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sauerkraut in a glass jar

How to Make Sauerkraut at Home

Written by missblasco on . Posted in BASICS, BLOG, RECIPE.

How to make sauerkraut at home with this easy step-by-step guide. Learn the science of lactic fermentation.
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Fermenting cabbage and other vegetables at home is something I wanted to do for many years, but for various reasons, I kept putting it off. A few months ago, I finally got into it, and the results have been so good that I can’t stop sharing them. Once you start fermenting, you simply can’t stop. The food acquires such a special flavor and texture that you immediately want to keep trying and making more complex variations.

Fermenting cabbage at home is the first step to beginning this endless adventure. Whether you are interested in culinary creativity or clinical nutrition, this process is a game-changer.

 

Fermenting cabbage at home is the most accessible first step to reclaiming your digestive health and beginning an endless culinary adventure.

 

What Does “Ferment” Actually Mean?

First of all, keep in mind that in a generic sense, fermenting is a way of preserving and transforming food so that it can be consumed over a much longer period of time. We can distinguish between two main types of fermentation:

  • Aerobic Fermentation: Occurs in the presence of oxygen (e.g., kombucha, yogurt, or kefir).
  • Anaerobic Fermentation: Occurs in the absence of oxygen.

In the case of fermented vegetables, the process is anaerobic, which leads to the formation of lactic acid and the growth of acidophilic bacteria such as Lactobacillus, among others. To help you understand it a little better, fermentation is a catabolic process in which lactic acid is produced.

The process for any vegetable in a salty medium involves the degradation of glucose to obtain metabolic energy. The stars of this show are bacteria like Lactobacillus, Lactococcus, Streptococcus, and Pediococcus.

 

cabbage

Lactic fermentation occurs in a strictly anaerobic environment, where beneficial bacteria transform glucose into lactic acid, naturally preserving the food.

 

Probiotics, Prebiotics, and Symbiosis

As a nutritionist, I often talk about the importance of our microbiota. Here is why fermentation matters:

Probiotics: These are foods that contain beneficial bacteria. Fermented vegetables are powerful probiotics. The process develops bacteria that reach your intestine intact, enriching your microbiota.

Prebiotics: These are fibers that promote the growth of good bacteria. They are fermented in the large intestine and act as “food” for your flora.

Our diet should be rich in both. It is the best way to create a symbiosis that is highly favorable for your intestinal health.

 

Why Should You Do It?

The goal is to improve your diet, nourish yourself better, and benefit from live microorganisms that enrich your flora. Fermented foods are more nutritious and more digestible.

Do you need an advanced microbiology class to do it? No! Fermenting is easy and gives you freedom. You decide the combinations, the flavors, and the textures.

 

Cabbage in a glass jar with a wooden spoon

 

Fermentation is an open process where you only follow basic recommendations, the rest, flavors, textures, and creativity is entirely up to you.

 

How to Make Sauerkraut: Step-by-Step

Making sauerkraut is a simple process. You only need cabbage, sea salt (without additives), and glass jars with lids. You also need a weight to keep the cabbage submerged and away from oxygen.

Note on Water: If you need to add liquid, always use filtered, chlorine-free water.

  • Step 1: Selection

    Buy a cabbage or kale. If you can get one from organic farming, even better, it will have more natural bacteria and fewer chemicals.

 

  • Step 2: Preparation

    Remove the outer leaves. If they are damaged, discard them, if not, wash them and reserve a couple to use as a “topper” later.

 

  • Step 3: Cutting

    Cut the cabbage into julienne strips. Remove the thick, hard stems (save them for a vegetable cream!). Use only the tender parts for the sauerkraut.

 

  • Step 4: The Massage

    Place the cabbage in a large bowl, add salt, and massage it for 10–15 minutes. The goal is for the cabbage to “sweat” and release its water.

Summer vs. Winter: In higher temperatures, fermentation accelerates, so you need more salt. In winter, the process slows down, and you need less.

 

  • Step 5: Packing the Jars

Your jars should be very clean, but they don’t need to be sterilized. Pack the cabbage in, pressing down with a wooden spoon to remove air bubbles.

Leave some space at the top.

Cover the surface with the reserved cabbage leaf.

Ensure the liquid covers everything. Add a little salted water if necessary.

