Cool, crisp, tangy and sweet, this quick and easy German Sauerkraut Salad recipe 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!
Sauerkraut Salad Recipe
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.
Enjoy!
For more delicious salads be sure to try our:
- Broccoli Salad
- Waldorf Salad
- Greek-style Grilled Asparagus Salad with Tomatoes and Feta
- Thai Quinoa Salad
- Pea Salad
- Macaroni Salad
- Classic Potato Salad
- Freezer Slaw
- Coleslaw
- Bohnnensalat (German Green Bean Salad)
- Creamy German Cucumber Salad
- Watermelon Salad with Mint and Feta
Sauerkraut Salad (Sauerkrautsalat)
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
Originally published on The Daring Gourmet May 26, 2019
Gaurav says
I have tried to made it but everything was spoiled and again I will try through your guidance.
Shubham Mathur says
HELLO FRIEND,
your recipe is very interesting I like your all post. please keep up the good work.
Nancy Smart. ( Elk Summit Cafe) says
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 !
Kimberly @ The Daring Gourmet says
That’s great, Nancy, I’m so glad everyone’s enjoying it, thank you!
CAROL BRAMMER says
CAN I COMPLELY MAKE MY SAUERKRAUT SALAD AHEAD OF TO SERVE 4 OR 5 DAYS BEFORE DAY TO SERVE ???
Ingrid King says
I just made this and it’s delicious! Will this freeze well?
Kimberly @ The Daring Gourmet says
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.
Santosh Kumar says
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…!
Helen says
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
Joan S Middlebrook says
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
Kimberly @ The Daring Gourmet says
Thank you so much, Joan! :)
Klaus Fecke says
Love sauerkraut and looking forward to more
Douglas C Haines says
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.)
Kimberly @ The Daring Gourmet says
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! :)
Joan S Middlebrook says
Could you share how to make sauerkraut from scratch? Thank you!
Kimberly @ The Daring Gourmet says
Hi Joan, yes, I will be publishing a tutorial on that in the near future. Stay tuned! :)
Maureen says
Thank you for all your interesting posts/recipes!
Do you rinse sauerkraut before using in this salad or other recipes?
Kimberly @ The Daring Gourmet says
Hi Maureen, you’re welcome! No, I don’t rinse it, just drain it.
Marsha Hepler says
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.
Kimberly @ The Daring Gourmet says
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.
Kate says
Could you share your recipe for home-made Sauerkraut, please :-)
Kimberly @ The Daring Gourmet says
Coming soon, Kate, stay tuned! :)
robert jarnell says
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
Kimberly @ The Daring Gourmet says
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.