Cool, crisp, tangy and sweet, this quick and easy German Sauerkraut Salad is not only wonderfully healthy, it’s superbly delicious! Low calorie, low carb and low fat.
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. We’d regularly buy some and either eat it plain for its health benefits or use it in salads. 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. 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. Be sure to use the recommended sunflower oil as its flavor is an important component. While raw sauerkraut has the probiotics, you can use canned/jarred sauerkraut if you prefer the milder flavor. 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!
Let’s get started!
Place the sauerkraut, apples, onions and chives in a large bowl and stir to combine. 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, giving it another stir.
This sauerkraut salad can be served chilled or at room temperature, whichever your preference is.
German Sauerkraut Salad
- 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)
- authentic German sauerkraut (recommended if substituting canned/jarred sauerkraut for the raw sauerkraut)
- 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
- 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.