Leena Watts
Sauerkraut is a popular side dish, but can it be eaten as part of a keto diet? The ketogenic diet is a low-carbohydrate method of eating, and sauerkraut is made through the natural fermentation of shredded cabbage, which is low in carbs and high in fibre. Therefore, it is keto-friendly. However, many recipes for sauerkraut include added sugar or carrots, which are not keto-friendly. To make keto-friendly sauerkraut, all you need is cabbage, salt and a jar. You can also add spices such as caraway seeds or mustard seeds. It is a versatile ingredient that can be used in salads, as a side dish, or in various recipes. For example, it can be cooked with bacon, kielbasa, or spam, or added to a salad with paneer and cucumber.
| Characteristics | Values |
|---|---|
| Keto-friendly foods | Fatty meats, avocados, eggs, low-carb vegetables |
| Sauerkraut recipes | With bacon, with speck (fatty bacon), onion, caraway seed, beef broth |
| Carbohydrates | Low |
| Contamination | Check for putrid smells, sliminess, or moulds |
| Health benefits | Probiotics, supports gut health |
| Ingredients | Cabbage, salt, fennel, coriander |
| Storage | Stored in an airtight container in the fridge, it can last up to 2-3 months |
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What You'll Learn
Kielbasa and sauerkraut skillet
Sauerkraut is a keto-friendly food, although some store-bought varieties may contain added sugar or carrots, which are not keto-compliant. To ensure that your sauerkraut is keto-friendly, you can make your own at home using just cabbage, salt, and water.
Now, here is a recipe for a delicious kielbasa and sauerkraut skillet that can be prepared in under 30 minutes. This recipe serves 3-4 people.
Ingredients:
- 1 tablespoon unsalted butter
- 1 tablespoon vegetable oil
- 1 pound kielbasa sausage (pork, turkey, or beef)
- 1 pound sauerkraut, drained
- 1 large red onion, thinly sliced into half-moon shapes
- 2 tablespoons packed light brown sugar
- 1 tablespoon spicy brown, whole-grain, or Dijon mustard
- Fresh thyme or parsley leaves for garnish (optional)
Instructions:
- Heat the butter and oil in a large skillet over medium heat until the butter is melted and the oil is shimmering.
- Add the kielbasa in an even layer and cook until browned on both sides, about 3 minutes per side.
- Transfer the kielbasa to a plate or bowl, leaving the fat in the skillet.
- Add the sauerkraut, onion, brown sugar, and mustard to the skillet. Cook, stirring constantly, until the sauerkraut is heated through and the onion is softened, about 5-8 minutes.
- Return the kielbasa to the skillet and toss to combine.
- Garnish with fresh thyme or parsley leaves, if desired.
- Serve and enjoy!
This recipe is a quick, easy, and hearty one-pan meal that is perfect for busy weeknights. You can also customize it by adding potatoes, garlic, or other spices like caraway seeds.
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Sauerkraut and spam
Sauerkraut is a keto-friendly food, but it's important to check the ingredients list for added sugars or carrots, which are not keto-friendly. If you're making your own sauerkraut, the basic recipe is just cabbage and salt, but you can also add ingredients like fennel, coriander, caraway seeds, mustard seeds, or garlic.
Spam is also keto-friendly, so combining the two is a great option for a keto meal. Here's a recipe for a keto-friendly meal with sauerkraut and spam:
Ingredients:
- Sauerkraut
- Spam
- Onion
- Caraway seed
- Beef broth
- Garlic powder (optional)
- Apple (optional)
Instructions:
- Chop the spam into cubes or slices.
- Saute the spam in a pan until it is browned.
- Add chopped onion and caraway seeds to the pan and saute until the onion is translucent.
- Add the sauerkraut and beef broth to the pan.
- Simmer on low heat for at least six hours. If there is too much liquid, remove the lid and let some of the liquid evaporate.
- If desired, add a little garlic powder and/or apple towards the end of the cooking time.
- Serve and enjoy!
This recipe creates a hearty and flavourful dish that is perfect for a keto diet. The sauerkraut provides a tangy flavour, while the spam adds a salty, savoury note. The beef broth and spices add depth of flavour, and the apple (if used) provides a touch of sweetness. This dish can be enjoyed as a main course or side dish and is sure to satisfy your keto cravings!
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Sauerkraut with speck and beef broth
Sauerkraut is a keto-friendly food, but it's important to check the ingredients list for any added sugars or carrots, which are not keto-friendly. If you're making it yourself, you can ensure it's keto-friendly by using cabbage, salt, and water.
