Probiotic Sauerkraut Salad
Boost your gut health with this quick and easy recipe featuring sauerkraut, a fermented food rich in probiotics that support a healthy digestive system. Combining sauerkraut with crisp apples, shredded carrots, lemon juice, fresh parsley, and a touch of oil creates a refreshing and nutritious dish that's simple to prepare. With just six ingredients, this recipe is perfect for maintaining digestive wellness throughout the year, offering a balance of flavours and textures that make it both satisfying and beneficial for your gut. I personally like to use my homemade sauerkraut, which contains plenty of aromatic caraway and dill seeds that enhance its taste. If you are buying sauerkraut from the store, you might find that it lacks some of these spices, so you may want to add some caraway and dill seeds into the sauerkraut ahead of time to enrich its flavour.
Probiotic Sauerkraut Salad Recipe
By Zosia Culinary Adventures | Date: June 30, 2025
Preparation Time: 15 minutes
Yield: 8 servings
Ingredients:
150 g fresh peeled carrots, shredded
150 g fresh Mutsu apples (sweet, slightly tart apple variety), shredded
350 g homemade sauerkraut or bought from the store
1/3 cup fresh parsley, finely chopped
90 ml avocado or sunflower oil
freshly ground black pepper
juice from 1 lemon or 1/3 cup apple cider vinegar
Instructions:
Strain the sauerkraut carefully, reserving all the juice for potential use later if you wish to enhance the tangy flavour of your dish. The sauerkraut juice itself is exceptionally beneficial for gut health, rich in probiotics that support a balanced digestive flora. Consuming this juice is one of the best ways to nourish your digestive system naturally, promoting overall wellness.
Chop the sauerkraut finely to avoid long strips and get a smooth texture.
Carefully grate the apple and carrot with a box grater that has large holes for a coarse texture.
In a large glass bowl, combine the chopped cabbage, grated apple, parsley and grated carrot.
Add the oil and fresh lemon juice to the glass bowl, then thoroughly mix all the ingredients together until they are well combined.
Taste your salad and adjust its flavour to your personal liking. You might want to add an extra pinch of salt, a splash of sauerkraut juice, or a dash of freshly ground pepper to enhance the overall taste.
Place the sauerkraut salad in the fridge for at least an hour to allow the flavors to meld and develop more fully. It often tastes even better the next day, when the ingredients have had more time to blend together.
Enjoy it!
