Crunchy, tangy, and gut-healing—these homemade sauerkraut recipes go far beyond toppings. Learn exactly how to turn fermentation into real nourishment your body craves.
You’re craving something that’s crunchy, tangy, gut-healing, and doesn’t taste like another bland “health food.” That’s where homemade sauerkraut recipes come in. These are not just fermented side dishes—they’re microbiome-boosting, digestion-regulating, and immune-supporting meals you’ll actually look forward to.
Homemade Sauerkraut Recipes – Classic Homemade Sauerkraut
Sauerkraut is loaded with probiotics that rebalance your gut, which directly affects your mood, immune response, and energy levels. According to Dr. Uma Naidoo, nutritional psychiatrist at Harvard Medical School, “Your gut bacteria produce neurotransmitters like serotonin. Feeding them the right foods changes how you feel, both physically and emotionally.”
Before diving into the recipes, you need a solid, real sauerkraut base. Here’s how to ferment it properly.
Ingredients:
- 1 medium green cabbage
- 1 tablespoon sea salt
Optional: 1 tsp caraway seeds for classic German flavor
Instructions:
- Remove outer cabbage leaves and set aside.
- Slice cabbage thinly. Place in a large bowl.
- Add salt and massage cabbage for 10 minutes until it releases liquid.
- Pack into a clean mason jar, pressing firmly so brine rises above the cabbage.
- Place one outer leaf on top to keep shreds submerged.
- Cover loosely. Let ferment at room temperature for 7–14 days.
Pro tip: Taste after day 5. Once it’s tangy enough, move it to the fridge.
Homemade Sauerkraut Recipes – Salads
1. Gut-Healing Sauerkraut Avocado Salad
Perfect for lunch or a midday energy reset.
Ingredients:
- 1/2 cup homemade sauerkraut
- 1 ripe avocado, cubed
- 1/2 cup shredded carrot
- 1/4 cup chopped cucumber
- Juice of 1/2 lemon
- 1 tbsp olive oil
- Fresh black pepper to taste
Instructions:
- Combine sauerkraut, avocado, carrot, and cucumber in a bowl.
- Drizzle with lemon juice and olive oil.
- Mix gently and season with pepper.
Why it works: The fat in avocado improves absorption of fat-soluble vitamins from fermented cabbage. Carrots add beta-carotene, supporting gut lining repair.
2. Rainbow Sauerkraut Detox Slaw
This crunchy, colorful salad doubles as a detox.
Ingredients:
- 1/2 cup homemade sauerkraut
- 1 cup shredded red cabbage
- 1/2 cup shredded carrots
- 1/4 cup chopped green onions
- 2 tbsp apple cider vinegar
- 1 tbsp olive oil
- 1 tsp grated fresh ginger
- Pinch of sea salt
Instructions:
- Combine all vegetables in a large bowl.
- Whisk vinegar, oil, ginger, and salt.
- Pour over slaw and mix well. Chill before serving.
Why it works: Raw cabbage and carrots add insoluble fiber to feed your microbiome. Ginger reduces inflammation and aids in protein digestion.
3. Spicy Kimchi-Sauerkraut Fusion Bowl
If you like bold, spicy flavors—this one’s for you.
Ingredients:
- 1/2 cup homemade sauerkraut
- 1/4 cup chopped kimchi
- 1/2 cup cooked quinoa or brown rice
- 1/2 cup chopped spinach
- 1 boiled egg or grilled tofu
- 1 tsp sesame oil
- 1 tsp tamari or coconut aminos
- 1/2 tsp chili flakes
Instructions:
- Layer grain, spinach, and protein in a bowl.
- Top with sauerkraut and kimchi.
- Drizzle with sesame oil and tamari.
- Sprinkle with chili flakes. Mix before eating.
Why it works: You’re combining two fermented powerhouses here. Quinoa and spinach bring magnesium and fiber, while sesame oil adds healthy fats.
Homemade Sauerkraut Recipes – Soups
4. Healing Sauerkraut & Bone Broth Soup
This is a warming, gut-healing remedy after travel, illness, or stress.
Ingredients:
- 1 cup homemade sauerkraut
- 3 cups chicken or beef bone broth
- 1/2 cup diced carrots
- 1/2 cup chopped celery
- 1 clove garlic, minced
- 1/2 tsp caraway seeds
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- In a pot, heat oil and sauté garlic, carrots, and celery.
- Add broth and bring to a boil.
- Simmer 10 minutes.
- Turn off heat. Stir in sauerkraut.
- Let sit for 5 minutes before serving.
Why it works: Heat kills probiotic bacteria, so add sauerkraut off heat to retain benefits. Bone broth soothes and seals the gut lining.
5. Eastern European Sauerkraut Potato Soup
Comfort food that delivers on nostalgia and nutrition.
Ingredients:
- 1 cup homemade sauerkraut (rinsed and drained slightly)
- 2 medium potatoes, diced
- 1 small onion, chopped
- 2 cloves garlic, minced
- 3 cups vegetable broth
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- Fresh dill (for garnish)
Instructions:
- Sauté onion and garlic in olive oil.
- Add potatoes, paprika, and thyme.
- Pour in broth. Simmer 15–20 minutes.
- Add sauerkraut. Simmer 5 more minutes.
- Garnish with fresh dill.
Why it works: Potatoes feed your gut with resistant starch, especially when cooled and reheated. Paprika and thyme bring antioxidants that support cellular repair.
6. Spicy Sauerkraut & Lentil Soup
Plant-based protein and probiotics in one bowl.
Ingredients:
- 1 cup homemade sauerkraut
- 1/2 cup green or brown lentils (rinsed)
- 1 carrot, diced
- 1 celery stalk, chopped
- 1/2 onion, chopped
- 2 cloves garlic
- 4 cups water or broth
- 1 tsp cumin
- 1/2 tsp turmeric
- Pinch chili flakes
Instructions:
- Sauté onion, garlic, carrot, and celery in olive oil.
- Add lentils, spices, and broth.
- Simmer 25 minutes until lentils soften.
- Stir in sauerkraut and let sit for 5 minutes before serving.
Why it works: Lentils feed your gut flora. Cumin and turmeric reduce gas and soothe inflammation.
Fermented food isn’t a fad. It’s how your ancestors nourished their gut and preserved their vitality—without needing supplements or detoxes.
The right homemade sauerkraut recipes do more than add crunch. They rebuild your microbiome, reduce bloat, improve nutrient absorption, and elevate your mood.
Make your jar. Add it to salads. Stir it gently into soups. Pair it with plants and protein. And let it shift the way your body feels—from the gut out.
Because healing starts in your gut—and sauerkraut knows exactly where to begin.
