Skip to content
Have you ever wondered if you can enjoy the tangy goodness of sauerkraut without the salt? Maybe you're cutting down on sodium or simply looking for a new way to ferment cabbage. Whatever the reason, you're in for a fun and flavourful ride!
Sauerkraut is a probiotic-packed powerhouse that has been loved for centuries. Traditionally, it’s made with salt to help with fermentation, but what if we told you there’s a way to skip the salt without losing the magic? Yes, you read that right! You can still get all the gut-friendly benefits of sauerkraut without a grain of salt—if you know the right tricks.
This guide will take you through the step-by-step process of making a delicious, salt-free sauerkraut while ensuring you still get the probiotic goodness your gut craves.
What is sauerkraut?
Sauerkraut is nothing but fermented cabbage that undergoes a natural process called lactic acid fermentation. The magic happens when beneficial bacteria, particularly Lactobacillus, break down the natural sugars in the cabbage, producing lactic acid. This process not only enhances the flavour but also preserves the cabbage and enriches it with probiotics.
Although sauerkraut is commonly associated with German cuisine, its roots can be traced back over 2,000 years to China, where fermented cabbage was consumed to sustain people through harsh winters. Over time, the technique spread to Europe, where it became a beloved staple, particularly in German and Eastern European cooking.
How does the fermentation work?
Fermentation is a natural preservation method where good bacteria transform food into a nutrient-dense, probiotic-rich dish. Traditionally, salt is used to draw out moisture from the cabbage and create a brine, which prevents unwanted bacteria from developing. However, you can replace salt with other fermentation boosters, such as celery juice, lemon juice, or whey, to encourage the growth of good bacteria while keeping the bad ones out.
Since we're skipping the salt, we need to ensure the cabbage stays submerged in liquid to create the right conditions for fermentation. When done correctly, salt-free sauerkraut can be just as delicious and beneficial for your gut.
Health benefits of sauerkraut
Sauerkraut is much more than just a crunchy, tangy condiment. It’s a gut-friendly superfood loaded with nutrients that promote health in several ways:
-
Boosts gut health
Sauerkraut is rich in live probiotics that improve gut flora, helping reduce bloating, support digestion, and enhance nutrient absorption.
-
Strengthens immunity
Consuming probiotic-rich foods like sauerkraut supports a stronger immune response. A well-balanced gut microbiome plays a crucial role in fighting off infections and reducing inflammation.
-
Supports weight management
Looking for a guilt-free addition to your meals? Sauerkraut is naturally low in calories and high in fibre, making it a great choice for those wanting to lose their weight.
-
Promotes heart health
Fermented foods like sauerkraut contain bioactive compounds that may contribute to heart health. Some studies suggest that probiotics can help lower LDL cholesterol (the "bad" cholesterol) and regulate blood pressure, making sauerkraut a heart-friendly addition to your diet.
-
Enhances nutrient absorption
Did you know that probiotics can actually improve how well your body absorbs nutrients? The live cultures in sauerkraut enhance the bioavailability of vitamins like B12, C, and K2, helping your body get the most out of the foods you eat.
-
Improves mental well-being
Ever heard of the gut-brain connection? The state of your gut microbiome can directly impact your mood and mental health. Probiotics found in sauerkraut help regulate neurotransmitters like serotonin, which plays a key role in stress and anxiety reduction. A healthier gut can lead to improved cognitive function and emotional balance.
-
May reduce inflammation and support longevity
Chronic inflammation is linked to various health conditions, and fermented foods like sauerkraut contain antioxidants and anti-inflammatory compounds that may help lower inflammation levels. Regular consumption of probiotic-rich foods has even been associated with longevity and improved overall well-being.
Regular consumption of sauerkraut can do wonders for your overall health. Here's what our experts have to say about the health benefits of fermented foods
If you're wondering whether you can still get all these incredible benefits without using salt, the answer is yes! Let's explore how to ferment sauerkraut without salt while keeping all its probiotic goodness intact.
Can sauerkraut still be probiotic-rich without salt?
Yes! While salt helps create an ideal environment for fermentation, it’s not the only way to encourage the growth of good bacteria. Using alternatives like celery juice or lemon juice provides the right acidity for fermentation, ensuring that the sauerkraut still develops a rich probiotic profile.
