How to Make Easy, Probiotic Rich Sauerkraut. No Canning Required
- christajoyministri
- Aug 10
- 5 min read
When I first started making sauerkraut, I assumed mold was normal part of the process and canning was necessary because that's how my mother-in-law made it. But everything changed when I learned you can skip both—and still get more probiotics than most store-bought brands.
As a dietitian with over 25 years in the kitchen, I’m here to tell you: homemade sauerkraut is one of the simplest, most affordable ways to support your gut health. It’s just cabbage, salt, and time—no canning, no vinegar, no mold, and no fancy gadgets needed although I did use some fun ones! And the best part? You keep all those beneficial live cultures intact.
“Sauerkraut” means “sour cabbage” in German, but variations of fermented cabbage exist worldwide (e.g., Korean kimchi). One of the world’s oldest preserved foods, dating back over 2,000 years to ancient China. During long voyages, sailors used sauerkraut to prevent scurvy due to its high vitamin C content.
When I realized how many years people have been making sauerkraut with little to no issues, my nervousness of making this recipe lifted!
Why Sauerkraut is a Gut Health Superstar
Fermented foods like sauerkraut are naturally rich in probiotics—those friendly bacteria that help balance your gut microbiome.
A healthy gut can support:
Better digestion
Stronger immune function
Reduced bloating
Improved nutrient absorption
Great nutrients: Probiotics, Vitamins C and K, Calcium, and Potassium
I truly was blown away when I realized that canned versions which are heat-treated lose live probiotics. Seriously, why didn't I know that! Fresh fermented sauerkraut is alive with beneficial bacteria and enzymes.
I have done several taste tests with classes I teach with fresh verses canned sauerkraut and hands down, every single person greatly prefers the fresh over canned!
My Experience with Flavor Variation
I learned that to have safe sauerkraut the pH has to be low. So, I bought myself a pH meter because how else was I going to verify that the pH was low. You don't need a pH meter but if you want one, here is the one I purchased for less than $7. https://a.co/d/gLLgJZz
I tested sauerkraut made with a carrot and also made with an apple. I found that when I made the sauerkraut with an apple the pH was 0.5 lower within a day. That was enough to convince me that for my family I would stick with using an apple. Also, it tastes sweeter and yet still goes with everything.
My very first batch I made the sauerkraut with caraway seeds because I felt that was traditional. I quickly realized my husband and I don't like caraway, haha! Also, the seeds kept floating to the top and that was a pain to deal with plucking them out every day.
Basic Fermentation Rules
Keep it Salty!
Keep it Under the Brine!
Keep it at the Ideal Temperature!
Sauerkraut Equipment Needed
Kitchen scale
Cutting Board
Knife - I prefer chef knife
Large Mixing Bowl
1 quart Wide-mouth glass canning jar
Glass fermentation weight or 4 oz jelly canning jar
Wide-mouth plastic storage cap or the cap will rust and discolor
Favorite Sauerkraut Tools
Fermentation lid - I got mine from Amazon - https://a.co/d/2Zm7wkw
Kraut pounder -You can find one on Etsy, Amazon, or even Walmart! I bought mine from a
Glass Fermentation Weights https://a.co/d/dTWaZt7 - Just make sure you purchase the size weight for the type of jar you are using. I accidentally bought a glass weight for a small mouth jar and then had to purchase a weight for a wide mouth jar because my food kept popping up which could lead to mold growth.
Funnel https://a.co/d/54MgvRv (not needed but it sure helps decrease the mess!)
The No-Canning Probiotic Rich Sauerkraut Recipe
(Inspired by www.makesauerkraut.com)
Ingredients:
1 medium head of green cabbage (about 2 pounds)
1 tablespoon salt (non-iodized), I prefer Redmond's Real Salt
1 Apple or Carrot, peeled and chopped (optional but highly recommended)
Optional: 1 teaspoon caraway seeds, dill seeds, or crushed garlic for flavor
Equipment:
Large mixing bowl
Quart-size glass jar with lid
Wooden spoon or clean hand for packing cabbage
Instructions:
Prep the cabbage and apple/carrot.
Remove and toss the outer leaves, BUT set aside one or two clean inner leaves.
Cut the cabbage into quarters and remove and toss the core.
Cut or slice thinly with a knife or mandoline.
Peel carrot or apple and chop.
Total weight of cabbage and carrot or apple needs to be 1 3/4 pound (28 oz)
PRO TIP, for the first few times making sauerkraut, I recommend making the sauerkraut pieces larger. There is less chance the cabbage pieces will poke through the glass weight and thus less chance for mold growth.
Prep cabbage and apple/carrots
Salt & massage:
Place sliced cabbage and optional carrot or apple in a large bowl and sprinkle with salt. Mix well.
Let mixture sit for 30 minutes.
Massage with clean hands for 5–10 minutes until the cabbage softens and releases liquid (this is called the brine).
Salt and Massage
Pack the jar:
Pack the cabbage tightly into your jar, pressing down firmly with your hand or a wooden spoon or a kraut pounder to remove air pockets. PRO TIP: press down on kraut more often than you think necessary to get more sauerkraut in your jar.
Pour in any extra brine from the bowl.
Make sure you leave at least two inches on top, or your brine will flow out over the next few days.
Push cabbage leaf down to keep food bits submerged. I like to fold the leave under so that the leave will help form a seal and keep the little sauerkraut bits from floating.
Packing the Jar
Weigh it down:
Make sure all cabbage is submerged in brine. You can use a fermentation weight, a smaller jar to keep the sauerkraut under the liquid.
I had extra headroom today as I was taking pictures so I added two weights to ensure the brine stays over the cabbage. This is the first time I have ever used two weights!
Cover & ferment:
Loosely cover the jar and place it at room temperature, out of direct sunlight.
Place a deep bowl underneath the jar in case any brine flows out. The cupboard will smell really bad if you miss this step and there is overflow. I wish I didn't learn this the hard way!
Weigh sauerkraut down and cover!
Burp Daily:
Check daily to make sure the cabbage stays submerged. Unscrew the cap whether you have a fermentation lid or another lid. You need to pull out any floaters to ensure mold doesn't grow. PRO TIP: I recommend checking twice a day for your first batch to ensure the sauerkraut is looking great.
Taste after 5 days, when it’s tangy enough for you, move it to the fridge. I have done many ferments of only 5 days and I loved it! However, fermenting for 7 - 10 days gives a better overall true sauerkraut flavor.
Fermentation usually takes 5–10 days depending on temperature and taste preference.
Tips for Success
Always keep the cabbage submerged to avoid mold.
Use clean, non-reactive containers (glass or ceramic).
Start with small batches until you find your favorite flavor profile.
Monitor daily, ensuring mixture is submerged.
If need extra brine, can dilute 1 tbsp of salt in 2 cups water and add to mixture if brine levels decrease.
When in doubt, throw it out!
Serving Ideas
I serve homemade sauerkraut with everything!
Scrambled eggs, casseroles, soups, hamburgers, kielbasa, sloppy joes, grilled cheese, and the list goes on!
Try it on avocado toast to take it to the next level! Sauerkraut adds great crunch and tang.
I love adding sauerkraut into any salad or grain bowls for extra flavor.
Final Thought
Making sauerkraut at home is one of the easiest, most cost-effective ways to bring gut-friendly probiotics into your diet. Once you try this no-mold, no-canning method, you’ll never go back to store-bought! You can do it!!
If you enjoyed this recipe, follow me on Instagram or YouTube for more dietitian-approved, gut-loving recipes and simple ways to make your kitchen a place of healing.
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