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Authentic German Sauerkraut Recipe (Keto, Low-Carb) 🥬

Feyza Kırmacı
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Here's a super easy way to make homemade Sauerkraut! It's crunchy, tangy, and way better than store-bought ones. Plus, it's great for anyone eating low-carb and following the keto diet. This dish gives you fiber and is a good source of probiotics. Ready to learn how? Let's jump into the recipe!

Crunchy and tangy sauerkraut served in a ceramic bowl.
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Preparation and cooking overview

Making this homemade sauerkraut recipe is super easy! Mix shredded cabbage with sea salt and pack it into a sealed mason jar. Let nature do the fermenting for you. In just 25 minutes of hands-on time, you'll have tangy flavors to enjoy!

Chef's note

To make sauerkraut, all you really need are salt and fresh cabbage. Add keto-friendly extras like garlic cloves or fresh dill to boost the flavor. Feel free to get creative with your additions to tailor the taste to your preference! For more inspiration, check other fermented recipes in our rich side dish recipe collection.

  • Prep Time: 25 minutes
  • Fermentation Time: 5 days
  • Total Time: 5 days
  • Difficulty Level: Easy
  • Recipe Makes 2 cups

For more inspiration check out our Sides recipe.

🥬 Ingredients for sauerkraut recipe

Here are the simple ingredients you'll need to make keto sauerkraut at home:

  • ½ medium head green cabbage
  • 2 tablespoons sea salt, non-iodized
  • 1 teaspoon caraway seeds, optional
  • 1 teaspoon black peppercorns, optional
The ingredients to make sauerkraut including medium green cabbage, sea salt, caraway seeds, black peppercorns arranged and displayed on the table.

Ingredient substitutions

  • Sea salt: We used sea salt for this recipe because it lacks iodine. However, non-iodized table salt is a suitable alternative if you're out of sea salt.
  • Caraway seeds: If you're not a fan of caraway seeds, use a teaspoon of fennel seeds.

Choosing the right type of salt for fermentation

When diving into the world of fermentation, the type of salt you choose can make a big difference. Non-iodized salt is often recommended for fermenting, and here's why:

  • Iodine can kill beneficial bacteria: Fermentation relies on beneficial bacteria to break down food and create that tangy flavor. Iodine, commonly added to table salts, has anti-microbial properties, which can hinder the growth of these essential bacteria, potentially ruining your ferment.
  • Purity matters: Many table salts with iodine also contain anti-caking agents and other additives. These can cloud the brine and negatively affect the fermentation process.
  • Better flavor: Many seasoned fermenters argue that non-iodized salts, especially sea salt or Himalayan pink salt, impart a better flavor to fermented foods than iodized salts.
  • Texture: Non-iodized salts can help maintain the crispness of certain fermented vegetables. Iodized salts might make them softer over time.

Additional ingredients

To give this German sauerkraut recipe a boost in flavor and texture, you can add these optional ingredients:

  • Garlic cloves: Place two or three peeled garlic cloves between the layers of shredded cabbage for added flavor.
  • Fresh dill: Tuck in a couple of sprigs with the cabbage for a fragrant, earthy touch.
  • Mustard seeds: A dash of mustard seeds can lend a subtle spicy depth to the cabbage brine.
  • Sliced jalapeños: For those who enjoy a kick, scatter some jalapeño slices throughout the cabbage layers.
Homemade tangy sauerkraut served in the ceramic bowls.

Kitchen tools required

To make this sauerkraut recipe, you'll need the following tools:

  • Measuring spoons and cups
  • Knife
  • Cutting board
  • Large bowl
  • Clean jar with lid
  • Muddler

Tool substitutes list

  • Muddler: If you don't have a muddler, you can use the back of a wooden spatula to press the cabbage into the jar.
Homemade sauerkraut served in a ceramic bowl from a glass jar.

How to make Sauerkraut: step-by-step guide

Preparation methods

  • Fermentation
  • No-cook recipe

Preparation steps

  1. Remove the outer leaves of the cabbage and set them aside.
  2. Cut the cabbage into quarters and remove the core. Slice the cabbage into thin shreds.
  3. In a large bowl, place the shredded cabbage and sprinkle the sea salt over it.
  4. Massage the salt into the cabbage using your hands and transfer it to a glass jar.
  5. Let it sit for about 10-15 minutes. The resting period allows the cabbage to produce the juice for fermentation.
  6. Then, press down on the cabbage with a muddler to pack it tightly. It should submerge in the brine.
  7. If desired, sprinkle in caraway seeds, peppercorn, or other preferred seasonings.
  8. Securely place the lid on the jar and store it in a cool, dark spot.
  9. Make sure to briefly open the jar daily, letting it breathe.
  10. After about 3-5 days, start checking the sauerkraut. Remember, the longer it ferments, the tangier it gets. Adjust the fermentation period based on your taste preference.
  11. When it reaches your preferred tanginess, move the jar to the refrigerator for storage.

Chef's pro tip

For optimal results, use a container that seals tightly. The cabbage must remain submerged in the brine to prevent mold. Regularly press the cabbage down with a muddler or use a fermentation weight to keep it below the brine's surface.