Important: If using a metal lid, place a cloth or film between the lid and the jar to prevent the salt from touching the metal.

 

  • Step 6: Labeling

Write the date on a label using a permanent marker. This is vital to track your progress.

 

In any fermentation process, patience is essential. Learn to wait, and you will appreciate the result even more.

 

  • Step 7: Wait patiently.

After one day, check for bubbles rising from the bottom, this is a great sign. After 10 days, you can taste it. If you aren’t in a hurry, leave it for 15 days or longer for a deeper flavor. Once you are happy with the taste, move the jar to the refrigerator to slow down the fermentation.

cenital view of a sauerkraut jar

 

Don’t hesitate. Try making your own sauerkraut from almost nothing: a cabbage, salt, your expertise, and your patience. It’s a simple act of willpower that results in a true superfood.

Are you ready to start your first jar? Let me know in the comments how your first batch turns out!

 

Explore my full collection of probiotic recipes:

 

Sources:

  • Wild Fermentation, Sandor E. Katz.
  • The Art of Fermentation, Sandor E. Katz.

sauerkraut in a glass jar

How to Make Sauerkraut at Home

How to make sauerkraut at home with this easy step-by-step guide. Learn the science of lactic fermentation.
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Prep Time 40 minutes
Fermenting time 15 days
Total Time 15 days 40 minutes
Course Fermented Foods, food preservation
Cuisine homemade
Servings 12 portions
Calories 47 kcal

Equipment

  • Glass jars
  • Wooden spoon
  • Big bowl

Ingredients
  

  • 5 lb Green Cabbage 1 large head (Approx. 1300g)
  • 1 tbsp Sea Salt Approx. 1 leveled tablespoon + 1 teaspoon. (20g)
  • Filtered Water Only if needed to cover the cabbage.

Instructions
 

  • Remove the outer leaves of the cabbage and set a few aside for later. Shred the cabbage into thin strips (julienne). Remove any thick, hard stems and save them for a vegetable cream or stock, never waste good nutrients!
    cabbage
  • Place the shredded cabbage in a large bowl. Add the sea salt and begin to massage it thoroughly with your hands. Pro-tip: You may want to wear gloves to prevent the salt and cabbage juices from irritating your skin.
    shredded cabbage in a green bowl
  • Squeeze and massage the cabbage for 10–15 minutes. The goal is for the cabbage to "sweat." You will know it's ready when the texture softens significantly and you can see a good amount of natural juice at the bottom of the bowl.
    Massaging cabbage
  • Pack the cabbage into very clean glass jars. Use a wooden utensil to press the cabbage down firmly toward the bottom. Ensure there are no air pockets and that the cabbage's own juice starts to cover the top.
    Cabbage in a glass jar with a wooden spoon
  • Do not fill the jar to the very top; leave enough space for the liquid to rise over the cabbage. Place one of the reserved whole leaves on the top surface. Then, place a weight on top (a small glass jar filled with salted filtered water works perfectly) to keep everything submerged.
    sauerkraut in a glass jar
  • Close the jar and let it rest in a cool, dark place.
  • The First Signs: Within a day or two, you will see small bubbles forming, this means the fermentation has successfully begun.
  • Burping: It is advisable to open the jars once a day to release the CO₂ gas generated by the process.
  • Patience: Let it ferment for at least 15 days. You can start tasting it after day 10, but for the best probiotic profile and flavor, I recommend letting it mature longer.
    cenital view of a sauerkraut jar

Notes

Mastering the art of sauerkraut is the first step toward a probiotic-rich kitchen. This recipe uses "wild fermentation" to transform a humble cabbage into a powerhouse of digestive enzymes and beneficial bacteria.

Nutrition Facts
How to Make Sauerkraut at Home
Amount Per Serving
Calories 47 Calories from Fat 2
% Daily Value*
Fat 0.2g0%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.03g
Sodium 615mg27%
Potassium 321mg9%
Carbohydrates 11g4%
Fiber 5g21%
Sugar 6g7%
Protein 2g4%
Vitamin A 185IU4%
Vitamin C 69mg84%
Calcium 76mg8%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword cabbage, chucrut, fermentation, fermented vegetables, sauerkraut
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BLOG, CHUCRUT, FERMENTATION, GUT HEALTH, LOW CARB, PROBIOTICS

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