Delicious Sauerkraut Salad Recipe

The Best Sauerkraut Salad

Do you love or dislike sauerkraut? I am Polish, so sauerkraut is one of my favorite foods. I can eat it straight from the jar, add it to my smoothies or drink the juice – like probiotic shots you can buy at the store!. Sauerkraut some yummy acidity to fruit smoothies that cannot be found in other ingredients.

Sauerkraut is definitely one of the delicacies that the most avid food enthusiast should enjoy. The fact that it is easy to make means you can prepare it with little or no prior skill. The procedure basically involves shredding some cabbage and massaging some salt into it. It is one of my best Polish dishes, and I invite you to try your hand.

My family and friends have used it in preparing a wide array of fermented foods, especially during summer so that they can last through winter. Hunter Stew is one of the most popular recipes that I prepare using sauerkraut as an ingredient.

So yes,

When it comes to Polish cuisine, sauerkraut undoubtedly holds a prominent place. Its unique taste and texture have made it a versatile ingredient, finding its way into various dishes. One such delightful creation is the Polish Sauerkraut Salad. Packed with flavor, tang, and a healthy crunch, this salad is a must-try for all food enthusiasts. Join us as we dive into the world of Polish sauerkraut salad and explore its delectable charm.

The Origins and Cultural Significance:

Polish sauerkraut salad, also known as “Kapusta Kiszon,” is a beloved dish in Poland. It combines sauerkraut, a fermented cabbage, with a medley of vibrant vegetables, creating a refreshing and nutritious ensemble. Sauerkraut has deep-rooted traditions in Polish cuisine and is widely consumed during holidays, such as Christmas and Easter. Its tangy nature adds a distinct character to the salad, making it an essential part of Polish culinary heritage.

The Perfect Balance of Flavors:

One of the standout features of Polish sauerkraut salad is the harmonious balance of flavors. The tanginess of the sauerkraut is beautifully complemented by the sweetness of carrots and the earthy notes of fresh dill. Other common ingredients include onions, bell peppers, and apples, which add complexity and depth to the dish. The combination of these flavors creates a delightful taste that leaves you craving for more.

Health Benefits and Nutritional Value:

Besides its delicious taste, Polish sauerkraut salad is a nutritional powerhouse. Sauerkraut is rich in fiber, vitamins C and K, and probiotics, which support a healthy digestive system. It also contains antioxidants and important minerals like iron and potassium.

Sauerkraut is a nutrition powerhouse with many probiotics, vitamins, and fiber. Probiotics help increase your digestive health by feeding good bacteria in the human gut. Other fermented foods rich in probiotics are kombucha, kimchee, kefir, kavas, and yogurt.

Probiotics are like live cultures that improve your immunity to disease. For women, they are especially great for normalizing vaginal health, thanks to the growth of good bacteria.

Fermented foods are naturally inclined to balance hormones as well. For example, they come in handy for people suffering from estrogen dominance, a form of hormonal imbalance. You see, the modern food system is riddled with xenoestrogens from additives, the meat of soy-fed animals, plastic and environmental toxins.

Fermented foods improve digestive function and help reduce hormonal imbalances. These foods help the body efficiently flush out excess estrogen via the intestinal tract. Sauerkraut and similar fermented foods also assist the body in naturally lowering the enzyme glucuronidase. This enzyme is responsible for the development of estrogen-dependent breast cancer, endometriosis, and cervical and uterine cancer.

Versatility in Preparation:

One of the advantages of Polish sauerkraut salad is its versatility. The recipe can be easily adapted to personal preferences and dietary restrictions. While the traditional version includes mayonnaise or sour cream, you can opt for healthier alternatives like Greek yogurt or a vinaigrette dressing. Additionally, feel free to experiment with additional ingredients such as cranberries, walnuts, or sunflower seeds to add your personal touch to the salad.

