Keto Sauerkraut

by KetoFocus.com
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Keto sauerkraut is simple and easy to make. It is full of tang and taste and also offers many health benefits. All you need is cabbage, salt and a jar. Mix up everything and let the magic happen!

Homemade Sauerkraut Ingredients

  • 1 head of cabbage
  • 2 tablespoons salt
  • 1 teaspoon fennel seeds
  • 1 teaspoon coriander seeds

Keto Sauerkraut Directions

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Low Carb Sauerkraut Recipe

a folk holding a bunch of sauerkraut next to a wedge of cabbage

Keto sauerkraut is the definition of a simple and minimalistic recipe. The perfect combination of salty and sour, keto sauerkraut is made with just two simple ingredients: salt and cabbage. In this recipe, we will also add fennel and coriander seeds to add a nice punch of flavor to it. With a slight delectable crunch and tasty tangy flavor, sauerkraut can be the perfect addition to salads, Kielbasa sausages, Reuben sandwiches, hamburgers, corned beef or anything you can think of!

a reuben sandwich with cheese and corned beef

What Is Sauerkraut?

Sauerkraut is shredded cabbage and salt left to ferment over some time. It is also known as pickled or fermented cabbage. It makes for a delicious side dish or tangy condiment that can go with anything.

Is Sauerkraut Keto?

Yup, it is! It is made from fermented cabbage, making it low in carbohydrates and perfect for your keto diet. Just 1 cup of sauerkraut has just 2 grams of carbs.

fennel seeds and coriander seeds on a white wooden table

What Are the Health Benefits of Sauerkraut?

The health benefits of keto sauerkraut are many. Fiber, minerals, vitamins, nutrients, probiotics… You name it, Sauerkraut has it!

Like any fermented food, it is full of beneficial bacteria that are also abundant in sour pickles, kefir and yogurt. Many pieces of research show that probiotics help to support healthy body weight. These bacteria are also known to boost our immune system functioning and enhance our body’s ability to absorb nutrients. Moreover, it supports digestion and improves gut health, making it the perfect food to enjoy.

Sauerkraut has also shown benefits in regulating blood sugar levels and improving cardiovascular health. Another amazing health benefit of this food is that it may help the fight against cancer due to the phytonutrients that fermented cabbage releases.

With such great health benefits, you cannot afford to miss out on naturally keto sauerkraut!

How To Make Sauerkraut Safely?

It is totally safe to make this recipe. But you will need to be careful with the utensils you are using during the prep. Make sure that they are sterilized and not contaminated with anything. Make sure your mason jar is also clean and dry. Also, remember to use fresh cabbage for this recipe.

looking into a jar of sauerkraut

What Tools Do You Need To Make Sauerkraut?

This is a minimalistic recipe and doesn’t require any fancy tools. All you need is cabbage, salt, and a jar to ferment it. And of course, this article too so that you end up with the perfect homemade keto sauerkraut!

You might need to use a wide mouth mason jar so you can easily press your cabbage to the bottom so that the cabbage is submerged fully in the brine. Otherwise, the cabbage starts to float at the top of the jar, and this lets oxygen into the brine, leading to contamination. Also, do keep an eye on the jar and push the cabbage down if it tries to come out!

Is Sauerkraut Fermented?

Fermentation is a process traditionally used to preserve seasonal vegetables. But this process can add a delicious flavor to the vegetable. And the best thing about fermenting sauerkraut is that it also adds additional health benefits to it. It’s the perfect fusion of flavor and healthy nutrients!

How Long Does It Take to Ferment Sauerkraut?

It is quite easy to make as you can rely on the bacteria naturally found in cabbage to ferment it. When you add salt to it, it draws out the water and kills the spoilage bacteria. It can take 3 days up to three weeks, depending on the season. On the warm summer days, the sour tartness is achieved quickly. On the cold winter days, it takes a little longer. Mind you, this is the hardest part of the recipe. All you can do is sit and watch the magic happening as your mouth pools with water at the thought of the delectable flavors you will soon enjoy!

If you are making a smaller batch, it will take much lesser time. The best way to check it is to taste it frequently and see if it is sour enough for you. Once you feel that it has reached the right level, put it in the fridge. If you keep it at room temperature, it will keep fermenting.

two heads of cabbage sliced in half

Tips and Mistakes To Avoid

Even though this is one of the simplest recipes that you will ever come across, here are some tips that can help you make your sauerkraut a phenomenal success.

Shredding Cabbage
First off, make sure that you shred the cabbage thinly. Instead of using a food processor, it is a good idea to use a mandoline slicer so that you get evenly shredded cabbage.

Flavors
We have added coriander and fennel seeds to our cabbage. If you want, you can experiment with different herbs, spices and even fruits and vegetables. For example, you can infuse the cabbage with the zest of garlic and ginger along with the yellowish tinge of turmeric. Or maybe you can add the orange and magenta hues of carrots and beets. Simply Scrumptious!

Fermentation
A common mistake that many people do is that they don’t ferment the sauerkraut in an anaerobic environment. (Remember high school Biology?) This simply means that you should put the cabbage in an airtight jar or fermentation crock so that the carbon dioxide can escape but oxygen doesn’t come inside.

Too Much Salt
Some people end up adding too much salt to the brine solution. This gives an overpoweringly salty flavor that doesn’t taste good. If your kraut tastes too salty, soak it in cold water for about half an hour to reduce the salt level.

Contamination
Some people don’t check the sauerkraut for contamination before they eat it. Before you taste the kraut, check it for any putrid smells, sliminess or molds. If you spot such a sign, it means that the kraut is contaminated, and you must not eat it. However, if you see a mold growing on the cabbage without giving off any bad taste or smell, you can just scoop off the mold and let the process proceed. The lactic acid helps to preserve the cabbage.

Many people tend to start panicking when they see bubbles, foam or white scum during the fermentation process. Don’t worry! This is a normal part of fermentation.

With these tips, you will have the perfect keto sauerkraut ready! Enjoy!

a forkfull of homemade sauerkraut

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