2-Ingredient Homemade Sauerkraut [Recipe]

How to Make Sauerkraut #probiotic #keto #lowcarb #cabbage #fermented #sauerkraut

I have always loved sauerkraut. But after trying a homemade sauerkraut recipe, the commercially canned stuff just doesn’t cut it anymore. Once I discovered how flavorful and nutritious fermented veggies are, I enrolled in a fermentation class at the local community center to help me master the basics. I was shocked at how easy it was and quickly began experimenting at home with different combinations of vegetables to try.

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Homemade Sauerkraut Recipe

Regardless of my latest fermentation project, I always have sauerkraut on hand for two reasons: taste and simplicity. The tang and crunchy texture keep me coming back, and prep is a breeze. There’s really nothing to it. The sauerkraut recipe consists of cabbage, salt, and a container to put it in. The hardest part about making sauerkraut is waiting to eat it!

DIY Sauerkraut Recipe

DIY Sauerkraut Recipe

Sauerkraut relies on lacto-fermentation. The Lactobacillus bacteria on the cabbage converts sugars into lactic acid, which preserves the vegetable and inhibits the growth of harmful bacteria. The salt also helps prevent bad bacteria from growing, so don’t be afraid of the kraut!

It’s totally safe, but you’ll need to be careful to use clean containers and utensils during preparation as to not introduce potential contaminants. I use a bowl, wide-mouth mason jar, and a canning funnel. The collapsible canning funnel that I use fits both regular and wide-mouth mason jars and dramatically reduces the mess. The first few times I made sauerkraut, I did it without a funnel and ended up with half of it on the counter.

 

 

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2-Ingredient Sauerkraut [Recipe]

Only two simple ingredients to make your own sauerkraut!

Course Appetizer, Condiment, Salad, Side Dish
Cuisine American, German
Special Diet Dairy-Free, Gluten-Free, Paleo, PSMF, Vegetarian
Prep Time 10 minutes
Total Time 10 minutes
Servings 30 Servings
Calories 7 kcal
Author Tasha Metcalf

Ingredients

  • 1 Head Cabbage Chopped
  • 1 Tablespoon Sea Salt

Instructions

  1. Shred or chop cabbage.
  2. Place cabbage into large bowl and add salt.
  3. Mash everything with a tamp or your hands to create brine until cabbage is limp and translucent.
  4. Pack cabbage and brine tightly into clean container until all of the cabbage is submerged.
  5. Ensure cabbage remains submerged by placing a cabbage leaf and a clean weight over the top.
  6. Cover with cloth, secure with band.
  7. Let sit at room temperature for several days up to 6+ weeks, until it reaches desired flavor.
  8. Refrigerate to stop the fermentation process.
Nutrition Facts
2-Ingredient Sauerkraut [Recipe]
Amount Per Serving
Calories 7
% Daily Value*
Sodium 237mg 10%
Potassium 51mg 1%
Total Carbohydrates 1g 0%
Vitamin A 0.6%
Vitamin C 13.4%
Calcium 1.2%
Iron 0.8%
* Percent Daily Values are based on a 2000 calorie diet.

DIY Sauerkraut Recipe
How to Make Sauerkraut #probiotic #keto #lowcarb #cabbage #fermented #sauerkrautHow to Make Sauerkraut #probiotic #keto #lowcarb #cabbage #fermented #sauerkraut

I prefer to eat my sauerkraut raw to reap the benefits of the probiotic bacteria. When cooked, the heat kills off the gut-healthy live cultures. Try adding sauerkraut to a salad, garnish to your favorite protein or as a side-dish of its own. You can add additional seasonings or ferment with other veggies for unique flavor combinations. Caraway seeds are a very popular addition to sauerkraut recipes.

how to make sauerkraut fermented cabbage #sauerkraut #paleo #whole30 #keto #low carb #fermentation #gapsdiet

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Hey babe! I’m Tasha, the lady behind Ketogasm. I love to get creative in the kitchen, geek out on nutritional science, and help badass ladies like you transition to a keto lifestyle. Whether you are healing with food or transforming that beautiful body of yours, I hope you find the resources on this site to be helpful along your way!

5 Comments

    • When you squeeze the cabbage with salt, it actually pulls fluid from the cabbage. You just cover the cabbage with this liquid and the cabbage ferments to make sauerkraut. 🙂

  • These are great pictures! I love that you enrolled in a fermentation class to learn more! I sort of did a similar thing but taught myself online via videos and research. Thanks so much for sharing your recipe! can’t wait to give this one a try!

  • I’m not sure if my family will eat that much sauerkraut before it goes bad. Is there a way to preserve it without destroying the beneficial bacteria? How long will finished sauerkraut keep in the refrigerator?

    • As long as it’s covered in the brine and refrigerated, the sauerkraut itself won’t go bad for months. I’m not sure how long the probiotic bacteria survive in these conditions though, I suspect not nearly as long.

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