This sauerkraut recipe is a step up from your typical sauerkraut and is enhanced with gut healthy, antioxidant-rich ingredients. Instead of spending almost $10 on store brought sauerkraut, you can easily make you’re own at home for a fraction of the cost.
This step-by-step guide will help you create a gut-healthy, probiotic-rich ferment using just cabbage, non-ionized salt, and a few flavorful spices. With time and patience, this simple process transforms fresh ingredients into a tangy, nutrient-packed staple that supports digestion and overall wellness.
Each morning, before I eat breakfast, I have enjoy a cup of bone broth and have a spoonful of sauerkraut. Just a tablespoon or two of sauerkraut is equivalent to taking a probiotic. So each morning, I make sure too prep my gut for the day so that I can easily digest my meals and sustain energy levels throughout the day. I am obsessed with anyway I can add fermented foods to my meals. If you’re the same or not the biggest fan of sauerkraut, try my Fermented Blueberries recipe!
HOT TIP
A tablespoon or two of sauerkraut before eating helps introduce beneficial bacteria, crowding out harmful microbes and supporting long-term gut health.
💡 Best Way to Eat Fermented Foods Before a Meal:
- 1 to 2 tablespoons of sauerkraut or kimchi
- A small glass (2-4 oz) of kefir or kombucha or probiotic drink
- Fermented vegetables like pickled carrots or beets
Starting your meal with gut-friendly probiotics can make digestion smoother, reduce bloating, and support overall gut and immune health!
Ingredients and Their Benefits
Homemade sauerkraut means you control the ingredients. This nutritious ferment packed with flavor and health benefits.
Cabbage:
- Naturally rich in fiber, promoting digestion and gut health.
- Contains vitamins C and K, supporting immunity and bone health.
- Ferments into a probiotic powerhouse that aids in nutrient absorption.
Non-Ionized Salt:
- This includes options like sea salt, kosher salt, and pickling salt.
- Essential for drawing moisture from the cabbage to create a natural brine.
- Prevents unwanted bacteria while allowing fermentation.
- Helps maintain the crisp texture of the sauerkraut.
Freshly Grated Ginger:
- Supports digestion and may help reduce bloating.
- Adds a warm, slightly spicy flavor to balance the tanginess.
- Contains anti-inflammatory properties that support overall wellness.
Freshly Grated Turmeric:
- Packed with curcumin, a powerful antioxidant and anti-inflammatory compound.
- Enhances the depth of flavor while adding a vibrant golden color.
- Supports immune function and may aid in reducing inflammation.
Caraway Seeds:
- Adds a distinctive, slightly earthy flavor to the sauerkraut.
- Helps with digestion and can reduce bloating or gas.
- Rich in antioxidants and plant compounds that support gut health.
Cumin Seeds:
- Brings a warm, slightly smoky flavor to the ferment.
- Contains beneficial plant compounds with anti-inflammatory effects.
**Scroll below the recipe card for tips + answers to common questions
Gut Healthy Sauerkraut Recipe with Ginger and Turmeric
Ingredients
- 2 ½ lb cabbage
- 2% non-ionized salt about 4 to 5 tsp total, or 1 ½ to 2 tsp per pound of cabbage
- 2-3 tbsp freshly grated ginger
- 2-3 tbsp freshly grated turmeric
- 1 tbsp caraway seeds
- 1 tbsp cumin seeds optional
Instructions
- PREP THE CABBAGE: Remove and discard the outer and damaged leaves. Cut out the core and rinse the cabbage thoroughly, letting water flow between the leaves. Drain well. Reserve one good outer leaf for later.
- SHRED THE CABBAGE: Thinly shred the remaining cabbage using a knife or food processor and place it in a large bowl.
- ADD SALT: Weigh the shredded cabbage and calculate 2% of its weight to determine the salt needed. Sprinkle the salt over the cabbage and toss to combine. Let the cabbage sit for 1 to 8 hours, then massage it with your hands for about 5 minutes until it releases plenty of liquid.
- MIX IN OTHER INGREDIENTS: Add the grated ginger, grated turmeric, caraway seeds, and (if using) cumin seeds. Mix well.
- PACK THE JAR: Firmly pack the cabbage mixture into a very clean glass quart jar, pressing it down so the liquid covers the cabbage. Pour any released liquid on top. Cut a circle from the reserved outer leaf to fit the jar’s opening and place it on top. Add a weight to keep the cabbage submerged. If the brine doesn’t fully cover the cabbage and weight, top off with a 2% saltwater solution (1 teaspoon salt per cup water).
- FERMENT: Screw on a plastic lid and place the jar in a rimmed pan (to catch any overflow). Let it ferment at room temperature for 1 to 4 weeks, or until it reaches your desired taste.
- STORE: Once fermented, transfer the sauerkraut to the refrigerator. Enjoy!
Notes
Nutrition
This sauerkraut recipe is my favorite. The addition of cumin seeds and turmeric give the sauerkraut a delicious curry-like flavor. The best part is how easy it is to make. With just a few ingredients and minimal equipment, you can start the fermentation process. Set it and forget it for a couple of weeks while it develops its signature tangy flavor! I’ve found that at least 3 weeks works best for this recipe!
