Simple Steps to Make Fast, Raw, Unfermented Sauerkraut and its Health Benefits

May 19, 2025

Unfermented sauerkraut is a quick, easy way to enjoy the nutritional benefits of cabbage without waiting for fermentation. Traditionally fermented, sauerkraut takes days to develop probiotics through lactic acid fermentation.

If you're short on time, unfermented sauerkraut offers a quick alternative. It retains the crunch, flavor, and nutritional value of raw cabbage without the waiting period of fermentation. It’s ready in minutes, requires no special tools, and still provides essential plant compounds like glucosinolates, which may help reduce inflammation and even support cancer prevention (Journal of Agricultural and Food Chemistry).

Cabbage is high in vitamin C, vitamin K, fiber, and antioxidants like sulforaphane. A single cup of raw cabbage provides about 85% of your daily vitamin K and 54% of your vitamin C, supporting immune health, bone strength, and cellular repair. Though it lacks live probiotics found in fermented versions, unfermented sauerkraut still promotes digestion, supports gut health through fiber, and adds a crisp, tangy flavor to meals.

In this guide, we’ll show you how to make unfermented sauerkraut in just a few steps—no special tools, no waiting. It’s the fastest way to add a healthy crunch to your sandwiches, salads, and more.

What is unfermented sauerkraut?

Unfermented sauerkraut is made from finely sliced cabbage that is mixed with salt and other optional ingredients, but without the fermentation process. While traditional sauerkraut relies on beneficial bacteria to ferment the cabbage, unfermented sauerkraut skips that step, giving you a quicker version of this healthy dish.

This raw sauerkraut still provides many of the nutritional benefits of fermented sauerkraut, like a high fiber content and valuable nutrients. Still, it lacks the probiotic effects that come with fermentation.

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Let's quickly review the essential components and steps involved in creating unfermented sauerkraut.

Simple steps to make unfermented sauerkraut

Creating this fast sauerkraut requires just a few basic ingredients and minimal preparation time. You will find the process straightforward and the results a crisp, tangy addition to your meals.

Ingredients you’ll need

You don’t need much to make unfermented sauerkraut. Here’s a basic list of ingredients:

1 medium head of fresh cabbage (green or red)
1 to 2 teaspoons of salt (adjust to taste)
2 – 4 tablespoons of apple cider vinegar, white vinegar, or fresh lemon juice (adjust to taste)
Optional Flavor Enhancements:

1 to 2 teaspoons of caraway seeds
½ teaspoon of celery seeds
½ teaspoon of mustard seeds
½ cup shredded carrots
½ cup thinly sliced onion

Follow these simple steps for speedy satisfaction:

Prepare the cabbage: Begin by selecting a fresh head of cabbage; either green or red will work well for this recipe. To make sure the cabbage is clean, remove any wilted outer leaves and give it a good rinse under cool running water.

Shred or thinly slice the entire cabbage head with a mandoline slicer or a sharp knife. The faster the tastes combine, the finer the shred.

Salt the cabbage: Place the shredded cabbage in a large bowl and liberally season with salt (approximately 1 to 2 tablespoons per medium-sized head of cabbage is a good rule of thumb).

Massage the salt into the cabbage with your hands for a few minutes. As the salt draws out the water content, the cabbage will start to release moisture. This process improves the flavor and softens the cabbage.

Must read: Making Sauerkraut Without Salt: A Simple Recipe Guide

Add tanginess (Optional): For that characteristic sauerkraut tang, you can incorporate a source of acidity. Stir in 2 to 4 tablespoons of apple cider vinegar, white vinegar, or fresh lemon juice into the salted cabbage.

Adjust the amount to your taste preference, starting with a smaller quantity and adding more if desired.

Toss the cabbage thoroughly to ensure the vinegar or lemon juice is evenly distributed.

Mix in flavor enhancements (Optional): To add another layer of flavor complexity, consider incorporating other ingredients. Caraway seeds are a classic addition to sauerkraut, providing a distinct aromatic note.

You could also experiment with different spices like celery seeds or mustard seeds. Some recipes include shredded carrots or thinly sliced onions for added texture and sweetness.

Massage and combine: Continue to massage and toss all the ingredients together for another few minutes. This helps to break down the cabbage further and ensure all the flavors are well combined. The cabbage should start to soften noticeably and become slightly translucent.
Taste and adjust: Take a small taste of the sauerkraut and adjust the seasoning as needed. Consider adding more salt for flavor, more vinegar or lemon juice for tanginess, or more of your chosen spices. Remember that the flavors will continue to meld as the sauerkraut sits.
Rest and serve: For the best flavor, allow the unfermented sauerkraut to rest for at least 15 to 30 minutes before serving.

This allows the salt and vinegar (or lemon juice) to penetrate the cabbage further. You can enjoy it immediately as a crunchy side dish or topping.

Storage: If you have any leftover unfermented sauerkraut, store it in an airtight container in the refrigerator. It will stay fresh for a few days, and the flavors will continue to develop slightly over time, though it will not undergo true fermentation.

At this point, let us examine the health advantages it offers.

Health benefits of unfermented sauerkraut

While unfermented sauerkraut lacks the probiotic punch of its traditionally fermented cousin, it still retains many of the inherent health benefits of raw cabbage. Incorporating this quick version into your diet can contribute to your overall well-being in several ways.

Consider these speedy benefits:

Rich in nutrients: Raw cabbage is a nutritional powerhouse, packed with essential vitamins and minerals. Unfermented sauerkraut retains these nutrients, including Vitamin C, Vitamin K, and various B vitamins.

Vitamin C is a potent antioxidant that supports immune function, while Vitamin K is crucial for blood clotting and bone health. B vitamins play vital roles in energy production and nerve function.

