Simple and Healthy Vegan Sauerkraut Recipes

Simple and Healthy Vegan Sauerkraut Recipes

You might be wondering, "is sauerkraut vegan?" The wonderful news is that traditional sauerkraut, made simply from cabbage and salt through natural fermentation, is indeed a vegan delight. This makes it a fantastic ingredient to incorporate into your plant-based meals, adding a tangy kick and a boost of beneficial probiotics. The fermentation process doesn’t require animal products, making it a fit for a vegan diet.

In this article, we’ll explore some creative ways to incorporate this healthy, tangy food into your meals with these simple and tasty vegan sauerkraut recipes!

Discovering the versatility of vegan sauerkraut in your kitchen

Sauerkraut's unique flavor profile lends itself surprisingly well to a variety of vegan dishes, adding depth and complexity. 

Fermented foods like sauerkraut are rich in probiotics, which are advantageous bacteria that support gut health. Regularly eating sauerkraut can help with digestion, improve your immune system, and enhance overall well-being. 

Additionally, sauerkraut is high in fiber, antioxidants, and vitamin C, making it a nutrient-dense addition to your diet.

Including sauerkraut in your meals is a great way to boost your health in a simple, plant-based way naturally. 

Boost your morning energy even more by incorporating The Good Bug's probiotics into your daily routine.

With that in mind, let’s explore some creative ways to enjoy this superfood.

Recipe 1: Apple pierogi with sauerkraut

Apple pierogi with sauerkraut is a delightful fusion of sweet and savory flavors. The natural tanginess of sauerkraut pairs beautifully with the sweetness of apples, creating a rich and satisfying dish.

Ingredients

  • 1 cup sauerkraut, drained and chopped

  • 1 medium apple, peeled and chopped

  • 1/2 onion, finely chopped

  • 1/2 cup flour (for the dough)

  • 1/4 cup warm water

  • 2 tablespoons olive oil

  • Salt and pepper to taste

  • 1 tablespoon fresh dill (optional)

Instructions

  1. In a skillet, heat olive oil over medium heat. Add the chopped onion & cook until soft and golden brown.

  2. Next, add the chopped apple and sauerkraut to the skillet, and cook for 5-7 minutes until the apples become tender and everything is well combined. Season with salt, pepper, & dill if desired.

  3. In a bowl, combine the flour and warm water to form a dough. After a few minutes of kneading, roll out the dough on a surface dusted with flour.

  4. Utilising a cookie cutter or glass, cut the dough into circles. Place a spoonful of the sauerkraut-apple filling in the center and fold the dough over to create half-moon shapes.

  5. Press the edges together with a fork to seal. Boil the pierogi in salted water for 3-4 minutes, or until they float to the surface.

  6. Serve the pierogi with a drizzle of olive oil or a dollop of vegan sour cream.

This recipe is a comforting way to enjoy sauerkraut. The sweetness of the apple complements the tangy sauerkraut perfectly.

Recipe 2: Smoky lentil buns with sauerkraut

Smoky lentil buns with sauerkraut combine protein-packed lentils with the unique flavor of sauerkraut, making them an excellent option for a savory vegan meal.

Ingredients

  • 1 cup cooked lentils

  • 1/2 cup sauerkraut, drained and chopped

  • 1/4 cup oats

  • 1/4 cup bread crumbs

  • 1 tablespoon smoked paprika

  • 1 tablespoon soy sauce or tamari

  • 1 tablespoon olive oil

  • Salt and pepper to taste

  • Vegan buns or bread rolls

Instructions

  1. In a bowl, combine cooked lentils, sauerkraut, oats, bread crumbs, smoked paprika, soy sauce, olive oil, salt, and pepper. Mix everything thoroughly until it holds together.

  2. Shape the mixture into small patties or buns. Heat a little olive oil in a skillet over medium heat and cook the patties for 4-5 minutes on each side, until they are golden and crispy.

  3. Toast the buns lightly, then assemble the smoked lentil patties with sauerkraut between them. You can also add extra toppings like lettuce, pickles, or mustard for an added flavor.

