How to Make Homemade Sauerkraut
Sauerkraut has become a highly popular condiment in recent times, and for good reason. Not only tasty, sauerkraut boasts of many gut-health-promoting nutrients. It is a superfood, but it is so cheap if you make it yourself. Homemade Sauerkraut is probably THE easiest and cheapest superfood to access. Health has never been so easy!
Organic sauerkraut is SO expensive if you buy it from supermarkets or specialty stores. Plus, it has lost a lot of the nutrients Sauerkraut has to offer, because shop-bought stuff has been pasteurized to have long shelf life. If you make it yourself, you get all the benefits from the probiotics, plus you get more bang for your buck.
What is Sauerkraut?
Sauerkraut literally translates to “sour cabbage,” and that is exactly what it is! It’s a type of fermented cabbage that has been finely sliced and preserved in a brine made from its own juices and salt. This fermentation process, driven by natural lactic acid bacteria, gives sauerkraut its signature tangy flavor while also making it rich in probiotics that support gut health.
Sauerkraut comes in many forms and flavors, depending on regional traditions and added ingredients. Some versions incorporate caraway seeds, juniper berries, or even shredded carrots for extra depth.
However, the simplest and, in my opinion, tastiest version is made with just cabbage and salt. Keeping it simple allows the natural sweetness of the cabbage to shine while developing that perfect sour kick. Some vegetables ferment a bit funkier and can alter the cabbage’s clean, crisp flavor, but a pure cabbage ferment is both refreshing and delicious.
Sauerkraut is not only a flavorful addition to meals but also a powerhouse of nutrients, including vitamin C, vitamin K, and beneficial enzymes that aid digestion. Whether enjoyed on its own, as a topping for sandwiches, or alongside hearty dishes, this humble fermented food has been cherished for centuries across many cultures.
Is it Safe to make your own Sauerkraut?
Yes, it is absolutely safe to make your own sauerkraut! In fact, homemade sauerkraut is often more nutritious and beneficial than store-bought versions.
Why is homemade sauerkraut better? Most commercially available sauerkraut undergoes pasteurization—a process that involves heating to high temperatures to extend shelf life and kill harmful bacteria. However, this also destroys the beneficial probiotics and enzymes that make fermented foods so good for gut health. Many store-bought varieties also contain added preservatives, vinegar, or excess sodium, which alter the natural fermentation process and reduce its health benefits.
When made properly, homemade sauerkraut is not only safe but also packed with live cultures that support digestion and immune function. The key to safe fermentation is keeping your ingredients and equipment clean. Always use a sterilized jar, ensure your cabbage is fully submerged in brine to prevent mold growth, and store it in a cool, dark place during fermentation.
Once fermented to your liking, store sauerkraut in the refrigerator, where it can last for months. While properly stored sauerkraut can stay fresh for up to six months or longer, in my house, it rarely lasts past three months before it’s all eaten!
The Practical Benefits of Homemade Sauerkraut
The benefits of making sauerkraut at home go far beyond its reputation as a probiotic-rich superfood. It’s a simple, budget-friendly, and highly nutritious addition to your diet.
1. It’s Surprisingly Easy to Make
Despite its impressive health benefits, sauerkraut requires just two ingredients—cabbage and salt—and a bit of patience while it ferments. No special equipment or fancy techniques are needed, making it one of the most accessible fermented foods to create at home. I’ll go into the step-by-step process later, but trust me, once you try it, you’ll never go back to store-bought!
2. It’s Incredibly Cost-Effective
Making sauerkraut at home is a much cheaper way to boost your health compared to buying it in stores. Here in New Zealand, a small jar of sauerkraut costs at least $5, which is the same price as an entire cabbage! (And yes, even that is expensive these days!) When you make your own, you can produce several jars of fresh, probiotic-rich sauerkraut for the same cost as a single store-bought jar.
3. It’s More Nutrient-Dense Than Store-Bought Versions
Most commercial sauerkraut is pasteurized, a process that extends shelf life but also destroys many of the beneficial probiotics and enzymes. By fermenting at home, you retain all of the gut-friendly bacteria and essential nutrients, making homemade sauerkraut far superior to most probiotic supplements on the market.
The Nutritional Benefits of Homemade Sauerkraut
1. It’s a Gut Health Powerhouse
A healthy gut is the foundation of overall well-being, and homemade sauerkraut is packed with diverse strains of probiotics to support digestion and gut flora. Research suggests that one serving of sauerkraut can contain around 28 different strains of beneficial bacteria—far more than most probiotic supplements!
2. It Boosts Immunity
Because gut health and immune function are closely linked, eating sauerkraut regularly can help strengthen your immune system. The probiotics in sauerkraut inhibit the growth of harmful bacteria while promoting the production of natural antibodies, helping your body fight infections more effectively.
3. It Improves Digestion
Fermented foods like sauerkraut are rich in digestive enzymes, which help break down food into more absorbable nutrients. This can ease bloating, support nutrient absorption, and promote overall digestive comfort.
4. It Supports Brain Health and Mood Regulation
The gut-brain connection is a growing area of scientific interest, and sauerkraut plays a major role in supporting both! The beneficial bacteria in sauerkraut help regulate neurotransmitters that influence mood, stress levels, and cognitive function.
