Healthy Sauerkraut Recipes to Boost Your Gut Health

Sauerkraut is a tasty and versatile ingredient that can add a healthy twist to your meals. Packed with beneficial bacteria, this fermented cabbage is known to boost gut health, improve digestion, and support the immune system. Plus, it’s low in calories, high in fiber, and loaded with vitamins and minerals. In this article, we’ll share some of the best sauerkraut recipes that are not only delicious but also healthy and easy to make. Whether you’re looking for a side dish, a salad, or a main course, you’ll find plenty of options to choose from that are perfect for any occasion and dietary preference.

What is Sauerkraut?

Sauerkraut is a traditional food made by fermenting thinly chopped cabbage with salt. The lactic acid bacteria present in the cabbage convert the natural sugars into lactic acid through a process called lacto-fermentation, resulting in a tangy, sour flavor. It has been enjoyed for centuries, particularly in Central and Eastern Europe, where it originated.

The History of Sauerkraut

Sauerkraut has a long history, dating back over 2,000 years to China, where it is believed to have been created. It was later introduced to Europe by the Mongolians, and has been a staple in German, Polish, and Russian cuisines for centuries. During the Age of Exploration, it was used by sailors to prevent scurvy due to its high vitamin C content. In America, it became popular during World War I and II, when it was used as a cheap and easy way to feed soldiers. Today, sauerkraut continues to be popular around the world for its unique flavor and health benefits.

The Health Benefits of Sauerkraut

Sauerkraut is not only tasty, but also has numerous health benefits. First and foremost, it is a great source of probiotics – healthy bacteria that contribute to a healthy gut microbiome. These probiotics are essential for proper digestion, immune function, and overall health. Sauerkraut is also high in fiber, which promotes regular bowel movements and supports gut health. Additionally, it contains vitamins C and K, as well as minerals like calcium, potassium, and phosphorus. These nutrients contribute to a healthy immune system, strong bones, and proper nerve and muscle function. Lastly, sauerkraut is low in calories and fat, making it a great addition to any healthy diet.

How to Incorporate Sauerkraut into Your Diet

  • As a side dish: Sauerkraut can be served as a side dish to meat, fish, or vegetarian meals. It pairs well with sausages, pork chops, and roasted vegetables.
  • In a sandwich: Add sauerkraut to your favorite sandwich for an extra tangy kick. It goes particularly well with pastrami, corned beef, and turkey.
  • In a salad: Add sauerkraut to your favorite salad for some extra crunch and tanginess. It pairs well with spinach, arugula, and shredded carrots.
  • In a wrap: Wrap sauerkraut, avocado, and cooked chicken in a tortilla for a quick and easy lunch or dinner.

Health Benefits of Sauerkraut

Sauerkraut, a traditional German dish made from fermented cabbage, has been found to have numerous health benefits due to its nutritional content. It is packed with probiotics, fiber, and vitamins that can improve digestion, boost the immune system, and protect against chronic disease.


Sauerkraut is a rich source of probiotics, beneficial bacteria that reside in the gut and are essential for maintaining optimal digestive health. These bacteria help break down food, absorb nutrients, and keep harmful microorganisms in check. Consuming probiotics can also alleviate symptoms of digestive disorders such as irritable bowel syndrome, constipation, and diarrhea.

Sauerkraut is also a potent source of lactic acid bacteria (LAB), which has been found to enhance the immune system. A study published in the Journal of Agricultural and Food Chemistry found that daily consumption of LAB-rich sauerkraut can increase the body’s defenses against harmful pathogens and reduce the risk of infection.


Sauerkraut contains fiber, an essential nutrient that plays a crucial role in maintaining digestive health. Dietary fiber helps regulate bowel movements, prevents constipation, and reduces the risk of colon cancer. Consuming fiber-rich foods like sauerkraut can also promote satiety and aid in weight loss.


Sauerkraut is also rich in vitamins C and K, which have been found to have numerous health benefits. Vitamin C is an antioxidant that helps protect the body from free radicals, which can cause cell damage and lead to chronic disease. Vitamin K, on the other hand, plays a crucial role in blood clotting and bone health.

Consuming sauerkraut can help people meet their daily recommended intake of these essential vitamins and promote overall health and wellness.

