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Sauerkraut Salad

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

sauerkraut salad recipe german sauerkrautsalat rezept apples 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.ย  We’d regularly buy some and either eat it plain for its health benefits or use it in salads.ย  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.ย  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.ย  Be sure to use the recommended sunflower oil as its flavor is an important component.ย  While raw sauerkraut has the probiotics, you can use canned/jarred sauerkraut if you prefer the milder flavor.ย  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 german sauerkrautsalat rezept apples vinegar onions gluten free vegetarian vegan

Sauerkraut Salad Recipe

Let’s get started!

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

sauerkraut salad recipe german sauerkrautsalat rezept apples vinegar onions gluten free vegetarian vegan

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

Enjoy!

sauerkraut salad recipe german sauerkrautsalat rezept apples vinegar onions gluten free vegetarian vegan

For more delicious salads be sure to try our:

 

Sauerkraut Salad

Cool, crisp, tangy and sweet, this quick and easy Sauerkraut Salad is not only wonderfully healthy, it's superbly delicious!
5 from 8 votes
Prep Time 15 minutes
Total Time 15 minutes
Course Salad, Side Dish
Cuisine German
Servings 6 servings
Calories 67 kcal

Ingredients
 
 

  • 18 ounces (approx. 3 cups) 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: 67kcalCarbohydrates: 6gProtein: 1gFat: 5gSaturated Fat: 1gSodium: 563mgPotassium: 164mgFiber: 3gSugar: 3gVitamin A: 50IUVitamin C: 13.9mgCalcium: 29mgIron: 1.2mg
Keyword Sauerkraut Salad
Tried this recipe?Let us know how it was!

Originally published on The Daring Gourmet May 26, 2019

kimberly killebrew the daring gourmet

Hi, Iโ€™m Kimberly Killebrew and welcome to Daring Gourmet where you'll find delicious originals, revitalized classics, and simply downright good eats from around the world! Originally from Germany, later raised in England, world-traveled, and now living in the U.S., from my globally-influenced kitchen I invite you to tour the world through your taste buds!

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Recipe Rating




5 from 8 votes (3 ratings without comment)

32 Comments

  1. HELLO FRIEND,
    your recipe is very interesting I like your all post. please keep up the good work.

  2. I own a restaurant in a small mountain town in Idaho. I tried your recipe and my customers and I loved it! I have a nice little salad bar and it was great on it. I had to use the jarred sauerkraut. I need to learn how to make my own !

  3. CAN I COMPLELY MAKE MY SAUERKRAUT SALAD AHEAD OF TO SERVE 4 OR 5 DAYS BEFORE DAY TO SERVE ???

    1. I’m so glad, Ingrid, thank you! That’s a great question. I haven’t tried freezing it – if you do please let us know the outcome.

  4. I canโ€™t wait to try this receipt, I love sauerkraut. But have never had raw. Want to learn to make it.
    Thank you for all of your receipts.
    Helen

  5. Thank you for your reply. I have enjoyed so many of your recipes and look forward to opening each one! Please keep them coming! Joan

  6. Please share your recipe/method for making raw sauerkraut. This is the second recipe that I am interested in that includes sauerkraut. I tried making sauerkraut for sauerkraut soup using what direction I could find and was not satisfied with the results. Your recipes and discussions always give me confidence to try something new. (I spent my high school years as an Army brat in Frankfurt and have followed you since trying lebkuchen.)

    1. Thank you, Douglas, I really appreciate the compliment. Yes, I will be publishing a tutorial on making sauerkraut in the near future so stay tuned! :)

    1. Hi Joan, yes, I will be publishing a tutorial on that in the near future. Stay tuned! :)

  7. Thank you for all your interesting posts/recipes!
    Do you rinse sauerkraut before using in this salad or other recipes?

  8. Is the 18 ounces by weight or liquid measure. We also make our own kraut and there is nothing so heavenly As a matter of fact I just ate some for a pre-breakfast like a pre-biotic. We bag and freeze ours and share whenever possible! We love this method over the jarring and pasteurizing method that we did for many years. Thanks for the recipe I look forward to trying it. I’m sure my father in law will love it.

    1. Hi Marsha, it’s by weight and comes out to approximately 3 cups. I agree, raw fermented sauerkraut is awesome! I hope you and your family enjoy it.

  9. Hi Kimberly,
    going to try this soon as the weather permits, in the meantime just living on hot german salad, good enough to grace your recipe blog,let me know and I`ll send you the recipe and you can try it out and no doubt enhance it somewhat. I have tried 2 of your other recipes hav`nt commented on them as yet, but were also excellent! your videos are also great
    best
    bob j

    1. Thanks so much, Bob, I really appreciate the compliment. You bet, I’d love for you to share your recipe. You can either post it here in the comments or email it to me at daringgourmet @ yahoo.com.