Sauerkraut salad was something I completely dismissed as soggy, overpowering cafeteria food. Then I tried the recipe of my sister's Bavarian mother-in-law, and I completely changed my mind.

This old-fashioned Franconian sauerkraut salad recipe with humble fermented cabbage, sweet grated carrots, and crisp cuts of apples creates a fruity sweet-and-sour taste sensation that is refreshing and satisfying at the same time. I feel really lucky to be able to share this recipe with you guys.

It's the kind of low-carb, low-fat, vitamin-packed salad with sauerkraut that proves healthy eating doesn't have to be boring, and at under 200 calories per serving, it works perfectly as either a light dinner or the ideal side dish for heavier winter meals.

From Ancient Remedy to Modern Superfood

This isn't just another cabbage dish - sauerkraut salad carries centuries of survival and tradition in every tangy-sweet bite. While today we enjoy it as a refreshing side that perfectly balances hearty German fare with its fruity, sweet-and-sour flavor (think Krautsalat's fermented cousin), this humble salad once meant the difference between life and death.

The fermentation technique stretches back to the Romans and Greeks, but medieval Northern Europeans (Germans, Polish, Hungarians, and Russians) mastered it out of necessity. Families would transform their autumn cabbage harvest into vitamin-packed sauerkraut - their insurance policy against winter's nutritional void. Sailors packed barrels of this "miracle food" for long voyages, using its vitamin C content to prevent deadly scurvy.

Even during Germany's darkest chapters, when food shortages plagued the country during two world wars, sauerkraut remained a reliable source of nutrition when fresh vegetables were impossible to find.

Today's cold sauerkraut salad honors this incredible legacy while delivering all the probiotics, vitamins, and bold flavors our ancestors relied on - just served up in a much more appetizing way.

How to make Sauerkraut Salad

For the detailed instructions and exact measurements, please jump to the printable recipe card

Ingredients you will need:

Sauerkraut Salad ingredients: Sauerkraut, Onion, Carrots, Rasins, neutral oil, apple, sugar and chives

Jar auf Sauerkraut (ideally German)
Apple - medium size- any variety would work but I like using sweet apples
Onions - white or red
Sugar - if you want to make sauerkraut salad with no sugar, you can replace the sugar with honey or agave syrup
Raisins or currents (any other dried fruit works well like prunes or apricots). You could also add some pineapple.
Sunflower oil - or another neutral oil
Apple juice - this is optional. You can add it if you find your sauerkraut too sour.

Recipe Steps

graa carrot — Grate the carrot with a box grater

Empty your sauerkraut in a colander and let the juice drain off.
Peel and grate the carrot.

Chopped apple for Sauerkraut mix — You can also grate the apple, but I prefer to cut it into small pieces for the extra crunch.

3. Slice or grate the apple and peel and finely dice the onion.

Combine the sauerkraut, apple, carrot, onion, and raisins in a large bowl and mix well. Drizzle in the sunflower oil and sprinkle with sugar. Season with salt and pepper, keeping in mind that sauerkraut is already quite salty.
Refrigerate the salad for at least 1 hour to allow the flavors to meld. If you find the sauerkraut flavor too tangy, add a splash of apple juice to balance it out.
Before serving, garnish with chopped fresh chives. Serve chilled or at room temperature.

How to serve

This salad makes the perfect evening meal. Pair it with a sandwich such as "Strammer Max". I have also brought it to a BBQ and German Potluck as well because it keeps well in heat and is refreshing alongside grilled Bratwurst.

Storage & Make Ahead

This sauerkraut salad with apple can be kept in the fridge for up to four days. It is a great salad to make the day before, as it gives enough time for the flavors to infuse.