7 Easy Ways to Eat Sauerkraut

– Posted in: Health
Many easy ways to eat sauerkraut. |

Does that jar of sauerkraut you just made – or bought – still sit on your refrigerator door untouched?

Do you feel guilty knowing about all the health benefits that are just one impossible bite away?

Do not despair. Once you know a few easy ways to eat that yummy sauerkraut, you’ll soon be eating one of the best foods for improving your digestion.

Don’t have a jar of sauerkraut in your refrigerator? Learn how to make some with:

The SureFire Sauerkraut Method… In a Jar: 7 Easy Steps

SureFire Sauerkraut... In a Jar |

Just One Bite for 7 – or More! – Easy Ways to Eat Sauerkraut

There are many easy ways to enjoy sauerkraut. |

First off, when looking for ways to eat sauerkraut, keep it simple. You don’t need an elaborate recipe nor do you need to eat a massive quantity to speed up your digestion or improve your health. Just one forkful of sauerkraut is teaming with beneficial bacteria.

As I see it, every day you do one of two things: build health or produce disease in yourself. – Adelle Davis

Cooking Sauerkraut Destroys Its Benefits

And be aware, if you want to enjoy the benefits of your naturally fermented sauerkraut, don’t destroy the good enzymes and probiotics by heating it.

It’s fine to stir sauerkraut into a warm bowl of soup or sprinkle on the top of your meal, you just don’t want to cook or bake with it if you are wanting to take advantage of its many health benefits.

Here are 7  – or more – easy ways to eat sauerkraut and get you going on the road to improved health.

Note: I’ll be adding to this list as readers share their favorite way to eat sauerkraut.


Sauerkraut as a Condiment

The easiest way to add sauerkraut to your diet is as a condiment to your main meal. As you’re setting the table, put your jar of sauerkraut out, leaving it in the quart jar that is was fermented in, and add a forkful or two to your plate. It pairs well with almost anything, aids in digestion, especially protein and fats, and contains many vitamins, antioxidants and enzymes.

Don’t like cold sauerkraut? Try to remember to pull it out of the refrigerator as you begin to prepare the meal. Or, I find if I place on my plate at the beginning of the meal, it warm by I time I’m ready to indulge.

Passion Pink Salad |


Sauerkraut in a Tossed Green Salad

Tear up some lettuce leaves, add a few forkfuls of sauerkraut along with some brine, a splash of olive oil, a squeeze of lemon and a few grinds of black pepper. For a more fulfilling salad, add some chunks of cheese or leftover meat slices.

See Delicious Sauerkraut Salads with Local Vancouver Island Ingredients for two recipes using Passion Pink Sauerkraut, one that includes scallops.


Mango-Kimchi Salad

Or, notch it up with this salad idea. Peel and dice both a mango and an avocado. I like to use a whole mango and just a half of avocado. Add the juice of one lemon. Stir in one-half cup of Kimchi-Style Sauerkraut, and eat to your heart’s content!

Enjoy eating sauerkraut on your morning eggs. |


Sauerkraut to Add a Nice Zing to Scrambled Eggs

An easy way eat sauerkraut first thing in the morning is to mix it in with your eggs. Try some spicy Kimchi sauerkraut and top with sour cream.

Or my latest creation, Firecracker Sauerkraut, sour cream, chopped avocado and diced sweet red pepper.

BLOG POST BONUS: Click here to download the Firecracker Sauerkraut Recipe.
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Sauerkraut in a Sandwich

Make a boring sandwich scrumptious by adding a nice layer of sauerkraut to it.


Sauerkraut to Ward Off the Flu

Tell-tale signs of the flu coming your way? It can’t hurt to try a few bites of sauerkraut. Even just a few sips of the brine can help. British sailor Caption James Cook was famously credited with conquering scurvy (vitamin C deficiency) by bringing barrels of sauerkraut with him to sea and feeding it to his crews daily.

It can’t hurt to try a few bites of sauerkraut. Even just a few sips of the brine can help. British sailor Caption James Cook was famously credited with conquering scurvy (vitamin C deficiency) by bringing barrels of sauerkraut with him to sea and feeding it to his crews daily.


Sauerkraut as a Quick Pick-Me-Up

Have that afternoon slump and wish you could take a nap? Try a few bites of sauerkraut – yes, you can eat it right out the of jar – and see if you are soon re-energized.