Now, here's a recipe for Sauerkraut with speck and beef broth that is keto-friendly:
Ingredients:
- Sauerkraut
- Speck (fatty bacon)
- Onion
- Caraway seed
- Beef broth
- Garlic powder (optional)
- Apple (optional)
Instructions:
- Chop and fry the speck until it reaches your desired level of crispness.
- Remove the speck from the pan and set it aside.
- Drain the grease from the pan, leaving about 2 tablespoons of grease in the pan.
- Sauté the onion in the speck grease until it softens.
- Add the sauerkraut, speck, and seasonings to the pan.
- Pour in the beef broth and bring to a simmer.
- Cover and simmer on low for at least six hours.
- If there is too much liquid, remove the lid and let some of the liquid evaporate.
- The sauerkraut should be a light golden brown color when it's done.
This recipe is a delicious and keto-friendly way to enjoy sauerkraut. You can also add other spices like mustard seeds or turmeric to give it your own twist. Enjoy!
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$5.99
Smokies with sauerkraut and sour cream
To make the sauerkraut, shred a cabbage into thin strips and place them in a large bowl with salt, fennel, and coriander. Press the liquid out of the cabbage by smashing it with a spoon or meat hammer. Add the mixture to a clean, dry mason jar, pressing down on the cabbage until the liquid rises above it and is about an inch from the jar's top. Keep the jar in a cool, dry place for 6-10 days, lightly pressing down on the mixture every day to remove any bubbles and ensure the cabbage remains submerged.
Taste the sauerkraut to determine if the sourness is to your liking. If not, let it ferment for a few more days. Once ready, store the jar in the fridge, where it will last for 2-3 months.
To assemble the dish, cook the smokies and sauerkraut in a slow cooker with apples, cola or beer, apple juice, and brown sugar. Stir to combine, and cook on high for 2 hours, then on low for 6-8 hours. Serve with a dollop of sour cream on top.
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Sauerkraut and paneer salad
Sauerkraut is a keto-friendly food that can be easily made at home with just cabbage, salt, and a jar. It is packed with probiotics and is a great source of fiber and nutrients like vitamin C and K.
Now, here is a recipe for a delicious and healthy Sauerkraut and Paneer Salad that you can easily make at home:
Ingredients:
- Sauerkraut (fresh, jarred, canned, or frozen)
- Paneer (Indian cottage cheese)
- Your choice of vegetables, such as:
- Onions (red or green)
- Radishes
- Cucumbers
- Grated beets
- Carrots
- Celery
- Green bell pepper
- Mustard seeds
- Oil
- Vinegar
- Sugar (optional)
- Salt and pepper, to taste
Instructions:
- Drain the sauerkraut in a sieve over a bowl and reserve about 1/2 cup of the liquid.
- Put the drained sauerkraut into a large bowl and mix in sugar, if using. Let it sit for about 15 minutes.
- Add the reserved sauerkraut liquid and oil to the bowl.
- Cut the paneer into small cubes and add them to the bowl.
- Chop and add your choice of vegetables to the bowl.
- Season with salt and pepper, and additional sugar if desired.
- Toss everything together until well combined.
- Cover and refrigerate the salad for a few hours or overnight to allow the flavors to meld.
- Serve chilled and enjoy!
Feel free to adjust the measurements and ingredients to your taste. You can also add some crushed red pepper flakes or your favorite salad dressing to give it an extra kick. This salad is a perfect keto-friendly option, full of flavor and nutrients. Enjoy it as a side dish or a light meal.
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Frequently asked questions
Yes, sauerkraut is keto-friendly. It is made by fermenting shredded cabbage with salt, which draws out the natural juices and creates a brine. This process gives sauerkraut its distinctive sourness and crunchy texture.
There are several keto-friendly recipes that include sauerkraut, such as:
- Kielbasa and Sauerkraut Skillet
- Sauerkraut and Paneer Salad
- Sauerkraut with Speck, Onion, and Beef Broth
- Sauerkraut with Bacon
Sauerkraut is low in carbohydrates and packed with probiotics, which can support gut health. It also retains many of the nutrients from cabbage, making it a nutritious addition to a keto diet.
To make keto-friendly sauerkraut at home, all you need is cabbage, salt, and a jar. Shred the cabbage, layer it with salt, and press the liquid out of the cabbage using a spoon or meat hammer. Add the mixture to a jar, pressing down on the cabbage until the liquid rises above it. This process creates the brine necessary for fermentation.
