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Home Ā» Daring Health with Dr. Killebrew Ā» Sauerkraut Salad

Sauerkraut Salad

May 26, 2019 by Kimberly Killebrew Ā· 28 Comments

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Cool, crisp, tangy and sweet, this quick and easy German Sauerkraut Salad is not only wonderfully healthy, it’s superbly delicious!Ā  Low calorie, low carb and low fat.

sauerkraut salad recipe apples german vinegar onions gluten free vegetarian vegan

My Bavarian mom frequently made this Sauerkraut Salad while we were growing up and it’s a salad our whole family enjoyed. Growing up in Germany, we bought our sauerkraut at the local health food store where it was readily available, wonderfully fresh and packed with probiotics.Ā  We’d regularly buy some and either eat it plain for its health benefits or use it in salads.Ā  The flavors in this German sauerkraut salad pair really well and the crunchy sauerkraut with the crisp sweet apples is a fabulous combination.

Since moving to the U.S. I now make my own sauerkraut because it’s harder to find raw sauerkraut here and when you do it’s pricey.Ā  Plus, by making your own you have the benefit of having full control over the process and the confidence that your sauerkraut really does have all those live, healthy probiotics in it.

This sauerkraut salad comes together quickly and with minimal ingredients.Ā  Be sure to use the recommended sunflower oil as its flavor is an important component.Ā  While raw sauerkraut has the probiotics, you can use canned/jarred sauerkraut if you prefer the milder flavor.Ā  If you are going to use canned sauerkraut I strongly recommend using genuine German sauerkraut.

Quick, easy, healthy, low calorie, low carb, low fat, vegan and delicious, this is a salad that sauerkraut lovers will love!

sauerkraut salad recipe apples german vinegar onions gluten free vegetarian vegan

Let’s get started!

Place the sauerkraut, apples, onions and chives in a large bowl and stir to combine.Ā  Whisk together the oil, honey and salt.Ā  Pour over the salad and stir to combine.Ā  Add more salt as needed.Ā  Cover and refrigerate for at least one hour before serving, giving it another stir.

This sauerkraut salad can be served chilled or at room temperature, whichever your preference is.

Enjoy!

sauerkraut salad recipe apples german vinegar onions gluten free vegetarian vegan

 

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sauerkraut salad recipe german healthy apples

German Sauerkraut Salad

Kimberly Killebrew
Cool, crisp, tangy and sweet, this quick and easy German Sauerkraut Salad is not only wonderfully healthy, it's superbly delicious!
Print Recipe
5 from 5 votes
Prep Time 15 mins
Total Time 15 mins
Course Salad, Side Dish
Cuisine German
Servings 6 servings
Calories 67 kcal

Ingredients
 
 

  • 18 ounces (approx. 3 cups) raw sauerkraut , drained (raw/fermented sauerkraut has the probiotics and is fresher/crisper, but you can substitute quality German canned/jarred sauerkraut for a milder flavor)
  • How to Make Sauerkraut (it's easy! Click link for recipe tutorial)
  • 2 medium sweet apples , diced
  • 1/2 cup finely chopped yellow onion
  • 1 1/2 tablespoons chopped chives
  • 2 tablespoon sunflower oil (the sunflower oil flavor is an important element, do not substitute with another oil)
  • 1-2 teaspoons honey or cane sugar
  • salt to taste

Instructions
 

  • Combine the sauerkraut, apples, onion and chives in a large bowl. Whisk together the oil, honey and salt. Pour over the salad and stir to combine. Add more salt as needed. Cover and refrigerate for at least one hour before serving. Can be served cold or at room temperature.

Nutrition

Calories: 67kcal | Carbohydrates: 6g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 563mg | Potassium: 164mg | Fiber: 3g | Sugar: 3g | Vitamin A: 50IU | Vitamin C: 13.9mg | Calcium: 29mg | Iron: 1.2mg
Keyword Sauerkraut Salad
Tried this recipe? Mention @daringgourmet or hashtag #daringgourmet

 

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28 Comments →

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28 Responses

  1. Carolyn T says

    July 1, 2022 at 8:40 am

    great flavour. added walnuts and had no oil so left it out. going to buy some and try it with the sunflower oil. thank you

    Reply
    • Kimberly Killebrew says

      July 1, 2022 at 3:01 pm

      Thank you, Carolyn, I’m happy you enjoyed it!

      Reply
  2. Harold Jackson says

    November 20, 2021 at 12:14 pm

    Kraut salad was wonderful! Really great the second day!

    Reply
    • Kimberly @ The Daring Gourmet says

      November 20, 2021 at 7:23 pm

      Thank you, Harold, I’m so happy you enjoyed it!

      Reply
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kimberly killebrew the daring gourmet

Welcome!Ā  I’m Kimberly and I share delicious originals, revitalized classics and authentic dishes from around the world.Ā  Come travel the world through your taste buds!

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