Eat sauerkraut on your hot dog. |


Sauerkraut on a Hot Dog

Another easy way to eat sauerkraut is no smoother than that steamy hot dog topped with sauerkraut for the classic combination!


Sauerkraut as a Topping for a Cheese Spread

Other of my favorite ways to eat sauerkraut is to take a slice of bread or favorite cracker, spread with cream cheese or goat cheese and top it with a bit of sauerkraut.


Add Sauerkraut to a Smoothie

Add 1-2 tablespoons of sauerkraut to your favorite green smoothie recipe.


Try an Almond Butter Dill Sauerkraut Sandwich

Tracy (Cowichan Station, British Columbia) says her boys loved this combination when they were on a wheat-free diet. Use rye bread (the kind sold in brick-like dense packages, double wrapped to last a year), preferred nut butter and dill sauerkraut. Make a sandwich, spreading nut butter on both slices of bread and add one layer of sauerkraut. Place in heated

Use rye bread (the kind sold in brick-like dense packages, double wrapped to last a year), preferred nut butter and dill sauerkraut. Make a sandwich, spreading nut butter on both slices of bread and add one layer of sauerkraut. Place in heated skillet with a little bit a butter and fry on both sides until golden brown. Devour wildly!

Ginger carrot sauerkraut with apple, cheese and walnuts. |


Ginger Carrot Sauerkraut Salad

Chop an apple into your serving bowl. Add some cubed cheddar cheese and Ginger Carrot Sauerkraut. Toss and top with toasted, chopped walnuts. Sure to please even the pickiest of eaters.

Hawaiian Sauerkraut as a pizza topping. |


A To-Die-For Pizza Topping

Hawaiian Sauerkraut (A favorite in my eBook: The SureFire Sauerkraut Recipe Collection.) is to-die-for as a topping on pepperoni pizza.


Fresh Carrot Slaw

Toss together some grated carrot, chopped parsley and your favorite sauerkraut, perhaps Ginger Carrot Sauerkraut. Add some toasted nuts for crunch and you’re set.

This is a great way to introduce sauerkraut to the hesitant. The sweetness of the carrots takes away the bite of the sauerkraut.


Pasta a la Sauerkraut

Sauerkraut can also be stirred into pasta where it creates a whole new flavor profile and I find, takes away the “heaviness” of the pasta and aids in its digestion.


Best Sauerkraut Salad

If you’re looking for an actual recipe, this one from fellow blogger Shannon at You Can Eat Now should fit the bill. Beautiful photos, lovely story and delicious ingredients.


An Amazing Hamburger

From one of my readers…

I just had to share with you an amazing sauerkraut combination I had for dinner last night. I did a hamburger patty on the grill, topped with Swiss cheese until it was soft, then added a squirt of Dijon mustard, and topped it off with sauerkraut. Yum!!!
Bonnie, Denver Colorado
Bonnie, Denver Colorado

And Don’t Forget Your Pets

Also from Bonnie…

I have 3 dogs: a 95 pound Golden Retriever, a 20 pound little white mop of a mutt, and a 10 pound Cairn Terrier– and they all love raw sauerkraut! Every time I have some with a meal, they all beg for it!
Bonnie, Denver Colorado
Bonnie, Denver Colorado

Peanut Butter Delux

Now this sounds good to me…

I have become an absolute lover of sauerkraut and one of my favorite things is thin grainy toast with sugar-free peanut butter and a healthy layer of sauerkraut. (Don’t knock it until you’ve tried it. 🙂
Ann-Maree, Living Foods Lifestyle New Zealand
Ann-Maree, Living Foods Lifestyle New Zealand

Gyst Fermentation Bar – Peanut Butter Kimchi Sandwich

More on that peanut butter sandwich…

Toasted focaccia roll + peanut butter + Kimchi + sliced green scallions + toasted peanuts.

I’m ready to move to Minneapolis just so I can support this tasty endeavor. Gyst Fermentation Bar

Which way sounds best to you – on your dinner plate, in a sandwich, on a salad?

Pick one, and enjoy a forkful of probiotic-rich sauerkraut with a meal today!

Looking for more ways to enjoy sauerkraut. My eBook:

The SureFire Sauerkraut Recipe Collection

not only has delicious sauerkraut recipes, but each recipe comes with at set of Gourmet Pairing Options that will have you salivating for sauerkraut.