Once your sauerkraut is ready, you can add it to meals: pile it onto hot dogs, mix it into soups and salads, or enjoy it as a side or snack straight from the jar! It also makes a fantastic condiment, adding a punch of flavor and probiotics to any dish. I like to add it on top of my scrambled eggs for breakfast. However you use it, homemade sauerkraut is a simple way to boost both flavor and nutrition in your everyday cooking.
Tips for Making the Best Sauerkraut
- Use non-ionized salt for proper fermentation. Regular table salt contains additives that can interfere with the fermentation process, so stick to non-iodized salt like sea salt or kosher salt.
- Massage the cabbage until it releases plenty of liquid. This step helps create the brine needed for fermentation, ensuring the cabbage stays submerged and ferments properly.
- Pack the jar tightly to remove air pockets. Pressing the cabbage down firmly helps eliminate excess air, which can lead to spoilage or mold.
- Keep the cabbage fully submerged in brine. If it’s exposed to air, it may develop mold or unwanted bacteria. Use a fermentation weight or a small jar to keep everything under the liquid.
- Place the jar on a rimmed pan to catch overflow. As fermentation progresses, gases will form, and brine may leak out. A rimmed pan will prevent spills from making a mess on your counter.
- Taste after one week to check for desired sourness. Fermentation times vary based on temperature and preference. If you want a tangier sauerkraut, let it ferment longer.
- Store in the refrigerator once it reaches your preferred flavor. Chilling slows fermentation and preserves the sauerkraut’s taste and texture for months.
Equipment Needed To Make Sauerkraut
Making sauerkraut at home doesn’t require much, but having the right tools makes the process easier. Here’s what you’ll need:
- Large bowl: For tossing the cabbage with salt and mixing in the spices.
- Sharp knife or food processor: To shred the cabbage into thin, even pieces. A food processor speeds up the process, but a knife works just as well.
- Kitchen scale: Helps measure the cabbage weight so you can calculate the right amount of salt.
- Measuring spoons: Ensures accurate measurement of salt and spices.
- Glass quart jar: A clean, non-reactive container for fermentation. Glass is best because it won’t absorb odors or chemicals.
- Fermentation weight (or small jar): Keeps the cabbage submerged in brine to prevent mold. If you don’t have a fermentation weight, a smaller jar filled with water can work as a substitute.
- Plastic lid: Using this avoids metal corrosion from the fermentation acids. Place parchment paper between the lid and jar if you only have metal lids.
- Rimmed pan (optional): Catches any brine that overflows during fermentation, preventing a mess on your counter.
How to Serve Sauerkraut
- Add it to hot dogs or sausages. This is the classic choice for serving sauerkraut in America. The tangy crunch pairs perfectly with grilled or smoked meats for a classic flavor combo.
- Toss it into salads. Mix it with greens, roasted veggies, or grain bowls for an extra punch of probiotics and flavor. Try it with our Beetroot Salad or Savory Quinoa Breakfast Bowl.
- Stir it into soups and stews. A spoonful added to this Potato Parsnip and Leek Soup just before serving enhances depth and adds a subtle tang.
- Enjoy it as a snack or a side. Eat it straight from the jar or serve it alongside meats, cheese, or crackers.
- Use it as a condiment. Top sandwiches, tacos, or avocado toast with sauerkraut for a bright, zesty kick.
Storing Sauerkraut
After fermenting, transfer the sauerkraut to the refrigerator, keeping it in the same jar or moving it to an airtight container. Make sure the sauerkraut stays fully submerged in its brine to prevent spoilage and maintain freshness.
How long does sauerkraut keep?
When stored properly, this sauerkraut recipe can last for several months. As it sits in the fridge, the flavor continues to develop over time. Always use a clean utensil when scooping some out to avoid introducing unwanted bacteria.
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FAQs About this Sauerkraut Recipe
What’s the difference between German sauerkraut and regular sauerkraut?
German sauerkraut is traditionally fermented for 4 to 6 weeks or longer, allowing it to develop a deeper, smoother acidity and a softer texture. It often includes spices like caraway seeds or juniper berries, while regular sauerkraut ferments for a shorter time (1 to 4 weeks) and can be customized with different seasonings, such as the ginger and turmeric in this recipe.
What are the steps of making sauerkraut?
Shred the cabbage, mix it with salt, and let it rest until it releases liquid. Add seasonings, pack it tightly into a jar, keep it submerged in brine, and ferment for 1 to 4 weeks before refrigerating.
Why is my sauerkraut bubbling or overflowing?
Bubbling and overflow are signs of active fermentation, as bacteria produce gas. Keep the jar on a rimmed pan to catch any liquid, and burp the jar (if tightly sealed) to release pressure.
What is the foam on top of my sauerkraut?
It’s totally normal to see bubbles or a white foam on top while your sauerkraut is fermenting. If you notice any white foam, just scoop it out—no big deal! You shouldn’t see any mold, though. If you do, carefully scrape it off the top and make sure all the cabbage underneath is fully covered by the liquid (brine) to keep it safe and fresh.
Can I use table salt instead of non-iodized salt?
It’s best to use non-iodized salt like sea salt or kosher salt, as iodine and anti-caking agents in table salt can affect fermentation and texture.
