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

Sauerkraut Salad

May 26, 2019 by Kimberly Killebrew Ā· 26 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 4 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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26 Comments →

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26 Responses

  1. Gaurav says

    November 8, 2020 at 10:32 am

    I have tried to made it but everything was spoiled and again I will try through your guidance.

    Reply
  2. Shubham Mathur says

    April 11, 2020 at 7:02 am

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

    Reply
  3. Nancy Smart. ( Elk Summit Cafe) says

    November 4, 2019 at 11:56 am

    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 !

    Reply
    • Kimberly @ The Daring Gourmet says

      November 4, 2019 at 12:17 pm

      That’s great, Nancy, I’m so glad everyone’s enjoying it, thank you!

      Reply
  4. CAROL BRAMMER says

    July 30, 2019 at 1:21 pm

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

    Reply
  5. Ingrid King says

    June 4, 2019 at 12:18 pm

    I just made this and it’s delicious! Will this freeze well?

    Reply
    • Kimberly @ The Daring Gourmet says

      June 4, 2019 at 2:23 pm

      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.

      Reply
  6. Santosh Kumar says

    June 4, 2019 at 3:23 am

    Hello Kimberly…it is such a amazing salad with best for our health…i also fan of german recipes..i will try to make it…Thanks for sharing…!

    Reply
  7. Helen says

    June 1, 2019 at 10:45 am

    I can’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

    Reply
  8. Joan S Middlebrook says

    May 28, 2019 at 12:23 pm

    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

    Reply
    • Kimberly @ The Daring Gourmet says

      June 4, 2019 at 2:47 pm

      Thank you so much, Joan! :)

      Reply
  9. Klaus Fecke says

    May 27, 2019 at 10:35 pm

    Love sauerkraut and looking forward to more

    Reply
  10. Douglas C Haines says

    May 27, 2019 at 1:13 pm

    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.)

    Reply
    • Kimberly @ The Daring Gourmet says

      May 27, 2019 at 1:40 pm

      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! :)

      Reply
  11. Joan S Middlebrook says

    May 27, 2019 at 9:34 am

    Could you share how to make sauerkraut from scratch? Thank you!

    Reply
    • Kimberly @ The Daring Gourmet says

      May 27, 2019 at 1:39 pm

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

      Reply
  12. Maureen says

    May 27, 2019 at 7:09 am

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

    Reply
    • Kimberly @ The Daring Gourmet says

      May 27, 2019 at 1:41 pm

      Hi Maureen, you’re welcome! No, I don’t rinse it, just drain it.

      Reply
  13. Marsha Hepler says

    May 27, 2019 at 5:08 am

    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.

    Reply
    • Kimberly @ The Daring Gourmet says

      May 27, 2019 at 1:47 pm

      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.

      Reply
  14. Kate says

    May 27, 2019 at 3:21 am

    Could you share your recipe for home-made Sauerkraut, please :-)

    Reply
    • Kimberly @ The Daring Gourmet says

      May 27, 2019 at 1:50 pm

      Coming soon, Kate, stay tuned! :)

      Reply
  15. robert jarnell says

    May 27, 2019 at 2:26 am

    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

    Reply
    • Kimberly @ The Daring Gourmet says

      May 27, 2019 at 1:52 pm

      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.

      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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