March 1, 2024
Learn how to eat sauerkraut with this beginner's guide, delicious recipes, health benefits, and creative ways to incorporate it into every meal of the day.


Sauerkraut is a type of fermented cabbage that has been enjoyed for centuries due to its delicious tangy flavor and numerous health benefits. Despite its popularity, many people are unsure of how to eat sauerkraut and may not know how to incorporate it into their diets. This article will serve as a guide for those who are curious about this probiotic powerhouse.

Beginner’s Guide to Eating Sauerkraut

First things first, let’s talk about what sauerkraut is. Sauerkraut is made by fermenting cabbage with lactic acid bacteria, which gives it its distinctive tangy flavor. This lacto-fermentation process not only enhances the flavor of the cabbage but also provides numerous health benefits.

One of the main benefits of consuming sauerkraut is that it is a great source of probiotics. These healthy bacteria promote gut health and can improve digestion. Sauerkraut is also high in vitamin C, which can boost your immune system and protect against disease.

So, how do you eat sauerkraut? There are many ways to incorporate this healthy food into your meals. One easy way is to use it as a condiment, adding it to sandwiches or wraps. You can also mix sauerkraut into salads or use it as a topping for grilled chicken or fish. Some people even enjoy eating sauerkraut straight out of the jar!

When it comes to dos and don’ts of eating sauerkraut, there are a few things to keep in mind. If you are new to eating fermented foods, start with small amounts and gradually increase your intake. It’s also important to choose high-quality sauerkraut that is made with fresh ingredients and no preservatives. Lastly, be aware that sauerkraut can have a strong, pungent smell, so it may not be the best option if you are dining in a public space.

5 Delicious Sauerkraut Recipes That You Need to Try Right Now

If you’re still unsure of how to incorporate sauerkraut into your meals, here are five delicious recipes to get you started.

Recipe 1: Classic Sauerkraut Salad

This simple salad is a great way to enjoy the tangy flavor of sauerkraut. To make it, mix together sauerkraut, chopped apple, celery, and carrot in a bowl. Drizzle with olive oil and apple cider vinegar, and season with salt and pepper to taste.

Recipe 2: Sauerkraut Soup with Smoked Sausage

This hearty soup is perfect for a cold winter day. Start by sautéing chopped onion and garlic in a large pot. Add sliced smoked sausage, chicken or vegetable broth, and sauerkraut. Simmer until the sausage is cooked through and the sauerkraut is tender. Serve hot with a dollop of sour cream.

Recipe 3: Sauerkraut and Pork Casserole

This savory casserole is a crowd-pleaser. Begin by browning pork chops in a large skillet. Layer sauerkraut on top of the chops and then sprinkle with caraway seeds. Top with sliced apples and bake in the oven until the pork is cooked through and the sauerkraut is crispy on top.

Recipe 4: Sauerkraut and Mushroom Pierogi

Pierogi are a classic Polish dumpling that can be filled with a variety of savory or sweet ingredients. To make this sauerkraut and mushroom filling, sauté mushrooms, onions, and garlic in butter. Add sauerkraut and season with salt and pepper. Stuff the filling into pierogi dough and boil until cooked through. Serve with sour cream.

Recipe 5: Sauerkraut and Apple Salad with Mustard Dressing

This bright and fresh salad is perfect for a summer barbecue. Toss together sauerkraut, sliced apple, chopped walnuts, and dried cranberries in a large bowl. Whisk up a dressing made of Dijon mustard, honey, apple cider vinegar, and olive oil. Drizzle the dressing over the salad and toss to combine.

The Many Health Benefits of Sauerkraut and How to Enjoy it Daily

In addition to the recipes above, sauerkraut can be enjoyed daily as a healthy snack or side dish. One of the many benefits of consuming sauerkraut regularly is that it promotes gut health by supporting the growth of healthy bacteria in the gut. This can lead to improved digestion, reduced inflammation, and better overall health.

If you’re looking for ways to incorporate sauerkraut into your daily diet, try adding it to your favorite sandwiches, wraps, or salads. You can also mix sauerkraut into omelets or use it as a topping for avocado toast. Another easy way to enjoy sauerkraut is to simply eat a spoonful on its own as a snack.

When it comes to buying sauerkraut, be sure to choose high-quality brands that are made with fresh ingredients. Look for sauerkraut that is sold in the refrigerated section of the grocery store, as this indicates that it is live and active. Avoid sauerkraut that is canned or sold at room temperature, as these are often pasteurized and may not contain live probiotics.

Sauerkraut for Breakfast? Ways to Include this Probiotic Powerhouse in Your Morning Meal

While sauerkraut may not be the first food that comes to mind when you think of breakfast, it can actually be a delicious and healthy addition to your morning meal. Adding sauerkraut to your breakfast can help improve digestion and provide a healthy dose of probiotics to start your day off right.

Recipe 1: Sauerkraut and Ham Omelet

To make this omelet, whisk together eggs and milk in a bowl. Sauté chopped ham and onion in a pan, and then pour the egg mixture on top. Once the eggs are cooked through, add a spoonful of sauerkraut to the center of the omelet and fold it over. Top with shredded cheese and serve hot.

Recipe 2: Sauerkraut and Cheese Breakfast Burrito

This filling breakfast burrito is easy to make and satisfying. Start by scrambling eggs in a pan and then adding sauerkraut and shredded cheese. Wrap the filling in a tortilla and serve hot with salsa and avocado slices.

In addition to these recipes, there are many other ways to incorporate sauerkraut into your breakfast routine. You can add it to your favorite smoothie bowl, sprinkle it on top of oatmeal or yogurt, or mix it into a breakfast sandwich.

From Hot Dogs to Salad Toppings: Creative Ways to Eat Sauerkraut for Every Meal of the Day

In addition to the recipes above, there are many creative ways to use sauerkraut in your meals. Here are a few ideas:

*Top your favorite pizza with sauerkraut

*Make sauerkraut nachos by layering tortilla chips, shredded cheese, and sauerkraut

*Add sauerkraut to your hot dog or sausage

*Mix sauerkraut into your mac and cheese or cheesy pasta dish

*Use sauerkraut as a topping for baked potatoes or sweet potatoes

*Add sauerkraut to your burger or sandwich

Recipe 1: Sauerkraut-stuffed Grilled Cheese Sandwich

This indulgent sandwich is perfect for a cozy night in. To make it, grill one side of two slices of bread. Layer the ungrilled sides of the bread with cheese and a spoonful of sauerkraut. Grill the sandwich until the cheese is melted and the bread is golden brown.

Recipe 2: Mexi-kraut: Sauerkraut as a Taco Topping

Add a tangy twist to your tacos by using sauerkraut instead of traditional toppings like salsa or guacamole. Mix shredded sauerkraut with chopped jalapeño and onion, and then spoon it on top of your favorite tacos.

Recipe 3: Sauerkraut-stuffed Baked Potatoes

Upgrade your baked potato game with this savory recipe. Bake a potato until it is tender, and then cut it in half. Scoop out the insides and mix them with sauerkraut, sour cream, and shredded cheese. Stuff the filling back into the potato skins and bake until the cheese is melted and bubbly.


Sauerkraut is a delicious and healthy food that is versatile enough to be enjoyed at any meal of the day. With the recipes and tips in this article, you can start incorporating sauerkraut into your diet and reaping the numerous health benefits that it provides.

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