Ideas, recipes, and tips for enjoying your homemade sauerkraut.
Serving Basics
How Much to Eat
Starting out:
- Begin with 1-2 tablespoons per day
- Let your gut adjust to probiotics
- Gradually increase over 1-2 weeks
Regular consumption:
- 1/4 to 1/2 cup per day
- Can eat more if tolerated well
- Listen to your body
Too much?:
- Digestive upset
- Bloating
- More isn't always better
When to Eat
Best time:
- With meals (aids digestion)
- Before meals (prepares stomach)
- As a snack
Avoid:
- Right before bed (for some people)
- If you have acid reflux issues
- During acute digestive upset
Serving Methods
Cold (Best for Probiotics)
Straight from jar:
- Most probiotics
- Best crunch
- Full flavour
- Simple!
On the side:
- Classic German style
- With sausages
- Alongside proteins
- With eggs
In salads:
- Adds tang and crunch
- Mix with greens
- Coleslaw replacement
- Grain bowls
On sandwiches:
- Reuben classic
- Any sandwich
- Burgers
- Wraps
In bowls:
- Buddha bowls
- Rice bowls
- Grain bowls
- Breakfast bowls
Heated (Flavour, Not Probiotics)
Important: Heat kills beneficial bacteria
Quick heat (best compromise):
- Add at very end of cooking
- Just warm through
- Preserves some benefits
- Better texture
Fully cooked (traditional):
- Full flavour integration
- Softer texture
- No probiotic benefits
- Still nutritious
Simple Serving Ideas
Breakfast
With eggs:
- Scrambled eggs + kraut
- Omelet filling
- Eggs Benedict topping
- Breakfast burrito
On toast:
- Avocado toast + kraut
- Cream cheese + kraut
- Hummus + kraut
Breakfast bowl:
- Grain bowl + fried egg + kraut
- Potato hash + kraut
Lunch
Sandwiches:
- Classic Reuben
- Grilled cheese + kraut
- Turkey sandwich + kraut
- Veggie wrap + kraut
Salads:
- Mixed greens + kraut
- Potato salad (replace pickle)
- Pasta salad + kraut
- Bean salad + kraut
Bowls:
- Quinoa bowl + kraut
- Rice bowl + kraut
- Noodle bowl + kraut
Dinner
With protein:
- Sausages (classic!)
- Pork chops
- Grilled chicken
- Fish (especially salmon)
- Beans (vegetarian)
As side dish:
- Instead of salad
- With potatoes
- Alongside any meal
In main dishes:
- Stir-fries (add at end)
- Tacos
- Grain bowls
- Casseroles
Snacks
Simple snacks:
- Straight from jar
- On crackers
- With cheese
- With olives
- In lettuce cups
Recipe Ideas
Classic Reuben Sandwich
Ingredients:
- Rye bread
- Corned beef or pastrami
- Swiss cheese
- Sauerkraut (drained)
- Russian/Thousand Island dressing
- Butter
Instructions:
- Butter bread on outside
- Layer: dressing, meat, cheese, kraut, dressing
- Grill in pan until golden and cheese melts
- Press down while cooking
- Serve hot
Sauerkraut and Sausage
Ingredients:
- Your favorite sausages
- Sauerkraut (drained)
- Onion (sliced)
- Apple (optional, sliced)
- Caraway seeds
- Beer or stock
Instructions:
- Brown sausages in pan
- Add onions, cook until soft
- Add kraut, apple, caraway
- Add liquid (beer or stock)
- Simmer 20-30 minutes
- Serve with mustard and bread
Note: Cooked, so no probiotic benefit, but delicious!
Sauerkraut Salad (Raw)
Ingredients:
- 2 cups sauerkraut (drained)
- 1 apple (diced)
- 1/4 cup red onion (minced)
- 2 tbsp olive oil
- 1 tbsp caraway seeds
- Black pepper
Instructions:
- Mix all ingredients
- Let sit 10 minutes
- Serve cold
- Keeps 3-4 days in fridge
Benefit: Full probiotics!
Buddha Bowl with Kraut
Ingredients:
- Cooked grain (quinoa, rice, farro)
- Roasted vegetables
- Protein (chickpeas, tofu, chicken)
- Sauerkraut (raw)
- Avocado
- Tahini dressing
Instructions:
- Layer warm grains in bowl
- Add roasted veg and protein
- Top with raw kraut and avocado
- Drizzle with tahini dressing
- Eat immediately
Benefit: Warm + raw = probiotics preserved!
