Making traditionally fermented sauerkraut at home isn't time consuming and doesn't require special supplies. This Simple Raw Sauerkraut Recipe is foolproof and will ensure you get perfectly crunchy probiotic-rich fermented food every time.

An important tenant of a nourished kitchen is the regular practice of lacto-fermenting foods. And we have a growing plethora of those foods with fermented jalapenos, salsa, and cherry tomatoes.

Cultures around the world have their traditional and favorite ferments. Sauerkraut is one of the most ancient ferments, with recipes differing wildly amongst various Eastern European and Asian regions.

Some recipes include caraway seeds like in this red cabbage sauerkraut; others add shredded carrots or apples for additional flavor. Hello, spicy sauerkraut with ginger and garlic!

This, on the other hand, is a very basic 2-ingredient recipe that can be used as a framework to create your own sauerkraut.

But buckle up. This post is long but packed with very important information. For your convenience, you can jump to recipe above or click through any of the table of contents links below. But there is valuable information in the body of the post, so grab yourself a warm cup of tea and get comfortable.

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What is raw sauerkraut?

Raw sauerkraut implements a wild fermentation process instead of the use of heat.

Preserved sauerkraut in jars is not a live food. That sauerkraut has been processed at high heat, destroying all friendly bacteria. Sure, it may still come with health benefits but it will be absent of live probiotics and enzymes.

Raw sauerkraut uses lacto-fermentation, a process where sugars and starches in the cabbage is converted to lactic acid by various species of the good bacteria.

Lactic acid works as a natural preservative because it inhibits the growth of bad bacteria.

Our ancestors understood how important fermentation was to health as the proliferation of these lacto-bacilli in fermented vegetables aids in digestion and provides many enzymes and key minerals.

That is what raw sauerkraut does.

Why you'll love this recipe

• Taste & texture: briny and crunchy because no one likes mushy sauerkraut
• Money saver: cabbage is a super inexpensive vegetable, even organic cabbage is reasonably priced; great money saver for the nutrition powerhouse that sauerkraut is.
• Foolproof: there's a very simple method that you need to be aware of for consistent reliable results (i.e. no mold & crunchy sauerkraut). No water or whey is needed to achieve these great results.

💭Good to Know: Prior to refrigeration, fruits and vegetables harvested during prolific seasons was preserved using the process of lacto-fermentation. 

History of Sauerkraut

Fermented foods have a long history in many cultures, with sauerkraut being one of the most common foods to wildly culture.

Contrary to many speculations, sauerkraut did not originate in Germany. Some claim that the art of fermenting cabbage was practiced during the building of the Great Wall of China. And this process was then shared from China to Europe by the Tartars.

Others argue that Romans pickled various forms of cabbage and were more likely to be the pioneers of modern-day sauerkraut.

One thing is certain: prior to refrigeration as we know it, our ancestors preserved many foods through wild fermentation or culturing. They learned that this would provide a source of nutrients during the non-growing months.

Captain James Cook always brought a large batch of sauerkraut with him on his long sea voyages because he quickly learned it prevented scurvy, a disease resulting from vitamin C deficiency.

No matter where sauerkraut originated, we're glad it made a comeback because there are many reasons to love this raw kraut.

Raw Sauerkraut Benefits

Raw sauerkraut is a lacto-fermented food with health benefits far beyond fresh cabbage.

As is true with all fermented foods, sauerkraut is rich in beneficial gut-healthy probiotics. One of the benefits of consuming foods rich in probiotics and live enzymes is that it makes the nutrients more bio-available, making it easier to digest.

Sauerkraut is rich in fiber, vitamins C, K1, and B6. It's also a great source of iron, manganese, folate, and copper. These nutrients contribute to a healthy immune system.

In addition to improving digestion, sauerkraut probiotics help the body absorb these nutrients more easily, making it more nutritious.

Sauerkraut Salt Calculator

Using weight measurements (grams) instead of volume (cups) produces most reliable results. That's because cabbage weight varies by season, freshness, and storage.

Weighing your ingredients is extremely helpful, especially if this is your first time making fermented sauerkraut. I hope that over time, you will be confident to make this without using a kitchen scale. I have included volume measurements in the recipe card for your convenience.

But let's talk about that sauerkraut salt calculator.

This recipe uses a 2.5% salt concentration. That means for every 100 grams of cabbage (plus other add-ins should you choose), you will need 2.5 grams of sea salt. This recipe calls for 650 grams of cabbage (which is approximately ½ cabbage head).

Based on this equation, 2.5% of 650 grams is 16.25 grams. I rounded it down to 16 grams of sea salt needed. You can use a 2% salt concentration but I wouldn't go any lower to avoid mold.

You can use this sauerkraut salt calculator to make any batch of sauerkraut, however small or large.

