Fermented blueberries are an easy, two-ingredient probiotic treat with a salty, sour bite and a hint of sweetness. This lacto-fermented fruit is perfect for yogurt, jam, or smoothie bowls, adding bold flavor with minimal effort.
I love making fermented blueberries when blueberry season hits because it’s such a simple process. Transform fresh blueberries and salt into something tart, juicy, and full of healthy bacteria!
The brine gives them a complex flavor that works surprisingly well in both sweet and savory dishes. Once you get the hang of it, you can experiment with more fruits like strawberries and raspberries. It’s an easy way to preserve seasonal fruit while adding something unique to your kitchen.
Why Ferment Fruit?
What is Lacto Fermentation?
Lacto fermentation is a natural process where bacteria break down sugars in food, creating a tangy, flavorful result. This chemical breakdown helps preserve food and adds probiotics, the same healthy bacteria found in yogurt, cheese, and kombucha.
It’s how foods like sauerkraut, beer, and pickles develop their unique taste. With just salt and time, you can ferment fruits like blueberries for a delicious, slightly sour twist.
Health Benefits of Fermented Fruit
- Boosts immune system: The probiotics in fermented fruit support a healthy gut, which plays a key role in immune function.
- Improves gut health: Packed with beneficial bacteria, fermented fruit helps balance digestion and promote a healthier microbiome. The natural acids and enzymes created during fermentation can also help with bloating and overall digestion.
- Enhances nutrient absorption: Fermentation breaks down compounds that can block nutrient absorption, making vitamins and minerals more available to the body.
- May help regulate blood sugar: The fermentation process lowers the natural sugar content of fruit, potentially reducing blood sugar spikes.
Materials & Ingredients You’ll Need for Fermented Blueberries
- Fresh Blueberries: The best results come from fresh, ripe blueberries, but frozen ones can work too. If using frozen, be sure to thaw and drain them first, as their texture will be softer, and they may ferment slightly differently.
- Non-ionized Salt: Do not use regular table salt. It has to be non-ionized because iodine and anti-caking agents in regular table salt can disrupt fermentation. Sea salt or pickling salt works best to create the right environment for the healthy bacteria to thrive.
- Fermentation Jar or Mason Jar with Lid: A clean, airtight jar is essential to keep out unwanted bacteria while allowing the fermentation process to develop properly. If using a regular mason jar, just remember to open it daily to release built-up gases.
How To Ferment Blueberries
MEASURE. To make them, grab a scale and a bowl. Measure your blueberries in grams, then multiply the weight by 2% to get the amount of salt needed.
COVER. Cover the blueberries in salt, transfer them to a jar, weigh down with a water filled plastic bag or weight. Seal the jar and store it at room temp. Remember to open the jar daily to release the gases.
STRAIN. Taste as you go, fermenting from 4 days up to a week. When ready, strain from the liquid and enjoy. I’ve found my sweet spot to be 5 days! Keep the berries in an airtight container in the fridge for up to a week.
Tips for Fermenting Fruit
- Use the right salt-to-fruit ratio. Weigh your blueberries and use 2% of their weight in non-ionized salt to ensure proper fermentation and prevent spoilage.
- Keep the blueberries fully submerged. Weigh them down with a fermentation weight or a water-filled plastic bag to keep them under the brine and prevent mold growth.
- Open the jar daily. This releases built-up gases, prevents pressure buildup, and keeps the fermentation process safe.
How to Use Fermented Blueberries
Fermented blueberries add a tangy, complex flavor that pairs perfectly with yogurt, making them a great topping for breakfast bowls. They can also be blended into jam or whisked into salad dressings for a unique twist.
If you’re looking for ways to incorporate them into your meals, try them in Blueberry Baked Oatmeal, a Smoothie Bowl, and a Granola Bowl. Whether sweet or savory, these blueberries bring a bold, probiotic boost to any dish!
Storing Fermented Fruit
To store, drain and store in the fridge for up to a week or freeze for up to 3 months
Common Questions
Is fermented fruit good for you?
Yes! Fermented fruit is rich in probiotics, which support gut health and digestion. It also helps break down nutrients, making them easier for your body to absorb.
What do fermented blueberries taste like?
Fermented blueberries are a bit of an acquired taste. They have a tart, slightly salty flavor with a hint of natural sweetness.
Are fermented blueberries alcoholic?
No, this type of fermentation does not produce alcohol. While natural fermentation does release some carbon dioxide, the short ferment time and lack of added sugar prevent alcohol from forming.
Can I use frozen blueberries?
Yes, you can, but if using frozen blueberries let them thaw first then drain. Keep in mind that the results will be slightly different if using frozen blueberries. I recommend using fresh blueberries if possible.
Fermented Blueberries
Ingredients
- Fresh Blueberries weigh your blueberries in grams to determine how much salt is needed
- Non-ionized Salt
- Fermentation Jar or Mason Jar with Lid
Instructions
- To make them, grab a scale and a bowl. Measure your blueberries in grams, then multiply the weight by 2% to get the amount of salt needed.
- Cover the blueberries in salt, transfer them to a jar, weigh down with a water filled plastic bag or weight. Seal the jar and store it at room temp. Remember to open the jar daily to release the gases.
- Taste as you go, fermenting from 4 days up to a week. When ready, strain from the liquid and enjoy. Store the berries in an airtight container for up to a week.
Notes
Nutrition
If you try the recipe, don’t forget to rate this Fermented Blueberries recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures, tag #goodfoodbaddie, and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
