17 Ways to Eat Sauerkraut, the Fermented Food You Should Be Adding to Everything

If you’re a fan of all things salty and briney, pickles and capers are just the beginning—do not overlook sauerkraut. If you’re new to this delicious fermented food, you might be wondering how to eat sauerkraut. Think of kraut as similar to those equally briney ingredients or like another fermented food, kimchi. It can be used to add flavor and texture to so many dishes. Its fresh and crunchy bite makes it perfect for adding texture to salads and many side dishes. And, its subtly briny, tangy, and salty flavor makes it a versatile ingredient—one that can complement both savory and sweet recipes. Beyond that, it’s also an easy way to incorporate gut-healthy probiotics, fiber, and vitamins into your diet. We spoke with an expert to learn more about this underrated fermented condiment, and we're sharing 17 unique ways to use it.

Sauerkraut Explained

A fermented food traditionally made from finely shredded cabbage, sauerkraut has "roots that trace back thousands of years, and it’s recognized today for its signature tangy flavor, satisfying crunch, and health benefits,” says Jorge Azevedo, CEO of Fermented Food Holdings.

It is always made with cabbage, and Azevedo notes that there are two types of you will often find in stores; live-culture and pasteurized sauerkraut. Live-culture kraut is rich in probiotics and is considered a nutritional powerhouse. It needs to stay refrigerated to keep the good bacteria alive. Pasteurized kraut is shelf-stable and contains no live beneficial bacteria since it was heat-treated. Both types have the benefit of being a low-calorie food and a good source of fiber, vitamin C, and a wide range of fermentation metabolites. 

Live-culture products are made by using the naturally occurring bacteria on cabbage to initiate a process called lacto-fermentation. “Lacto-fermentation is the same method behind beloved fully fermented foods like pickles, kimchi, kombucha, and yogurt,” says Azevedo.

Buying Sauerkraut

When choosing sauerkraut at the supermarket, Azevedo notes that the most important thing to look for is quality fermentation and the absence of artificial preservatives. “Naturally fermented sauerkraut contains live probiotics, enzymes, and a wide range of bioavailable nutrients that support gut health and overall wellness,” he says. Pasteurized kraut, which is often more widely available, can be a convenient alternative, but it lacks the same probiotic content. 

How Long Sauerkraut Lasts

Fermentation is one of the oldest and most reliable forms of food preservation. Most sauerkraut has a shelf life of up to two years from the date of packing, according to Azevedo. However, once opened, he recommends keeping it refrigerated, fully submerged in its brine, and enjoying it within 10-14 days.

How to Eat Sauerkraut

Thanks to its distinct flavor and texture, sauerkraut is a very versatile condiment. It can be enjoyed at any meal, and it can even be incorporated into drinks and desserts.

Grilled Proteins

One of the most traditional ways to enjoy sauerkraut is with grilled proteins, particularly German bratwurst, pork chops, and steaks. It’s a wonderful tangy addition to chicken and fish fillets, too. 

Dips

Try mixing some sauerkraut and a dash of its brine into cold dips, such as onion dip, hummus, and tzatziki. It will brighten them up. 

Salad Dressing

Azevedo recommends holding on to the brine, even once the sauerkraut itself is gone. “Sauerkraut brine is delicious in salad dressings,” he says. Its tangy essence, much like vinegar or lemon juice, means it can be swapped out for some of the existing acid. 

Potato Salad

Since potato salads can be weighed down by mayonnaise, adding a little sauerkraut to the mix will bring a zip of briney flavor and crunch. Alternatively, you can also use the brine in the creamy dressing. 

Pasta Salad

Pasta salads, especially creamier ones, are another food that can be too much about the mayo, . Mixing in sauerkraut provides a uniquely fresh and crisp element. 

Toast

We’ll put just about anything on toast—avocado, hummus, marinated beans, or peanut butter. Whether you go savory or sweet (truly!), try adding a small amount of sauerkraut (or a drizzle of brine). It's amazing how it can complement so many foods. 

Sandwiches

Aside from the obvious (a classic Reuben), consider adding kraut to all kinds of sandwiches, from a simple one with cold cuts to a decadent grilled cheese. 

Rice

Sauerkraut makes a great side serving for a bowl of rice. Pair it with sushi bake instead of kimchi. It has a similar vibe, albeit a much less spicy one. 

Potatoes

Since potatoes are such a neutral ingredient, a little bit of kraut can instantly transform anything with spuds. Pair it with a dollop of sour cream in baked potatoes, stir some into buttery mashed potatoes, or spoon some over crispy latkes along with applesauce. 

Tuna Salad

For a delicious twist on the traditional, pile sauerkraut and tuna salad between pieces of bread or pile them into avocado boats. 

Egg Salad

If you like a briney element like chopped pickles or capers in your egg salad, opt for some kraut next time. 

Chicken Salad

Next time you make chicken salad, stir some sauerkraut into the salad itself or spread some on the bread before finishing the sandwich. 

Desserts

The most surprising way to use sauerkraut is in desserts, but Azevedo says you should try it. Kraut helps to maintain moistness and brings an often necessary zip of salt. It can often bring out other flavors, much like adding espresso powder to chocolate cakes does. Try experimenting with your next batch of brownies or layer cake. 

Cocktails

Cocktails like the dirty martini call for brine. Simply swap the olive brine for kraut brine when five o'clock rolls around. 

Smoothies

Another tip from Azevedo: He swears by sauerkraut in smoothies. Add ¼ cup per smoothie and he says you won’t taste it, but you will get all of the added health benefits. 

Poultry Brine

Next time you brine a chicken or turkey before roasting, Azevedo recommends using as much leftover liquid as you have. “A kraut-brined turkey has increased moisture, a crispier and more beautifully browned skin, and more flavor (thanks to the ingredients in the brine)–not to mention the conversation starter it provides at the dinner table,” he says. 

Soup and Salad Toppers

Sauerkraut brings a tangy and salty flavor to both fresh salads and comforting soups while simultaneously bringing the benefit of gut-healthy probiotics. Add a forkful on top of salad or stir some into a hot bowl of soup—it’s especially good with heavy or meaty soups.