How to Make Sauerkraut at Home

Sauerkraut is a popular fermented food and a staple in many countries. It is full of probiotics and vitamins, making it a healthy addition to any diet. Making your own sauerkraut at home is easy and affordable, and only requires a few simple ingredients and tools to get started.

Gather Your Ingredients

The first thing you will need to do to make sauerkraut at home is to gather all the necessary ingredients. You will need:

  • 1 head of cabbage
  • 1 tablespoon of sea salt

You can also add other vegetables or spices to the mix to create your own unique flavor. Some popular additions include carrots, ginger, or caraway seeds.

Prepare the Cabbage

Cut the cabbage into thin slices and put it in a large mixing bowl. Add the sea salt and start massaging the cabbage. This will release its juices and help break down the cabbage. Keep massaging the cabbage until it has softened and released a significant amount of water.

Pack the Cabbage

Once the cabbage has been properly massaged, it’s time to pack it into a clean jar. Use a wooden spoon or your hands to pack the cabbage tightly into the jar. Make sure that the cabbage is completely submerged in its own liquid to prevent mold from forming. If there is not enough liquid to cover the cabbage, add a little bit of filtered water until it is completely covered.

Tip: Make sure to leave at least an inch of space between the top of the cabbage and the lid of the jar. This will allow the sauerkraut to expand as it ferments.

Ferment the Sauerkraut

Once you have packed the cabbage into the jar, it’s time to let it ferment. There are different ways to do this, but the easiest is to simply leave the jar on your kitchen counter for about 1 to 2 weeks. Make sure to check on the sauerkraut every few days to ensure that it is still submerged in its own liquid. If needed, add a little bit of filtered water to keep it covered.

After about a week, start tasting the sauerkraut every day until it reaches the desired level of tanginess. Once you are happy with the taste, move the jar to the fridge to slow down the fermentation process.

Ingredients Amount
Cabbage 1 head
Sea salt 1 tablespoon

In conclusion, making sauerkraut at home is an easy and affordable way to add a healthy and flavorful food to your diet. With just a few simple ingredients and tools, you can create your own unique blend of sauerkraut and enjoy the many health benefits that come with it.

Healthy Sauerkraut Recipe Ideas

When thinking of fermented foods, sauerkraut instantly comes to mind. Not only is it a tasty addition to meals, but it also has numerous health benefits. Known for its high content of beneficial probiotics, sauerkraut can help boost the immune system, improve digestion, and provide a rich source of vitamins and minerals. Here are some healthy sauerkraut recipe ideas to help you incorporate this fermented food into your diet.

Classic Sauerkraut

The simplest way to enjoy sauerkraut is as a classic side dish. All you need is shredded cabbage, salt, and water. Mix the cabbage with salt and pack it tightly into a jar or crock. Cover it with water and use a weight to keep the cabbage submerged. Let it ferment for at least a week and enjoy as a tangy and crunchy side dish.

Kimchi Fried Rice

If you’re looking to spice things up, try making kimchi fried rice. This dish is made by frying cooked rice with chopped kimchi, vegetables, and protein of your choice. The result is a flavorful, nutrient-packed meal that’s perfect for breakfast, lunch, or dinner.

  • Cooked rice
  • Chopped kimchi
  • Chopped vegetables (bell pepper, carrot, onion, garlic)
  • Protein of your choice (tofu, chicken, shrimp)
  • Soy sauce or tamari
  • Sesame oil
  • Green onions, sliced (optional)

Sauerkraut Salad

Sauerkraut can also be used as a base for a delicious and healthy salad. Mix it with chopped vegetables, such as cucumbers, tomatoes, and bell peppers, and toss with a simple dressing of olive oil, vinegar, and your favorite herbs and spices. You can also add nuts, seeds, or grains for a more filling meal.

  • Shredded sauerkraut
  • Chopped vegetables (cucumber, tomato, bell pepper)
  • Chopped herbs (parsley, basil, dill)
  • Olive oil
  • Vinegar (apple cider or white wine)
  • Salt and pepper
  • Pumpkin seeds or sunflower seeds (optional)

Sauerkraut Soup

Another tasty way to enjoy sauerkraut is in a hearty, comforting soup. This recipe combines sauerkraut with potatoes, carrots, and sour cream for a creamy and filling meal.