What to serve with sauerkraut?

If you're wondering what to eat with sauerkraut, consider these delightful dishes:

Homemade sauerkraut served from a glass jar to a ceramic plate.

How to make it healthier?

Here's how you can make the homemade sauerkraut recipe even healthier:

  • Reduce salt: Add one tablespoon of salt instead of two. This will reduce the sodium content while still allowing effective fermentation.

Time-saving tips

  • Pre-shredded cabbage: Use pre-shredded cabbage if available in your grocery store to save on preparation time.
  • Use a mandoline: If you shred the cabbage yourself, use a mandoline instead of a knife.
Homemade sauerkraut served in a ceramic bowl.

What can I prepare ahead of time?

  • Sterilized jars: To make sure you have a clean glass jar, sanitize it beforehand by keeping it in boiling water for 30 seconds. This will prevent unwanted bacteria from contaminating the fermentation process.

Storage instructions

  • Store the sauerkraut in a sealed container in the refrigerator. Over time, its flavors will intensify, and it can be kept for several months.
  • You can also make large batches of sauerkraut and store it to enjoy it later!

Recipe wrap-up conclusion

This is undoubtedly the best Sauerkraut recipe! It masterfully transforms raw cabbage into a flavorful delight. Perfect for both lunch and dinner, this fermented gem enriches your keto meals and offers notable health benefits.

Why wait? Make some delicious tang with the most basic ingredients you can find. We're confident it'll become a cherished favorite.

Check out our other side dishes for your next keto meal prep:

Frequently asked questions

Yes, sauerkraut is keto-friendly! Since it's made with cabbage and salt, it's low in carbohydrates and high in fiber. But always check the ingredients if you're using store-bought sauerkraut.

The amount of carbs in sauerkraut depends on the brand or ingredients, but it's generally low. On average, one cup of sauerkraut contains about 4-6 grams of carbs, most of which is fiber.

It's not recommended to freeze sauerkraut. Doing so can alter the cabbage's texture and may impact its taste.

When stored properly in an airtight container in the fridge, sauerkraut can last for up to 2-3 months.

You can experience mold growth if the brine level is less than your cabbage. If you see mold or detect changes in the sauerkraut's color, texture, or aroma, it's best not to eat it. However, a white film on the brine's surface is typically harmless and can be skimmed off.

Iodized salt can stop the good bacteria we need for fermentation. So, using non-iodized salt is better.

Yes, you can use white cabbage to make sauerkraut. Traditionally, green cabbage is used, but it is basically a personal preference.

📖 Recipe

Homemade sauerkraut in a rectangular bowl.

Sauerkraut

This homemade sauerkraut recipe is a quick and easy way to create tangy, crunchy sauerkraut at home, perfect for keto and low-carb diets.
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Cuisine: German
Keyword: cream cheese keto, homemade sauerkraut, low carb, sauerkraut
Prep Time: 25 minutes
Fermentation Time: 5 days
Total Time: 5 days
Servings: 2 cup
Calories: 66kcal

Ingredients

  • ½ medium head green cabbage
  • 2 tablespoons sea salt non-iodized
  • 1 teaspoon caraway seeds optional
  • 1 teaspoon black peppercorns optional
US Customary - Metric

Instructions

  • Remove the outer leaves of the cabbage and set them aside.
  • Cut the cabbage into quarters and remove the core. Slice the cabbage into thin shreds.
  • In a large bowl, place the shredded cabbage and sprinkle the sea salt over it.
  • Massage the salt into the cabbage using your hands and transfer it to a glass jar.
  • Let it sit for about 10-15 minutes. The resting period allows the cabbage to produce the juice for fermentation.
  • Then, press down on the cabbage with a muddler to pack it tightly. It should submerge in the brine.
  • If desired, sprinkle in caraway seeds, peppercorn, or other preferred seasonings.
  • Securely place the lid on the jar and store it in a cool, dark spot.
  • Make sure to briefly open the jar daily, letting it breathe.
  • After about 3-5 days, start checking the sauerkraut. Remember, the longer it ferments, the tangier it gets. Adjust the fermentation period based on your taste preference.
  • When it reaches your preferred tanginess, move the jar to the refrigerator for storage.

Video

Nutrition

Nutrition Facts
Sauerkraut
Amount Per Serving
Calories 66 Calories from Fat 4
% Daily Value*
Fat 0.4g1%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.1g
Sodium 7018mg305%
Potassium 430mg12%
Carbohydrates 15g5%
Fiber 7g29%
Sugar 7g8%
Protein 3g6%
Vitamin A 238IU5%
Vitamin C 83mg101%
Calcium 112mg11%
Iron 2mg11%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Comments

  1. Anonymous says

    What is the serving size in this nutritional label?

    Reply

    • Cast Iron Keto says

      Hi there,

      Thanks for asking! The nutritional label is for 1 cup of sauerkraut. However, when you’re serving sauerkraut, a typical portion is usually around ¼ to ½ cup. So if you stick to the usual/minimum serving size, you’ll get about 8 servings from this recipe. It’s a tangy side dish that pairs perfectly with many meals, so a little goes a long way.

      Reply

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