Healthy Sauerkraut Recipes

Alpa Momaya

March 4, 2022


1.Homemade Sauerkraut

Prep Time 15 minutes
Course Side Dish
Servings 8 People


  • 1 Medium sized Cabbage
  • 1 1/2 tbsp Kosher salt
  • 1 tbsp Caraway seeds(optional for flavour)


  • Cut eight wedge out of the cabbage and thinly slice it crosswise.
  • Put the thinly sliced cabbage in a bowl and add salt.
  • Rub the salt in the cabbage for 5-10 mins and add caraway seeds.
  • Put all the mixture into a clean jar, cover the jar with a cloth, and fix it with a rubber band.
  • Keep the jar in a cool and dry place away from sunlight.
  • Check it every 24 hours and press it downwards. Put a small mason jar to weigh it down.
  • Add 1 cup of water with one teaspoon salt (if needed) afterwards.
  • Leave it for 3 to 10 days at 65 degrees F to 75 degrees F.
  • After three days, you can check if the sauerkraut is according to your taste. If not, ferment it for more days.
Keyword Sauerkraut
Sauerkraut Salad

2.Low Carb Sauerkraut Salad

Prep Time 49 minutes
Course Salad
Servings 3 People


  • 2 piece Chicken breast
  • 3/4 kg Sauerkraut
  • 1 tbsp Greek yoghurt
  • 1 Medium sized Onion
  • 1 tbsp Coconut oil
  • As per taste Salt and pepper


  • Take a pan and heat it. Add 1 tbsp oil.
  • Cut onions into small pieces and put in the hot oil.
  • Once the onion is golden brown, add the chicken pieces and cook for 10 mins.
  • Add sauerkraut into the pan once the chicken is half done and simmer for 20-25 mins.
  • Once the chicken and sauerkraut turn soft and cooked, turn the flame off and mix a tbsp of Greek yoghurt.
  • Serve hot.
Keyword Sauerkraut Salad
Sauerkraut Casserole with Chicken

3.Sauerkraut Casserole with Chicken

Prep Time 2 hours 40 minutes
Course Soup
Servings 4


  • 3 Chicken drumsticks
  • 1/2 Medium sized Onion
  • 4-5 Cloves Garlic
  • 1 tsp Caraway Seeds
  • 2 pieces Bay leaf
  • 1/2 cup Carrot
  • 2 medium-sized Potatoes
  • 1/2 cup Mushroom
  • 1/3 cup Prunes
  • As per taste Salt & Pepper


  • Take a pan, put 1 tbsp oil, and heat it in the oven preheated for 170 C. Add garlic, onion, bay leaves, and caraway seeds and cook for 3 minutes.
  • Take the onion mixture out and fry chicken drumsticks from all the sides for 3 mins.
  • Add all the remaining vegetables, prunes, and sauerkraut into the pot, stir well, and cook for 3 minutes.
  • Cover the pot and bake for 2.5 hours. Stir in between the cooking
  • Take the pot out, take out the mixture on a plate and separate the meat from the bone.
  • Put it back in the pot, stir well and serve.
Keyword chicken, Sauerkraut
Apple sauerkraut

4.Apple sauerkraut stuffing

Prep Time 1 hour 30 minutes
Course Salad
Servings 10 People


  • 10 cups Cubed seeded rye bread
  • 2 tbsp Extra virgin olive oil
  • 2 cups Chopped onions
  • 2 cups Chopped apples
  • 2 cloves Minced Garlic
  • 1/2 cup Chopped parsley
  • 3 tbsp Unsalted butter
  • 2-3 cups Low sodium broth
  • 1/2 cup Shredded cheese
  • 1/2 cup Sauerkraut
  • 1/2 tsp Dry pepper


  • Spread bread over a rimmed baking sheet in a preheated oven 275 degrees F for about 30 mins. Take it out in a dish.
  • Heat the oven to 350 degrees. Then heat a large skillet on medium-high heat, add oil, and heat it.
  • After that, add onions and apples and cook for 3-5 mins.
  • Lower the heat and cook for 3-5 mins more, add garlic and parsley and cook for a bit.
  • Take the mixture out and spread it on the bread. Then add melted butter to it.
  • Add the remaining ingredients, sauerkraut, broth, pepper, and cheese, and mix well.
  • Coat a baking dish with cooking spray and transfer the mixture into it.
  • Cover it with a foil ( spray one side of the foil).
  • Bake for 30 minutes, remove the foil and cook again for 20 minutes.
  • Serve hot.
Keyword Apple, Sauerkraut

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

Related Articles


Add Your Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us