Probiotic Sauerkraut Coleslaw – Abra’s Kitchen


Probiotic Sauerkraut Coleslaw is a crunchy, briny, tangy coleslaw (mayo-free) with a probiotic boost from gut-healthy sauerkraut. This coleslaw is begging to be piled high on tacos, grain bowls, or served at your next BBQ.

If you like coleslaw try this dill pickle coleslaw and this lime cilantro slaw.

Composed cabbage probiotic slaw in a bowl with a fork.Composed cabbage probiotic slaw in a bowl with a fork.

In a rare moment of luck I happened to stumble upon the genius that is sauerkraut added to slaw. I was out of pickles (my go-to) and wanted that salty briny hit in my slaw. A sauerkraut jar popped out at me and I thought why not. Well, my friend, this recipe now belongs on the genius recipe shelf because who knew sauerkraut in slaw would be such a revelation.

This Tangy Slaw Hits Just Right

I am very into making a batch of coleslaw early in the week as a meal prep component to use as a condiment throughout the week. Piled high on tacos, scooped on top of salad, an essential ingredient in grain bowls, and the ultimate crunch in wraps and sandwiches. Or, old school style, served as a side with BBQ meats.

Because I am a recipe developer and a die-hard creative in the kitchen I have made no less than a dozen different types of slaw, this newest iteration may be my favorite. Briny red cabbage slaw spiked with just the right amount of sauerkraut, heat from jalapeno, zesty lime, garlic and cilantro.

  • Who doesn’t love a simple side dish that serves up a side of gut healthy beneficial bacteria!
  • Versatile, healthy side dish – perfect for your next BBQ
  • Excellent for meal prep. Stays crunchy and delicious for days!

Let’s Get Cooking!

ingredients for cabbage probiotic slaw.ingredients for cabbage probiotic slaw.

Ingredients and Helpful Substitution Tips

Detailed measurements and ingredients can be found within the recipe card at the end of this post.

  • Veggies – red cabbage, scallions
  • Probiotic Boost – sauerkraut and sauerkraut juice. Sauerkraut is fermented cabbage. The fermentation process produces beneficial bacteria that when ingested has positive impact on the health of the GI system.
  • Aromatics (yes these are technically also veggies) – jalapeno, fresh cilantro, garlic, scallions
  • Dressing – olive oil, salt, pepper, lime juice – This is a mayonnaise free coleslaw

Subs + Additions

  • Subs: Green cabbage can easily work in place of red cabbage
  • Additions: shredded carrots or thinly sliced red bell pepper would work well

Tips and Instructions:

Talk to me about sauerkraut

My preference for sauerkraut in this recipe is sauerkraut that you find in a jar in the cold section of the grocery store. This version will be the most “alive” tangy, and slightly sour. The type found in cans and bags is barely alive or rich with beneficial bacteria and although delicious on a hot dog, this recipe begs for the authentic real deal.

You may find different varieties of sauerkraut, my local market (for instance) sells carrot caraway sauerkraut, turmeric ginger sauerkraut, etc. for this recipe you are looking for classic cabbage and salt sauerkraut.

Steps and Pro Tips:

  1. Shred the cabbage by using a sharp knife and slicing it thin or shredding using the shred disc blade on a food processor.
  2. In a large bowl make the dressing by whisking together olive oil, crushed garlic, lime juice, sauerkraut juice, salt, scallions, jalapeno, and cilantro (yes I add all of the aromatics to the dressing and whisk to drench in deliciousness)
  1. Toss in sauerkraut and cabbage and using tongs or wooden spoons toss well to combine making sure that all of the dressing deliciousness is coating each and every shred of cabbage

Storage Tips:

  • STORAGE – Store in the fridge for up to 4 days. If you are serving at a BBQ it is best to make day of as this will be the crunchiest version. For meal prep you can store for several days but the longer the coleslaw sits the more water is released from the cabbage and the crunch begins to lessen.