This is a very simple raw sauerkraut recipe. But you can adapt it to include other fun additions like shredded carrots. Just take 2.5% of total weight of the volume of your cabbage plus other veggies if using and that will be your salt amount in grams.

For more information on unrefined salt, see my post on Unrefined Salt Guide and the importance of mineral-rich salts.

Helpful Tips

• Fermentation Tip: During the fermentation process, keep your sauerkraut at room temperature and out of direct sunlight. And burp your jar daily for the first two weeks or during the bubbly stage.
• Money Saving Tip: Use the leftover brine as "gut shots" for their prolific beneficial bacteria or use it as a starter culture in other ferments.
• Make-Ahead Tip: Double the recipe and use the entire head of cabbage since you already have everything out.
• Food Safety: Never eat anything with mold on it. Toss the food immediately if you see any kind of mold growth that looks fuzzy, pink, blue, or green.

💭Make it Nutrient-Dense: For optimal gut health, practice including fermented foods with every meal. It's an easy way to consume naturally grown Lactobacillus bacteria.

Ingredients

Ready to make your own sauerkraut? All you need are these two ingredients:

• green cabbage: As with most fermented foods, organic is best but if not feasible conventional cabbage will work. Cabbage is on the EWG's Clean 15 list and we're removing outer cabbage leaves anyways, so don't fret if non-organic is all that you have.
• unrefined sea salt: kosher grains or fine salt is best but avoid coarse salt. And for the love of all good and fermented things, please don't use iodized salt. Our favorite is Redmond's Kosher Sea Salt. Use code NOURISH for 10% off.

A digital kitchen scale is helpful for making fermented sauerkraut for the first time. In lacto-fermentation, it's a good idea to use high salt concentration to avoid bad bacteria overgrowth as the bad yeasts do not tolerate salt.

We will use a 2.5% salt concentration in this recipe. If you use this basic sauerkraut recipe on a regular basis, using the kitchen scale will eventually become unnecessary.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This homemade sauerkraut recipe calls for these two basic ingredients: green cabbage and unrefined salt.

💭Pro tip:  There are various methods to shred cabbage. The easiest is using a food processor because it's fast, convenient, and you get thinly shredded cabbage. Using a mandoline comes a close second and lastly, you can cut the cabbage with a chef's knife.

💭Pro Tip: For softer sauerkraut, massage the cabbage vigorously. For crunchier results, massage just enough to release some liquid and combine the salt.

Fermentation Timeline

During the bubbly phase of fermentation, open the jar to release carbon dioxide daily. Keep the raw kraut loosely covered.

You'll notice that the amount of brine (salty water) will increase each day. It will be noticeably cloudy. The cabbage will also lose its luster of green hue and become more muted.

Check out this picture of the fermentation process. Notice the color of the cabbage as well as the amount of juices released on Day 6.

I find it so fascinating how much water is in the cabbage. That's why I love this recipe - no additional water is added yet it yields consistent results every time. Instead, we're drawing water out of the cabbage that naturally occurs during fermentation.

This homemade version of sauerkraut can take up to 3 weeks to ferment at room temperature. Keep in mind there are so many variables that can speed up or delay this fermenting process.

So as with any other fermented food, the best way to gauge fermentation is by doing a taste test. I typically start tasting around day 5. But it may need the full 21 days of fermentation at room temperature.

Continue burping the jar daily and checking on it to ensure all cabbage is submerged in the brine.

Transfer to the refrigerator when it has cultured to your liking. It can be kept in a cool place like the refrigerator for up to 6 months.

FAQs

Helpful Tools & Links

Below are some affiliate links that may be helpful to you as you make this recipe. You probably have most of these on hand. The best thing about this recipe is that you don't need any specialty items (besides the kitchen scale).

You can find most of these items cheaper at your local store, but having a link helps you know what you're looking for.

• Tools: chef knife, cutting board, large mixing bowl, kitchen digital scale, food processor, mandoline slicer, fermenting weight
• Ingredients: real salt - a good salt is important!
• Storage Supplies: wide-mouth mason jars for leftovers, Weck preserving jars

Serving Suggestions

In Slavic cultures, sauerkraut was considered a salad. After all its nutritious characteristics, it makes sense that it would be served as a salad. It was often enjoyed with a little red onion, and fresh dill and tossed with a flavorful oil.

My favorite way is to gently toss it with a blend of roasted walnut oil (for it's robust flavor) and MCT oil (for its' many health benefits). The fats in the oil make the nutrients more bio-available.

Just 3 tablespoons of raw sauerkraut is a lovely addition to any meal. It adds wonderful nutrients and probiotics.

In addition, sauerkraut is a timeless topping to hot dogs, polish sausages, and specialty soups.

How will you be enjoying homemade raw sauerkraut? Share in the comments below.

Looking for ways to use up the other half of cabbage? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe