How to Make Sauerkraut: A Guide to Creating it at Home
Introduction: Rediscovering a Gut-Healthy Classic
In today’s wellness-conscious world, fermented foods are more than a trend—they’re a lifestyle. One of the easiest, most satisfying fermented foods you can make at home is an easy sauerkraut. All you need is cabbage, salt, and a little patience.
At Good Nude Food , we’re passionate about bringing the power of fermentation into everyday life. Our Superkrauts are bursting with live cultures, and we want you to feel empowered to ferment at home too. This blog post will show you exactly how to make sauerkraut, with an easy sauerkraut recipe.
Table of Content
Winner of UK's Best Sauerkraut
A Quick Look at Sauerkraut’s Heritage
Despite its association with Germany, sauerkraut likely originated in China over 2,000 years ago. It travelled through Central Asia into Europe, where it became a pantry staple thanks to its ability to preserve the harvest through long winters.
In the U.K., it has recently risen in popularity as a gut-friendly, naturally probiotic food , thanks to increased interest in fermented foods. Today, it’s a staple in any gut health regime, whether as a tangy topping or a side dish.
Why Sauerkraut Is So Good for You
Fermentation transforms ordinary cabbage into a living, tangy superfood. During this process, beneficial bacteria (like Lactobacillus) break down sugars into lactic acid, which preserves the cabbage and boosts its nutritional value.
Science-Backed Benefits:
Supports digestion and gut microbiome diversity
Boosts immunity
May reduce inflammation (Dimidi et al., 2019)
Increases B-vitamins and bioavailability of minerals
Rich in fibre and low in calories
According to a 2017 review in Current Opinion in Biotechnology, fermented vegetables like sauerkraut can provide probiotics that support health beyond the gut.
What You Need to Make Sauerkraut at Home
This simple sauerkraut recipe combines natural fermentation with simple ingredients to create a nutritious condiment.
EASY SAUERKRAUT RECIPE
Ingredients:
2kg very firm white or green cabbage , cored and shredded
3 tbsp coarse sea salt (or 2% of shredded cabbage weight)
1 tsp black pepper or peppercorns (for spice and flavour)
Equipment:
A large bowl or tub (cleaned thoroughly)
A large glass jar or ceramic crock
A fermentation weight, clean smaller jar or bamboo sticks (to submerge under brine)
Cling film, fermentation lid, muslin cloth with string
Step-by-Step Instructions
Step-by-Step: How to Make Sauerkraut
1. Prepare the Cabbage
Rinse and remove any damaged outer leaves. Cut the cabbage into quarters, remove the core, and shred it finely using a knife or food processor.
2. Salt and Massage
Place the cabbage in a large bowl and sprinkle with salt. Massage the cabbage firmly for 5 minutes. Wait 5 minutes, then massage again. The cabbage will start to release water and reduce in volume.
3. Add Pepper
Add pepper/peppercorns, if using.
4. Pack the Jar
Firmly press the cabbage into a sterilised jar, pouring in all the liquid. Press it down so it’s completely submerged in brine. Leave 2–3cm of headroom.
5. Weigh It Down
Place a reserved cabbage leaf on top and use a fermentation weight, smaller jar or bamboo stick to keep the cabbage submerged. Cover loosely with cling film, muslin cloth or a fermentation lid.
6. Ferment
Leave at a cool room temperature (18–20°C) for at least 14 days. For full flavour and maximum probiotic development, ferment for 2–6 weeks.
Check daily: release gases, skim any scum, and ensure the cabbage stays submerged.
7. Taste and Store
We recommend leaving it for 14 days before tasting. Once tangy enough for your liking, refrigerate in a sealed jar. It will continue to ferment slowly in the fridge and keep for up to 6+ months.
Tips for the Best Fermented Sauerkraut
Use Fresh, Organic Ingredients – Pesticides can interfere with fermentation.
Make Sure the Cabbage is Covered in Brine – Prevents mould from forming.
Be Patient – The longer it ferments, the tangier it becomes.
Store Properly – Refrigerated sauerkraut lasts for months in the fridge.
Experiment with Flavours – Try adding jalapeños or carrots for variety.
Winner of UK's Best Sauerkraut
Here are some great ways to eat it:
On Avocado Toast – Adds a tangy crunch to a creamy favourite.
In Grain Bowls – Perfect as a topping for quinoa, brown rice, or millet.
In Wraps and Sandwiches – Gives an extra layer of flavour and texture.