Excellent source of fiber: Cabbage is naturally high in dietary fiber, which is essential for maintaining a healthy digestive system.

Fiber promotes regular bowel movements, helps prevent constipation, and can contribute to feelings of fullness, helping in weight management. Including unfermented sauerkraut in your diet can significantly boost your fiber intake.

Abundant in antioxidants: Raw cabbage is loaded with various antioxidant compounds, such as glucosinolates, which are converted into powerful antioxidants like sulforaphane.

These antioxidants help safeguard your cells from damage caused by free radicals, potentially lowering the risk of chronic diseases like heart disease and certain types of cancer.

May possess anti-inflammatory properties: Certain compounds found in cabbage, including sulforaphane, have demonstrated anti-inflammatory effects in studies.

Including unfermented sauerkraut in your diet may improve your general health and well-being by lowering inflammation throughout your body.

Nutritional decisions can help control chronic inflammation, which is associated with a number of health problems.

Supports detoxification: The sulfur compounds present in cabbage support the liver's detoxification processes, helping your body to eliminate harmful toxins. Including unfermented sauerkraut in your diet can aid your body's natural detoxification pathways.
Low in calories: Unfermented sauerkraut is a low-calorie food, making it a great addition to a weight-conscious diet. It provides bulk and flavor without contributing significantly to your daily calorie intake.

This lets you enjoy a satisfying and flavorful side dish without derailing your weight management goals.

Versatile and easy to add to meals: The crisp texture and tangy flavor of unfermented sauerkraut make it a versatile addition to a vast range of dishes.

You can use it as a topping for sandwiches, burgers, and salads, mix it into grain bowls, or serve it as a side dish alongside your favorite main courses.

Its ease of preparation makes it a convenient way to enhance the nutritional content of your meals.

Also read: How to Make Sauerkraut at Home: Benefits and Recipe

While unfermented sauerkraut is quick to prepare, it’s important to know how it compares to fermented sauerkraut.

Unfermented vs fermented – Key distinctions to keep in mind

Unfermented cabbage, simply shredded, lacks the beneficial probiotics that traditional fermentation creates.

The fermentation process enhances the growth of diverse lactic acid bacteria. This significantly boosts the probiotic content of sauerkraut.

Consequently, sauerkraut offers unique gut health benefits that are not present in its unfermented form. Consider these key distinctions:

Probiotic content: The most significant difference lies in the probiotic content. Conventional fermentation promotes the development of good lactic acid bacteria, which are believed to improve intestinal health.

Unfermented sauerkraut, by skipping this process, does not contain these live and active cultures. If you are specifically seeking the probiotic benefits of sauerkraut, the fermented version is the way to go.

If you’re looking for a natural way to support your gut, check out The Good Bug’s fermented pickles for a delicious and probiotic-packed option!

Flavor profile: Fermentation imparts a distinctly sour and complex flavor to sauerkraut, which develops over time.

Unfermented sauerkraut, on the other hand, has a fresher, crisper cabbage flavor with a tang primarily derived from the added vinegar or lemon juice.

The depth and complexity of flavor are notably different between the two.

Texture: Traditionally fermented sauerkraut often has a softer, slightly more yielding texture due to the breakdown of the cabbage fibers during fermentation. Unfermented sauerkraut retains the crisp and crunchy texture of raw cabbage.
Preparation time: Unfermented sauerkraut is incredibly quick to prepare and can be enjoyed within minutes. Traditional sauerkraut requires a longer fermentation period, typically ranging from days to weeks.

This difference in preparation time makes the unfermented version a convenient option when time is limited.

Nutrient profile: Both versions retain the inherent vitamins, minerals, antioxidants, and fiber of raw cabbage. However, the fermentation process in traditional sauerkraut can sometimes enhance the bioavailability of certain nutrients.
Preservation: Fermentation acts as a natural preservation method, allowing traditionally made sauerkraut to last for a longer period when stored properly. Unfermented sauerkraut has a shorter shelf life and is best consumed within a few days.

With your sauerkraut made, it’s time to enjoy it!

Simple serving suggestions to enjoy unfermented sauerkraut

The bright flavor and crisp texture of fast, raw, unfermented sauerkraut make it a versatile addition to many culinary creations. Its ease of preparation means you can enjoy it on a whim.

Here are some simple serving suggestions:

Sandwich and burger topping: This topping adds a crunchy and tangy layer to your favorite sandwiches, wraps, and burgers. It pairs particularly well with grilled meats and savory fillings.
Salad booster: Mix it into green salads or grain bowls for added texture, flavor, and nutritional value. Its tanginess can also act as a light dressing.
Side dish: Serve it as a refreshing and crunchy side dish alongside main courses like sausages, roasted vegetables, or grilled fish.
Taco and burrito filling: Incorporate it into tacos and burritos for a zesty and refreshing element. It complements spicy flavors beautifully.
Hot dog topping: A classic pairing! Top your hot dogs with a generous amount of unfermented sauerkraut for a tangy twist.
Mix-in for mashed potatoes: Fold it into mashed potatoes for a surprising burst of flavor and texture.
Garnish for soups: Add a spoonful as a fresh and tangy garnish to creamy soups.

Unfermented sauerkraut is a quick, easy, and nutritious addition to your diet. With its fiber, antioxidants, and support for gut health, it offers many of the same benefits as traditional fermented sauerkraut, but without the long waiting period. Making it at home is simple, and it’s versatile enough to enjoy many different dishes.

This raw form of sauerkraut is a fantastic way to quickly add a nutritious touch to your dishes, regardless of how familiar you are with it. Give it a try now to experience the advantages for yourself!

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