Sauerkraut is rich in live probiotics that improve gut flora, helping reduce bloating, support digestion, and enhance nutrient absorption. Learn more about how probiotics improve gut health.
Now that we know salt isn't a necessity, let's take a look at what you'll need to make your own batch of salt-free sauerkraut.
Ingredients
Making sauerkraut without salt is simple and requires just a few basic ingredients. For 350g of sauerkraut, you’ll need:
-
1 medium cabbage (approximately 350g): Opt for fresh, organic cabbage for the best results.
-
1 tbsp lemon juice or celery juice: Acts as a natural brine alternative.
-
1 tsp caraway seeds (optional): Enhances flavour and aids digestion.
-
Filtered water (if needed): Ensures the cabbage stays submerged.
-
1 clean glass jar: Used for fermentation.
-
1 small weight (like a clean stone or another jar): Helps keep the cabbage submerged in liquid.
Once you’ve gathered your ingredients, you’re ready to begin the fermentation process!
How to make sauerkraut without salt?
Making sauerkraut without salt requires careful preparation, but the process is simple and rewarding. Follow these steps to create a delicious, probiotic-rich batch at home.
Step 1: Cabbage preparation
-
Choose a fresh, firm cabbage and remove any damaged outer leaves.
-
Cut the cabbage into quarters and remove the tough core.
-
Shred the cabbage finely using a knife, food processor, or grater.
Step 2: Massage the cabbage
-
Transfer the shredded cabbage to a mixing bowl.
-
Add lemon juice or celery juice and massage it into the cabbage for about 5-10 minutes.
-
The cabbage will start releasing liquid—this is essential for fermentation.
Step 3: Pack the jar
-
Choose a sterilised glass jar or fermentation crock to avoid contamination.
-
Press the cabbage firmly into the jar, to eliminate air pockets.
-
Pour any extra liquid from the bowl into the jar to ensure the cabbage is fully submerged.
-
If necessary, add a little filtered water to cover the cabbage completely.
Step 4: Weigh it down
-
Place one of the reserved outer leaves over the shredded cabbage.
-
Use a small weight to keep the cabbage submerged.
Step 5: Fermentation process
-
Cover the jar with a clean cloth or a loose lid to allow gases to escape while keeping contaminants out.
-
Store the jar in a cool, dark place at room temperature (18-24°C).
-
Check it daily for signs of fermentation, such as bubbles and a tangy smell.
-
Fermentation usually takes 5-7 days, but the longer it sits, the stronger the flavour.
Step 6: Taste and store
-
After 5-7 days, taste your sauerkraut. Once your sauerkraut reaches the desired level of tanginess, transfer the jar to the refrigerator.
-
Refrigeration slows down fermentation and preserves the probiotics.
-
Sauerkraut can continue to develop its flavour in the fridge and stays fresh for up to 3 months.
-
Enjoy your salt-free sauerkraut in salads, sandwiches, or as a side dish!
With these few simple steps, you now have a delicious, homemade batch of salt-free sauerkraut.
Salt-free sauerkraut is a fantastic alternative for those looking to reduce their sodium intake while still benefiting from fermentation. Though the process requires extra care, using natural fermentation alternatives like celery juice or lemon juice ensures that the good bacteria thrive, creating a probiotic-rich, gut-friendly food.
If you love the idea of fermented foods but don’t have the time to make them yourself, check out The Good Bug’s range of probiotic-rich products. We craft our fermented foods using traditional techniques to support gut health, making it easier for you to enjoy the benefits of probiotics without the hassle of home fermentation.
Fermented foods like sauerkraut are a simple and delicious way to support your digestion, immunity, and overall well-being. Whether you choose to make your own or opt for a ready-to-eat version, adding probiotic-rich foods to your diet is a step toward better health!
Visit our website to explore The Good Bug’s range of gut-friendly, probiotic-rich products!
References
https://culturesforhealth.com/blogs/recipes/fermentation-recipe-salt-free-sauerkraut
https://www.myfermentation.com/vegetables-and-nuts/salt-free-sauerkraut-recipe-zmpz85sozhoe/