Breakfast Hash with Kraut
Ingredients:
- Potatoes (diced)
- Onion
- Bell pepper
- Eggs
- Sauerkraut (raw)
- Oil for cooking
Instructions:
- Cook potatoes, onion, pepper until crispy
- Fry or poach eggs separately
- Plate hash
- Top with egg
- Add raw kraut on side
- Season to taste
Kraut and Cheese Quesadilla
Ingredients:
- Tortillas
- Cheese (cheddar, Monterey Jack)
- Sauerkraut (drained well)
- Sour cream (for serving)
Instructions:
- Place cheese on half of tortilla
- Add thin layer of well-drained kraut
- Fold tortilla
- Cook in dry pan until golden and melted
- Serve with sour cream
Tip: Drain kraut very well or tortilla gets soggy!
Sauerkraut Pierogi Filling
Use in pierogi:
- Traditional Polish dish
- Mix kraut with mushrooms
- Use as dumpling filling
- Boil or pan-fry
Also good in:
- Stuffed cabbage
- Empanadas
- Buns/bao
Flavour Pairings
Foods That Pair Well
Proteins:
- ✅ Pork (classic!)
- ✅ Sausages (all kinds)
- ✅ Corned beef
- ✅ Pastrami
- ✅ Salmon
- ✅ Duck
- ✅ Beans
- ✅ Eggs
Vegetables:
- ✅ Potatoes
- ✅ Beets
- ✅ Carrots
- ✅ Apples
- ✅ Onions
Grains:
- ✅ Rye bread
- ✅ Rice
- ✅ Quinoa
- ✅ Pasta
Dairy:
- ✅ Cheese (especially Swiss, cheddar)
- ✅ Sour cream
- ✅ Yogurt
Flavours:
- ✅ Mustard
- ✅ Caraway
- ✅ Juniper
- ✅ Dill
- ✅ Garlic
Surprising Pairings
- Pizza: Yes, really! Try it!
- Tacos: Tang and crunch
- Asian dishes: Works surprisingly well
- Chocolate: Some people love it (not kidding!)
Tips for Success
Draining
When to drain:
- Sandwiches (prevents soggy bread)
- Quesadillas
- Mixing with grains
- When recipe calls for it
When NOT to drain:
- Side dish
- Bowls (brine adds flavour)
- Salads
- Maximum probiotics
How to drain:
- Use fork to remove from jar
- Let drain in strainer 5 minutes
- Press gently to remove excess
- Save brine for other uses!
Rinsing
When to rinse:
- Too salty for your taste
- Too sour
- Want milder flavour
Method:
- Quick rinse under cold water
- Don't over-rinse (loses flavour)
- Drain well after rinsing
Trade-off:
- Loses some probiotics
- Loses some flavour
- Reduces saltiness/sourness
Temperature
Cold kraut:
- Best crunch
- Full probiotics
- Straight from fridge
Room temp:
- Let sit 15 minutes
- More flavour
- Less shocking to palate
- Still has probiotics
Warmed:
- Add at end of cooking
- Just warm through
- Better than fully cooked
- Some probiotics survive
Fully cooked:
- Traditional method
- No probiotics
- Softer texture
- Still tasty and nutritious
Creative Uses
Beyond Eating
Starter culture:
- Use brine for next batch
- Use for quick pickles
- Inoculate other ferments
Beauty (yes, really!):
- Face mask (probiotics for skin)
- Hair rinse (some people swear by it)
Compost:
- If batch failed
- Old, tired kraut
- Feed to chickens (they love it!)
Health Considerations
Benefits
Probiotics:
- Beneficial bacteria for gut
- Improved digestion
- May boost immunity
- May improve mood (gut-brain connection)
Nutrients:
- Vitamin C
- Vitamin K
- Iron
- Fiber
- Enzymes
Low calorie:
- About 30 calories per cup
- Very filling
- High in fiber
Cautions
High in sodium:
- 1 cup ≈ 900mg sodium
- Watch if on low-sodium diet
- Rinse if concerned
Histamine:
- Some people are sensitive
- May cause headaches or reactions
- Know your tolerances
FODMAPs:
- Contains fermentable carbohydrates
- May affect IBS sufferers
- Start small
Gas/bloating:
- Normal when starting
- Gut adjusting to probiotics
- Usually improves in 1-2 weeks
Storage After Opening
Refrigerate:
- Keep cold after opening
- Use clean utensils
- Keep submerged
- Lasts 4-12 months
Portion control:
- Take out only what you need
- Return jar to fridge promptly
- Don't leave at room temp
Making It a Habit
Daily Routine Ideas
Morning:
- With eggs
- On toast
- In smoothie (if you're brave!)
Lunch:
- On sandwich
- Side with soup
- In salad
Dinner:
- Side dish
- On protein
- In bowl
Start Small
- Week 1: 1 tablespoon/day
- Week 2: 2 tablespoons/day
- Week 3: 1/4 cup/day
- Week 4+: Find your sweet spot
Variety
Don't get bored:
- Make different flavours
- Try different serving methods
- Experiment with pairings
- Share with friends
Next Steps
- Learn about Storage & Preservation
- Check External Resources for more recipes
- Back to Index
| ← Back to Index | Next: External Resources → |