This recipe is perfect for a quick lunch or dinner, offering a satisfying meal full of flavor and nutrients.

Also read: Is Kombucha Suitable for Vegans?

Recipe 3: Zaftig soup with sauerkraut

Zaftig soup is a comforting, flavorful soup that combines sauerkraut with other vegetables and herbs. The richness of this soup makes it perfect for colder months or any time you need a hearty, nutritious meal.

Ingredients

  • 1 cup sauerkraut, drained and chopped

  • 1 medium potato, peeled and diced

  • 1 carrot, chopped

  • 1 onion, chopped

  • 3 cloves garlic, minced

  • 4 cups vegetable broth

  • 1 tablespoon olive oil

  • 1 teaspoon dried thyme

  • Salt and pepper to taste

Instructions

  1. In a huge pot, heat olive oil over medium heat. Add the onion & garlic, and sauté until they become fragrant.

  2. Add the chopped carrot & potato to the pot and cook for another 5 minutes.

  3. Pour in the vegetable broth & bring the mixture to a boil. Lessen heat to a simmer & cook for 15 minutes, until the vegetables are tender.

  4. Stir in the sauerkraut and thyme. Season with salt and pepper to taste. Let the soup simmer for another 10 minutes, allowing the flavors to meld.

  5. Serve the soup hot, garnished with fresh herbs if desired.

This zaftig soup with sauerkraut is perfect for a warm, comforting meal that is vegan, filling, and packed with flavor.

Recipe 4: Vegan sauerkraut, white bean and barley soup

A filling, nourishing soup with a perfect balance of flavor, protein, and fiber.

Ingredients

  • 1 cup sauerkraut, drained

  • 1 cup cooked white beans

  • 1/2 cup barley

  • 4 cups vegetable broth

  • 2 garlic cloves, minced

  • 1 onion, chopped

  • Salt and pepper to taste

Instructions

  1. Sauté garlic and onion in olive oil.

  2. Add vegetable broth, white beans, barley, and sauerkraut. Bring to a boil.

  3. Reduce the heat & simmer for 20 mins, or until the barley is tender.

  4. Season with salt and pepper, then serve.

Recipe 5: Vegan sauerkraut goulash

This hearty, traditional-inspired vegan goulash incorporates sauerkraut for a tangy twist.

Ingredients

  • 1 cup sauerkraut, drained

  • 1 onion, chopped

  • 2 cups vegetable broth

  • 1 tablespoon smoked paprika

  • 1/2 cup chopped tomatoes

  • 1 cup potatoes, diced

Instructions

  1. Sauté the onion in olive oil, then add paprika & cook for an additional 2 minutes.

  2. Add vegetable broth, sauerkraut, tomatoes, and potatoes. Simmer for 25 minutes, or until the potatoes are tender and soft.

  3. Season with salt and pepper.

Recipe 6: Vegan Slavic sauerkraut soup

This vegan Slavic-inspired soup is comforting and nutrient-packed, thanks to the addition of sauerkraut.

Ingredients

  • 1 cup sauerkraut, drained

  • 1 carrot, chopped

  • 1 onion, chopped

  • 4 cups vegetable broth

  • 2 tablespoons soy sauce

  • 1 teaspoon dill

Instructions

  1. Sauté the onion and carrot until soft.

  2. Add vegetable broth, sauerkraut, soy sauce, and dill. Bring to a boil & simmer for 15 minutes.

  3. Adjust seasoning with salt and pepper.

Recipe 7: Vegan mushroom sauerkraut pierogi

A delicious, savory pierogi filled with mushrooms and sauerkraut, perfect for a satisfying meal.

Ingredients

  • 1 cup sauerkraut, drained

  • 1/2 cup mushrooms, chopped

  • 1/2 cup flour

  • 1/4 cup water

  • 1 tablespoon olive oil

Instructions

  1. Sauté the mushrooms in olive oil until they are soft. Add sauerkraut and cook for 5 minutes.

  2. Make dough with flour and water, roll it out, and cut into circles.

  3. Fill dough circles with the mushroom and sauerkraut mixture, fold, and seal.

  4. Boil pierogi until they float, then serve.

Recipe 8: Simple vegan sauerkraut and roasted vegetable bowl

This easy, nutrient-packed bowl is perfect for a quick and healthy lunch or dinner.