What are Your Favorite Ways to Eat Sauerkraut?

Share your favorite way to eat sauerkraut in the comment section, below. I’ll add them to this post as they come in. Join my newsletter to be notified when this post is updated. Enjoy those fabulous ferments, Holly!

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  • Susan Gladden

    I made my kraut back in july of this year, Packed raw in jars with salt and water. No cooking involved. I checked it in 3 weeks, no really kraut odor noted when I smelled the top of jars. I waited 2 more weeks, noticed a slight smell of kraut, only 2 jars have sealed. I opened 1 jar that had not sealed, it only faintly tasted like kraut. Now what I need to know is there anything I can do to save this bunch of kraut? I have 9 quart jars.

    • Hello Susan, Glad to hear you’re making sauerkraut, though is sounds like you’re mixing up naturally fermented sauerkraut with canned. Yes, no cooking is involved but jars do not seal. That happens with heat processing or canning in a hot water bath.

      The amount of salt you used will impact the rate of fermentation. It should soften, lose some of its saltiness and get sour. If you have none of this going on, you may have used too much salt. As long as you have no mold or any nasties growing, it should be fine to eat, however. It might be more like brined cabbage instead of soured cabbage. Put the jars in the fridge and enjoy.

      Check out my recipe where I take you step-by-step through the process of making naturally fermented sauerkraut. Hopefully, that will help.

  • User2014

    I make sauerkraut in Fido jar. After 10 days, can I put un-opened jar in refrigerator for two to three days to stop fermentation. After the fermentation has stopped, can I open the jar taste and remove part of it. After opening, can I close the lid and return the jar to room temperature, and let the fermentation continuue for next 10 days?

    • Hello, Fermentation is always happening, just at different rates, depending upon the temperature. In the refrigerator, it will slow way down but not stop completely.

      Play around with what you want to do, but no need to. You can taste it after the 10 days, see if you like it. If you do, put it in the fridge, if not, close it back up and let it continue to ferment.

  • I haven’t bought sauerkraut in a long time, as I tend not to know how to incorporate it in meals. But I really want the health benefits, so I’m trying harder to be creative. I went to the store today and got some Aidells Habanero & Green Chile sausage, but the store did not have my fave brand of sauerkraut – Kühne. Not willing to go to another store, I bought Libby – boy, does that taste different. To its credit, it does not contain preservatives, only color enhancement ingredient.

    I simply peeled a couple of potatoes, because the skin did not look good, and fried them up in olive oil. Added one of the sausages, cut up, and had that with the sauerkraut on the side. Mmm.

    I want to hurry up and use that jar of Libby so that I can get back to

    • Hello Sibyl Rose, Sounds like a delicious way to enjoy sauerkraut.

      To get the maximum health benefits, do look for brands found in the refrigerator section. They are alive and teeming with the good bacteria.

  • vinny

    Thank you for all the great ideas 🙂 <3 #probioticsrule

    • #probiotics rule! Like that. Enjoy incorporating them into your diet.

  • Granny Ganja

    I used to only put it on hotdogs but I’m going to try all of these

    • Great! You’ll be amazed at how easily a bit of sauerkraut shifts the whole flavor profile. Taste Buds Awaken! P.S. Love you “picture.”

  • Laura Arango

    I am eating it now but it’s really salty and I’m concerned I’m exceeding my salt healthy limits. Is it okay to rinse it without rinsing the good bacteria? or is it okay to just eat it that salty?

    • Hello Laura, Sorry to hear it’s too salty for you. From what I’ve read, you can go ahead and rinse it. Yes, you’ll be rinsing off some, but not all of the good bacteria. What type of salt did you use?

      For you next batch, try using Himalayan Pink Salt or Real Salt (both have lower sodium levels) and/or lower the amount of salt used. My recipe is for 2% salt. I’ve heard success with 1.5% salt. It’s easier with a scale that can read grams. For 800 grams, use 12 grams of salt.

  • Santa Granta

    For mango-kimchi salad, I used persimmon instead of mango and regular auerkraut instead of kimchi and it was delicious!! Also tried to add some pepper to the salad to give some spice (as originally it should have been kimchi:) ). Where actually surprised of how good this combo worked 🙂 Thanks for the great idea!

    • Persimmon-Sauerkraut Salad! Good creative work there. I wish persimmons grew here so I could try that combo. Sounds delicious.