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Probiotic sauerkraut recipe

Probiotic Sauerkraut Recipe

Jenna Volpe, RDN, LD, CLT
This traditional and timeless probiotic sauerkraut recipe is simple, easy to make, and wonderful for supporting a healthy gut and immune system!
Prep Time 45 mins
Total Time 7 d
Servings 32

Equipment

  • Cutting board
  • Large bowl
  • Knife for chopping cabbage
  • Wooden spoon
  • Wide-mouth 1-quart mason jar
  • Fermentation weight (recommended)

Ingredients
  

  • 1 head cabbage (Red or green… you choose!)

    *Napa cabbage = low FODMAP.

  • 2 TBSP unrefined salt Celtic or Kosher recommended
  • 1 teaspoon caraway seeds (optional!)

Instructions
 

Part 1: Preparation (30-45 minutes)

  • Make sure all equipment is clean (and wash your hands too!).
  • Remove outer layer of cabbage then chop into halves, then quarters, smaller and smaller until it appears shredded. 
  • Transfer shredded cabbage to large bowl, then add the salt.
  • Begin hand-mixing (massaging) the cabbage-salt mixture for about 5-10 minutes until it begins to “sweat”.  (The salt will cause the water from the cabbage to leak out, and the cabbage will shrink in size).  By the end, there should be enough liquid brine to completely submerge the cabbage when it’s transferred to the jar.
  • Add the caraway seeds (stir in with a spoon).
  • Transfer the cabbage-caraway blend and liquid brine into the mason jar.  Make sure the cabbage is completely submerged under the liquid in the jar.  Cover it with a fermentation weight to ensure it’s completely anaerobic (“without air”).
  • Seal tightly with the mason jar lid.

Part 2: Fermentation (~1 week)

  • Leave the jar of cabbage in salt brine in your kitchen cabinet for 5 days to 2 weeks (exposed to as little light as possible). The hotter the room temperature, the faster your cabbage will ferment.  One week is the standard amount of time it usually takes me to successfully make probiotic sauerkraut.
    A few things to keep in mind:
    After 24 hours you should start to observe some bubbling or even fizzing sounds. This is normal and exciting!  Let it continue to ferment over the next week or so until it has reached your desired taste/texture. 
    **If you see any mold on top above the brine, remove it.  This should not happen if all the cabbage is 100% submerged.  Anything under the brine is still safe to eat!**

Notes

Recommended use: 

  • Enjoy a spoonful of this probiotic sauerkraut 1-4x/day around meal times for best results.   Start small (1/2 teaspoon at a time), and slowly work your way up to a few spoonfuls a few times a day. 
  • Probiotic sauerkraut makes a great addition to salads, sandwiches, or over eggs for some extra flavor to your meal!
Keyword gut health supplements, probiotic sauerkraut recipe
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