Ingredients

  • 1 cup sauerkraut, drained

  • 1 cup mixed roasted vegetables (sweet potato, bell peppers, zucchini)

  • 1/2 cup quinoa

  • 1 tablespoon olive oil

Instructions

  1. Roast vegetables in olive oil at 400°F for 20 minutes.

  2. Cook quinoa according to package instructions.

  3. Assemble the bowl with quinoa, roasted veggies, and sauerkraut.

Must read: Healthy And Balanced Nutrition Meal Plan Ideas

Recipe 9: Quick vegan sauerkraut and avocado toast

A simple, healthy, and satisfying breakfast or snack.

Ingredients

  • 1/2 cup sauerkraut

  • 1 ripe avocado

  • 2 slices whole-grain bread

Instructions

  1. Toast the bread.

  2. Mash avocado on the toast and top with sauerkraut.

Combining these healthy snacks with a probiotic from The Good Bug can further optimize your digestive wellness.

Recipe 10: Flavorful vegan sauerkraut stir-fry

A quick stir-fry with sauerkraut for a savory, tangy twist.

Ingredients

  • 1 cup sauerkraut, drained

  • 1 cup mixed vegetables

  • 1 tablespoon soy sauce

  • 1 teaspoon sesame oil

Instructions

  1. Heat sesame oil in a pan & stir-fry the vegetables for 5 minutes.

  2. Add sauerkraut and soy sauce, cook for another 2 minutes.

Feeling overwhelmed? Start small by incorporating The Good Bug’s high-fiber products into your diet and experience the positive change. Still sceptical? Hear it from our delighted customers: The Good Bug Reviews.

Once you've learned about the health benefits and delicious ways to enjoy sauerkraut, making it at home is a rewarding and cost-effective option. Here are some tips for creating and storing sauerkraut to ensure you get the best results.

Tips for making and storing sauerkraut at home

If you prefer to make your sauerkraut at home, it’s a relatively simple process that requires only a few ingredients. Here are a few tips to ensure you make the best homemade sauerkraut:

  • Use fresh cabbage: The quality of the cabbage you use will impact the final result, so choose fresh, organic cabbage.

  • Fermentation time: Let your sauerkraut ferment at room temperature for 1-3 weeks, depending on how sour you prefer it. Taste periodically to check for flavor.

  • Proper storage: Store your sauerkraut in an airtight jar in the refrigerator once it reaches your desired level of fermentation. It can last for several months if stored properly.

Have you ever wondered how fermentation affects your health? Understand its benefits and why you must include fermented foods in your diet by watching this video.


Homemade sauerkraut is a fantastic way to enjoy the benefits of probiotics and create delicious vegan recipes.

As you can see, vegan sauerkraut is a versatile & delicious ingredient that can elevate a wide variety of plant-based dishes. Therefore, don't be scared to try these easy and healthful vegan sauerkraut recipes and find new ways to savor this probiotic-rich dish. 

If you’re excited to dive into these tasty recipes and make high-fiber snacks a part of your daily routine, why not start today? Check out The Good Bug’s collection of high-fiber products to get inspired and take the first step towards a healthier, more balanced diet. 

Your future self will thank you. Stay full, stay happy, and enjoy every bite!

References: 

https://flymetotheveganbuffet.com/sauerkraut-skillet/

https://uglyvegankitchen.com/tag/vegan-sauerkraut-dishes/

https://simpleveganblog.com/how-to-make-sauerkraut/

https://holycowvegan.net/vegan-potato-sauerkraut-pancakes/

https://minimalistbaker.com/how-to-make-sauerkraut/

https://monkeyandmekitchenadventures.com/vegan-sauerkraut-strudel-krautstrudel/ 

 

Back to blog