Serving Suggestions:

Calling all ambitious culinary folks! Make your own EASY (no really) EASY mason jar sauerkraut – try this recipe:

Easy Mason Jar Sauerkraut

Abra’s Nutrition Tips – The Gut Health Tonic

The benefits of sauerkraut are simply a health-promoting cascade stemming from the benefits of the fermentation process. A few additional sauerkraut health benefits:

  • Low glycemic index – due to the content of organic acids which help to delay gastric emptying i.e. delayed gastric emptying = less impact on blood sugar levels
  • Rich in probiotics – Typically we consider the healthy bugs in sauerkraut of the wild variety. Wild as in they haven’t all been studied. However, studies show that sauerkraut is rich in the strain Lactobacillus plantarum.
  • Contains indole-3 carbinol and glucaric acid (glucarate) which helps to improve estrogen metabolism
  • Contains anti-fungal compounds
  • Supports gut health via reducing increased intestinal permeability

Dietary Modifications

This recipe is naturally gluten-free, vegetarian, vegan, Whole30 friendly, Paleo, and Keto friendly

  • Low Fodmap – Eliminate the garlic and use only the dark green part of the scallions

🌟🌟🌟🌟🌟 If you’ve tried this recipe, don’t forget to rate it and leave a comment below 🌟🌟🌟🌟🌟

Composed cabbage probiotic slaw in a bowl with a fork.Probiotic Sauerkraut Coleslaw – Abra’s Kitchen

Probiotic Sauerkraut Coleslaw

Abra Pappa, MS, CNS, LDN

A crunchy, briny, tangy coleslaw (mayo-free) with a probiotic boost from gut-healthy sauerkraut. This coleslaw is begging to be piled high on tacos, grain bowls, or served at your next BBQ.

Prep Time 15 minutes

Cook Time 0 minutes

Course Condiment, Side Dish

Cuisine American

Servings 6 servings

Calories 97 kcal

Ingredients  

  • 1 small red cabbage thinly sliced, about 4 cups
  • 2 scallions thinly sliced
  • 1/4 cup fresh cilantro finely chopped
  • 1 small jalapeno diced, seeds and ribs removed
  • 3 tbsp olive oil
  • 1 tbsp fresh lime juice
  • 2 cloves garlic pressed or crushed or finely chopped
  • 1/2 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 1/4 cup sauerkraut
  • 2 tbsp sauerkraut juice

Instructions 

  • Shred cabbage with a sharp knife or by using the shred disc blade of a food processor. Set aside.

  • In a large bowl whisk together lime juice, olive oil, garlic, sauerkraut juice, salt, and pepper, and jalapeno. Stir in cilantro, scallions until everything is well coated in dresssing. Finally add cabbage and sauerkraut and using tongs toss well to combine. Allow to rest for 5-10 minutes for flavors to intensify.

  • Store in a sealed container in the refrigerator for up to 3 days. The longer the slaw rests the more liquid will be released from the cabbage. The slaw stays crunchy but will lose some of its crunch as time goes on.

Notes

Storage:
If you are serving as a side dish at a BBQ the slaw is best made and served day of. If you are making as meal prep to enjoy as a condiment on tacos, bowls, and sandwiches throughout the week it will last for 3-4 days in the fridge.

Nutrition

Serving: 1bowl (6 total bowls in one batch)Calories: 97kcalCarbohydrates: 8gProtein: 2gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 260mgPotassium: 269mgFiber: 2gSugar: 4gVitamin A: 1168IUVitamin C: 59mgCalcium: 51mgIron: 1mg

FAQ

How long does coleslaw last?

A no-mayonnaise based coleslaw can safely last in the refrigerator for up to 5 days. Suppose you are serving this at a picnic or outdoor BBQ, even though it is no mayonnaise cabbage is still a high-water vegetable with a lot of surface area for bacteria to grow. In that case, leaving it out for 90 minutes or less, is best for safety.

Can you use bagged coleslaw mix for this recipe?

Absolutely, it will work equally well. I personally find that bagged slaw mix can be a bit dry so when I am entertaining I prefer using fresh cabbage for best flavor, but for ease, bagged slaw mix works perfectly fine.



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