With Roasted Vegetables – Brightens up sweet potatoes or carrots.
On Grilled Fish or Tofu – Complements proteins with a burst of acidity.
On a Cheese Board – A unique and healthy addition to a snack platter.
In Tacos – Adds a fresh, crunchy twist to any taco.
"The trillions of bacteria in our gut impact everything from digestion to immune function. Eating fermented foods like sauerkraut can enhance microbial diversity, which is linked to better health outcomes."
Winner of UK's Best Sauerkraut
Final Thoughts
There’s something truly magical about turning cabbage into a fizzy, zesty jar of gut-loving sauerkraut. It’s a slow, mindful process that rewards you with flavour, health, and self-sufficiency.
Whether you’re a long-time fermenter or brand new to the world of probiotics, this recipe is your gateway to better digestion, stronger immunity, and more vibrant meals.
Give it a go, and if you’re ever short on time, let us do the work—our award-winning Superkrauts are always here to support your gut.
Want to try this nutrient-packed sauerkraut recipe? We would love to see your version on Instagram or Facebook - Tag us @goodnudefooduk and use the hashtag #Superkraut
Winner of UK's Best Sauerkraut
If you want to try out our gut friendly Superkraut, you can check out more on our store
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What is sauerkraut?
Sauerkraut is a fermented food made from finely chopped cabbage that is left to ferment with salt. During the fermentation process, natural bacteria break down the sugars in the cabbage, producing probiotics that are beneficial for gut health.
What are the health benefits of eating sauerkraut?
It is rich in probiotics, fiber, and vitamins C and K, making it excellent for gut health, immune support, and digestion. It also contains antioxidants that help reduce inflammation and promote overall well-being.
How does sauerkraut benefit gut health?
Sauerkraut is a fermented food rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. The fermentation process enhances the bioavailability of nutrients and introduces live cultures that help improve digestion, reduce inflammation, and strengthen the immune system. Regular consumption of sauerkraut can contribute to a balanced gut environment, reducing bloating and promoting better nutrient absorption.
Is sauerkraut a good source of probiotics?
Yes, sauerkraut is one of the best plant-based sources of probiotics. The fermentation process creates live bacteria, such as Lactobacillus, which support a balanced gut microbiome and improve digestion.
How much sauerkraut should I eat daily for gut health?
While individual needs vary, a small serving of 1 to 2 tablespoons per day is generally recommended to introduce beneficial probiotics without overwhelming the digestive system. If you're new to fermented foods, start with a smaller amount and gradually increase to avoid digestive discomfort. Pairing sauerkraut with fiber-rich and prebiotic foods, such as whole grains and vegetables, enhances its gut health benefits.
Which foods help improve gut health?
Fermented foods (yogurt, kefir, kimchi, sauerkraut) provide beneficial probiotics.
Fibre rich foods (legumes, whole grains, fruits, vegetables) act as prebiotics, feeding good bacteria.
Healthy fats (avocados, nuts, olive oil) support gut lining integrity.
Bone broth and collagen-rich foods help repair the gut lining.
Is gut health important to overall health?
A healthy gut is essential for overall well-being. A balanced microbiome supports nutrient absorption, strengthens the immune system, regulates mental health, and helps reduce inflammation. Poor gut health has been associated with various conditions, including digestive disorders, autoimmune diseases, and even mental health challenges like depression.
How should I store sauerkraut, and how long does it last?
After fermentation, sauerkraut should be stored in an airtight container in the refrigerator, where it can last for several months. Properly stored, it retains its probiotics and flavour.
Is sauerkraut suitable for vegetarians or vegans?
Yes, traditional sauerkraut is entirely plant-based and suitable for both vegetarians and vegans. However, always check labels for any added ingredients that may not align with a specific diet.
Does sauerkraut contain gluten?
No, sauerkraut is naturally gluten-free. However, if store-bought, it’s best to check labels for any additives or cross-contamination.
Are there any side effects or risks associated with eating sauerkraut?
While sauerkraut is healthy, consuming too much at once, when you are new to eating it, may cause bloating or gas due to its high probiotic content. People sensitive to histamines may also experience mild reactions.
How can I incorporate sauerkraut into my diet?
Sauerkraut is versatile and can be eaten on its own, added to salads, used as a topping for sandwiches and burgers, mixed into grain bowls, or paired with roasted vegetables for extra flavour and gut-friendly benefits.
Related Readings
Winner of UK's Best Sauerkraut