adding Other Vegetables: Zucchini, onions, or shredded carrots can be added to sautéed red cabbage for extra nutrients and flavor.

Read also: Easy Cabbage Soup Recipe

tags: #red #cabbage #keto