Polish Sauerkraut Salad Recipe (Sorowka z Kiszonej Kapusty)

Indulge in the zesty flavors of Polish sauerkraut salad! Learn about ingredients, preparation, variations, and delightful pairings for a taste of tradition in every crunchy bite.

Polish Sauerkraut Salad Recipe

Are you one of those people who hates it or loves 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 adds yummy acidity to fruit smoothies that cannot be found in other ingredients. It adds that perfect tangy flavor to it. This is an ideal recipe for winter months because it will help you add nutrients your body and immune system need to your diet. This is a super healthy recipe that your body will thank you for!

Sauerkraut has been a staple in Polish cuisine for centuries, with a rich history dating back to the Middle Ages, and there are many Polish sauerkraut recipes. Traditionally, sauerkraut was prepared as a means of preserving cabbage through the fermentation process, allowing it to be enjoyed throughout the long winter months. Over time, Poles incorporated sauerkraut into various dishes, including salads, soups, and stews, appreciating not only its longevity but also its distinct flavor profile and health benefits.

My family and friends used to make a wide array of fermented foods, especially during summer, so that the food could last through winter. We use raw sauerkraut to make Hunter Stew or kapusniak (Polish sauerkraut soup)  – one of the most popular recipes in Polish cuisine.

So yes,

When it comes to Polish cuisine, sauerkraut undoubtedly is one of the most popular Polish dishes. 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. 

This Polish sauerkraut recipe, also known as “Kapusta Kiszona,” is a beloved dish in Poland and very popular in Polish cooking! It combines sauerkraut, a fermented cabbage, with a medley of vibrant vegetables and spices such as caraway seeds creating a refreshing and nutritious ensemble. Homemade 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.

Why is Sauerkraut Healthy

Rich in Probiotics: The probiotics in sauerkraut promote growth of good bacteria in the gut health by maintaining a healthy balance of bacteria in the digestive system. A healthy gut microbiome is associated with improved digestion, better nutrient absorption, and enhanced immune function. Fermented foods are naturally inclined to balance hormones. 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. These foods help the body 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.

Packed with Vitamins and Minerals: Sauerkraut is a good source of vitamin C, vitamin K, and folate, among others. These nutrients support immune function, vision health, and digestion, among other benefits.

Low in Calories, High in Fiber: Polish Sauerkraut Salad is naturally low in calories but high in dietary fiber promoting satiety, helping you feel full and satisfied with fewer calories, aiding in weight management, supporting digestive health by preventing constipation, and promoting regular bowel movements.

Antioxidant-Rich: They help protect cells from damage caused by free radicals. Antioxidants have reduced the risk of chronic diseases such as heart disease, cancer, and diabetes.

Supports Heart Health: Cabbage contains compounds that may help lower cholesterol levels. 


  1. Sauerkraut: Sauerkraut adds a tangy and crunchy element to the salad, providing a burst of flavor and a dose of probiotics.
  2. Apples: Sweet and crisp, apples complement the acidity of sauerkraut, adding a refreshing contrast and a hint of natural sweetness.
  3. Carrots: Grated or thinly sliced carrots contribute color, texture, and a subtle earthy sweetness to the salad.
  4. Onions: Whether raw or pickled, onions lend a pungent flavor and sharpness to the salad, balancing out the tanginess of sauerkraut.
  5. Coconut sugar: Balances the acidity of sauerkraut.
  6. Olive oil and Apple Cider Vinegar: For the dressing
  7. Black Pepper

How to Make It

To prepare the salad, begin by draining and rinsing the sauerkraut to remove excess brine. Then, combine it with the chopped vegetables and black pepper in a large bowl. In a small bowl, whisk together the dressing ingredients before pouring it over the salad. Toss gently to coat the ingredients evenly, allowing the flavors to meld together. Refrigerate for at least an hour to let the salad marinate and develop its full flavor potential.

Tips on Making It:

Unlike many other Polish recipe that I have read online, I wouldn’t say I 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, avocado, or olive oil (only use healthy oils 😊 and tart apples because these ingredients balance the otherwise acidic taste in the kraut.

Not only does sugar enhance the flavor and draw 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.

If you can’t make your own sauerkraut, you can buy it at a Polish deli, but my favorite is the one from the company called “Bubbies” – the best sauerkraut I have been able to find- so wonderfully crispy!

Sprinkle with some chopped parsley for serving.

This salad is a great recipe for BBQ parties.

How to Serve Polish Sauerkraut Salad

The salad is a great side dish for:

Kielbasa (Polish Sausage): Grilled or pan-fried kielbasa is a classic pairing with sauerkraut. The smoky and savory flavors of the sausage complement the tanginess of the sauerkraut.

Pierogi: Polish dumplings filled with ingredients like potatoes, cheese, or meat. They can be boiled or pan-fried and served with sauerkraut salad on the side.

Bigos (Hunter’s Stew): A hearty Polish stew made with a variety of meats, sauerkraut, and fresh cabbage. Serving sauerkraut salad alongside bigos creates a harmonious balance of flavors.

Roast Pork or Chicken: A simple roasted pork or chicken dish pairs well with sauerkraut salad. The juicy and tender meat complements the acidity of the sauerkraut.

Potato Pancakes (Placki Ziemniaczane): Crispy potato pancakes go well with sauerkraut salad. The combination of textures and flavors is delightful.

Grilled Vegetables: For a lighter option, grilled vegetables such as bell peppers,,zucchini, red pepper, or mushrooms make a tasty accompaniment to sauerkraut salad.

Mashed Potatoes: Creamy mashed potatoes can be a comforting side dish to balance the tanginess of the sauerkraut.

Cabbage Rolls (Golabki): Stuffed cabbage rolls filled with a mixture of ground meat and rice, served with sauerkraut salad on the side.

Smoked Fish: If you enjoy seafood, smoked fish like mackerel or trout can be served alongside sauerkraut salad for a unique flavor combination.

To store sauerkraut salad:

  1. Transfer the salad into an airtight container. 
  2. Store it in the refrigerator for up to 3-4 days. 
  3. 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.

 Whether enjoyed as a side dish, a light lunch, or a complement to hearty mains, this salad offers a delightful burst of flavors and textures that is sure to tantalize the taste buds. So, the next time you find yourself craving something refreshing and flavorful, consider whipping up a batch of Polish Sauerkraut Salad—it’s a true celebration of tradition and taste. Smacznego! (Enjoy your meal!)

More Polish Recipies

Mizeria-Polish Cucumber Salad

Polish Cabbage and potato Stew

Beet Soup



Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thetastesoflifeholisticblog

Polish Sauerkraut Salad Recipe (Sorowka z Kiszonej Kapusty)

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
Keyword: Polish Sauerkraut Salad, Sauerkraut, Sauerkraut Salad
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 (granny)
  • 1 tbsp apple cider vinegar
  • 4 tbsp olive oil extra virgin
  • 1/2 onion Vidalia or red
  • 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

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