Additionally, sauerkraut improves the gut’s ability to absorb mood-boosting minerals like magnesium and zinc, which are essential for stress management and emotional balance. Research even suggests that gut bacteria can send signals to the brain, influencing how we think and feel. How incredible is that?
For a deeper dive into the many benefits of sauerkraut, I highly recommend giving this article a read. It’s fascinating and might just inspire you to start fermenting your own sauerkraut tomorrow!
Is Homemade Sauerkraut Easy to make?
Yes, Homemade Sauerkraut is so simple to make.
You need only 2 ingredients: cabbage and salt. Both ingredients are super cheap to buy, plus a whole cabbage will yield a lot of Sauerkraut
You don’t need any special equipment, either. Just use any clean, sterilised glass jar with a lid.
I was gifted this awesome fermenting jar from my husband. It does make the whole process a lot easier, but you really do not need a special fermenting jar. Do not let a lack of one stop you from starting your Sauerkraut journey!
The process of making Sauerkraut is simple too. Just thinly slice (or process) the sauerkraut, massage the salt in, store in jars, and leave for a week. Presto, your ticket to health!
Why does Homemade Sauerkraut use Salt?
Some people may baulk at the fact that so much salt is needed for Homemade Sauerkraut.
But it is not there for flavour!
The salt helps the cabbage to release the brining liquid that it ferments in. This brine is important, because unless the cabbage is completely submerged in the brining liquid, it would go mouldy.
The salt therefore preserves the cabbage, which is why Sauerkraut has such a long shelf life.
How long does Homemade Sauerkraut last?
The real question is—how long can you resist eating it?
In truth, homemade sauerkraut can last for several months to even a year when stored properly. The longer it ferments, the deeper its flavor develops and the more beneficial probiotics it contains. As long as the cabbage remains fully submerged in its brine, it stays safe to eat and continues to age beautifully.
Sauerkraut doesn’t usually stick around long in most households—especially if you’re eating it daily! In my experience, a batch rarely lasts more than three months before it’s completely devoured.
For best results, store your sauerkraut:
- At room temperature (for active fermentation): It can sit on the counter for a few weeks while it ferments. Taste it every few days to determine your preferred tanginess.
- In the refrigerator (for long-term storage): Once it reaches your desired flavor, move it to the fridge, where it can last six months or longer. Cold temperatures slow fermentation but don’t stop it entirely, so flavors continue to develop over time.
So, if you ever manage to keep a jar around long enough, rest assured—your sauerkraut will only get better with age!
Different Sauerkraut Flavours that have worked well for me:
One of the best things about making sauerkraut at home is the ability to experiment with different flavors! While classic sauerkraut made with just cabbage and salt is delicious on its own, adding extra ingredients can enhance both the taste and nutritional benefits.
Here are some of my favorite flavor combinations:
- Garlic – Simple yet flavorful, garlic adds a delicious depth to the sauerkraut while offering additional immune-boosting properties.
- Garlic, Ginger & Curry Powder – A warm, slightly spicy combination that gives your sauerkraut a mild Indian-inspired kick. The ginger aids digestion, while curry powder adds an earthy richness.
- Carrot, Ginger & Garlic – A slightly sweeter and more aromatic version of sauerkraut. The carrot adds a subtle crunch, while the ginger and garlic give it a zesty and immune-supporting boost.
- Cauliflower & Carrot – A fantastic combination that introduces a little extra texture. Cauliflower absorbs the tangy brine beautifully, while the carrot adds a hint of natural sweetness.
Feel free to get creative! You can also try adding caraway seeds, turmeric, red pepper flakes, or even apples for a slightly sweet twist. The possibilities are endless!
Amazing uses for Homemade Sauerkraut
Homemade sauerkraut isn’t just a gut-boosting superfood—it’s also a flavorful addition to countless meals! Its tangy, salty, and slightly crunchy texture makes it the perfect complement to both simple and adventurous dishes. Here are some of my favorite ways to enjoy it:
- Peanut Butter, Sauerkraut & Nutritional Yeast on Toast – A surprisingly delicious combination! The creamy peanut butter, umami-rich nutritional yeast, and tangy sauerkraut create the perfect balance of flavors.
- Eggs & Sauerkraut on Toast – Whether fried, poached, or scrambled, eggs pair beautifully with sauerkraut. Add a drizzle of mayonnaise for extra creaminess.
- As a Garnish on an Omelette – Sprinkle sauerkraut over a hot omelette for an extra kick of acidity and crunch.
- In Japanese Okonomiyaki Pancakes – A fun twist! Swap out or mix in sauerkraut with cabbage for a unique take on this savory Japanese pancake.
- As a Salad Garnish – Adds a tangy bite that enhances any salad and provides a probiotic boost.
- Straight from the Jar! – Let’s be honest, sometimes the best way to enjoy sauerkraut is by the spoonful, straight into your mouth. It’s that good!
Sauerkraut is incredibly versatile—get creative and add it to sandwiches, burgers, wraps, or even tacos for a zesty twist!
How to Make Homemade Sauerkraut
Alright, this is what we came for! Time to get down to the nitty gritty and find out how you actually MAKE this wonderful stuff!