Serving Suggestions and Culinary Pairings:

Polish sauerkraut salad can be enjoyed in various ways. It makes a delightful side dish, complementing grilled meats, sausages, or pierogies. It can also be served as a light and refreshing main course during warm summer days. The salad pairs exceptionally well with crusty bread or rye crackers, creating a satisfying and wholesome meal.

In the United States, my favorite kraut is referred to as Bubbies. Bubbies kraut is just as crunchy as the one that my grandmother used to prepare. I must mention here that any good sauerkraut should be crunchy as opposed to being mushy.

Sauerkraut Salad:

  • Is so easy to make that most of my closest friends would be surprised to see me write it in a blog. However, the salad is so healthy and delicious that I can no longer keep the secret to myself. Follow my lead and benefit as well.

No matter what time of the year you prepare it, sauerkraut is pleasant. You can serve it with meat, fish, burgers, roasted veggies, or atop greens, as you may choose. It is a sweet, tangy, crisp, and low-caloric alternative. The fact that it is vegan and gluten-free is an added advantage.

Unlike many other recipes that I have read online, I do not like adding salt to my sauerkraut preparation. Kraut is already salty, that is why I do not add any. Some people like to rinse their kraut, but I don’t. For me, rinsing loses the original flavor and leaves a milder and plain texture behind.

I like to add some Vidalia onion, carrot, coconut sugar, granny smith, and tart apples because these ingredients balance the otherwise acidic taste in the kraut.

Not only does sugar enhance the flavor and draws the juice, but it also macerates the carrot and apple while softening the vegetables. Ultimately, you have some liquid in the salad dressing, making it more flavorful.

If you are not a fan of sugar, you can skip it. After all, it is not a crucial necessity. The raw vegetables and fruits are good for your heart’s hormones.

To store sauerkraut salad:

  1. Refrigeration: Transfer the salad into an airtight container. This will help maintain its freshness and prevent any flavors from mingling with other foods in the refrigerator. Make sure the container is clean and dry before adding the salad.
  2. Shelf Life: Properly stored, Polish sauerkraut salad can last for up to 3-4 days in the refrigerator. However, note that the texture of the vegetables may soften slightly over time.
  3. Separation of Dressing: If you find that the dressing separates or becomes watery after refrigeration, give the salad a gentle toss before serving to redistribute the flavors.
  4. Avoid Freezing: Due to the presence of fresh vegetables, sauerkraut salad does not freeze well. Freezing can negatively affect the texture and taste of the vegetables, resulting in a mushy consistency when thawed.
  5. Refreshing Leftovers: If you have leftover sauerkraut salad that has been refrigerated for a day or two, you can refresh it by adding a bit of extra dressing or a squeeze of lemon juice to rejuvenate the flavors before serving.


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Delicious Sauerkraut Salad

This wonderful and healthy salad is refershing and great for your health!
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Course: Dinner, lunch
Cuisine: Dairy-free, European, Polish, Vegan, whole30
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 214kcal


  • 3 carrots medium
  • 1 jar sauerkraut Bubbies company
  • 2 apples crisp and tart (grannyapples)
  • 1 tbsp apple cider vinegar
  • 4 tbsp olive oil extra virgin
  • 1/2 sweet onion Vidalia or similar
  • 1 tbsp coconut sugar optional


  • Strain all the liquid out of your sauerkraut. This liquid is potent with live cultures. I like to save it to apply as the acid component in vinaigrettes, I also drink it too and even add it to my smoothies!
  • Next, place the sauerkraut into a medium-sized serving bowl.
  • Dice the onion and add that into the bowl. Grate your carrots into the same bowl with the sauerkraut in the coarsest option on a grate.
  • Core the apple in whichever method you like, and then dice it.
  • Add a little olive oil, apple cider vinegar, sugar, and pepper to taste, and mix them together.


Serving: 4g | Calories: 214kcal | Carbohydrates: 23g | Protein: 1g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 42mg | Potassium: 296mg | Fiber: 4g | Sugar: 16g | Vitamin A: 7693IU | Vitamin C: 9mg | Calcium: 29mg | Iron: 0.4mg