  • Shredded sauerkraut
  • Potatoes, chopped
  • Carrots, chopped
  • Onion, chopped
  • Garlic, minced
  • Chicken or vegetable broth
  • Sour cream
  • Parsley, chopped (optional)

In conclusion, sauerkraut is a versatile and nutritious food that can be enjoyed in many different ways. Whether you prefer it as a simple side dish or in a more complex recipe, sauerkraut can provide numerous health benefits and add flavor and texture to any meal.

How to Store and Serve Sauerkraut

Properly storing and serving your sauerkraut can help to preserve its flavor and probiotic content, and make it more enjoyable to eat. Below are some tips on how to store and serve sauerkraut:

1. Store in an Airtight Container

Sauerkraut is a fermented food that is high in probiotics, which are beneficial bacteria that can aid in digestion and boost the immune system. To preserve the probiotic content of sauerkraut and prevent spoilage, it should be stored in an airtight container in the refrigerator. Glass jars with airtight lids or specially designed fermentation crocks are good options for storing sauerkraut.

2. Keep in a Cool Place

Sauerkraut should be kept in a cool place, preferably in the refrigerator, to slow down the fermentation process and prevent spoilage. If sauerkraut is kept at room temperature for too long, it can become sour and lose its flavor. Keep the sauerkraut away from heat sources, such as stoves and ovens, and direct sunlight.

3. Serve Cold

Sauerkraut is traditionally served cold as a side dish or condiment. It can be added to sandwiches, salads, burgers, hot dogs, and other dishes. To serve sauerkraut, simply remove it from the refrigerator and let it come to room temperature for a few minutes. You can also heat it up in a pan over low heat if desired, but this can cause the probiotics to die.

4. Mix with Other Ingredients

Sauerkraut can be mixed with other ingredients to create a variety of tasty and healthy dishes. You can mix it with apples, onions, carrots, and other vegetables to make a healthy coleslaw. You can also add sauerkraut to soups, stews, casseroles, and pizzas for added flavor and nutrition.

5. Experiment with Different Flavors

Sauerkraut comes in many different flavors and varieties, including spicy, sweet, and tangy. You can experiment with different flavors and find the ones that you like best. Some people prefer sweeter sauerkraut with apples and cinnamon, while others like a spicy sauerkraut with jalapeno peppers and garlic. You can also add herbs and spices, such as dill, caraway seeds, and mustard seeds, to create your own custom flavors.

Frequently Asked Questions about Healthy Sauerkraut Recipes

If you’re looking for a healthy dish that’s full of probiotics and flavor, sauerkraut may be just what you need. But before you dive into making or eating this fermented cabbage, you may have some questions. Here are the answers to some commonly asked questions about sauerkraut recipes that are healthy.

How can I tell if sauerkraut has gone bad?

When sauerkraut goes bad, it may have a strong unpleasant smell and it may start to turn brown or slimy. If you see these signs, it’s best to discard it.

Can I adjust the salt content in sauerkraut?

While salt is an important part of the fermentation process, you can adjust the amount of salt you use to suit your taste. However, you should be careful not to use too little salt as it can allow harmful bacteria to grow instead of the beneficial ones.

Can I make sauerkraut without a starter culture?

Yes, you can make sauerkraut without a starter culture by simply using salt, cabbage, and water. The natural bacteria on the cabbage will start the fermentation process.

How do I prevent mold from growing on my sauerkraut?

One way to prevent mold is to make sure your cabbage is fully submerged in the brine during the fermentation process. You can also use a weight to keep it down.

Can I eat sauerkraut if I have a sensitive stomach?

Sauerkraut may actually be beneficial for people with sensitive stomachs as it contains probiotics that can aid in digestion. However, it’s best to start with small amounts and see how your body reacts before consuming large quantities.

What are some ways to use sauerkraut besides just eating it as a side dish?

  • Add it to a sandwich or wrap for extra flavor and a boost of probiotics.
  • Use it as a topping for pizza or in a quesadilla.
  • Make a sauerkraut soup or stew.
  • Use it as a topping for baked potatoes or roasted veggies.

Healthy Sauerkraut Recipes to Spice Up Your Meals

Thanks for reading this article about sauerkraut recipes that are not only tasty but also healthy. Incorporating sauerkraut into your meals offers numerous health benefits that you cannot afford to miss. Now that you have some amazing recipes, try them out and make your meals more exciting. Remember, healthy eating is key to a long and fulfilling life. Keep checking back for more great articles on healthy food!

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