An Easy Sauerkraut Recipe
and Salt Free Sauerkraut

An easy sauerkraut recipe can be made with just cabbage and salt.  However, it's also possible to make a salt free sauerkraut recipe.

One of the main health benefits of sauerkraut is its ability to maintain our intestinal flora which aids in the digestion of foods. 

Sauerkraut is a type of probiotic vegetable that has been consumed for thousands of years.

Unfortunately, most of the sauerkraut that you buy at "regular" grocery stores has been pasteurized and will not contain any beneficial bacteria or probiotics.

Luckily, it's much cheaper and healthier to just learn how to make your own homemade sauerkraut. 

You can incorporate many different vegetables, herbs, and spices into an easy sauerkraut recipe to liven up the taste of this lactic acid ferment.

And you can also use organic vegetables and control the amount of salt in your sauerkraut recipe.

Easy Sauerkraut Recipe - Basic Sauerkraut Recipe


  • 1 pound of Chopped Cabbage
  • 2 tsp. of Sea Salt
  • Optional:  Double or Triple this Recipe


Massage the cabbage with salt to release its liquid. 

Then press salted cabbage into an appropriately sized glass jar until liquid covers cabbage.

Place cabbage core on top and close lid - making sure chopped cabbage is completely submerged.

Leave jar out of sunlight at the appropriate temperature for 3 to 5 days or until properly fermented.

Use the Different Types of Cabbage

Add in Spices or Herbs for More Depth of Flavor

Be sure to release built up "gas" pressure as needed and put a plate underneath your ferments to catch any overflow.  This sauerkraut recipe stores in your refrigerator for several weeks.

Easy Sauerkraut Recipe - Salt Free Sauerkraut


  • 1 Large Purple or White Cabbage (shredded)
  • or 3 to 4 Small Cabbages (shredded)
  • Spring Water or Coconut Water


Massage shredded cabbage until softened and juices are released.

Press the massaged cabbage firmly into 1 or 2 glass jars until almost full (leave at least 1 inch space).

Then cover cabbage with enough spring water or coconut water to completely cover.

Place a tea sieve on top of the jar (to keep the cabbage submerged during the fermentation process).

Screw on a mason ring to secure the tea sieve.  Ferment for 3 to 5 days - or until desired ferment is reached.

Be sure to leave sauerkraut out of the sunlight and away from dust - and regularly check the water level.

A kitchen cabinet may be the perfect place to ferment your salt free sauerkraut.

Store easy sauerkraut recipe in your refrigerator for about a month.

It might be easier to invest in a Lacto-fermentation Air-lock system for wide-mouth Mason jars.

Easy Sauerkraut Recipe - Salt Free Kimchi/Sauerkraut


  • 2 Celery Stalks (chopped)
  • 1 Bunch of Kale (stemmed & torn)
  • 2 inches of Ginger (peeled & grated)
  • 2 Carrots (shredded)
  • 1 Head of Cabbage (shredded)
  • 2 Lemons (Juiced)
  • Curry or Five Spice (to taste)


Add shredded and other prepped vegetables into a big mixing bowl.

Next squeeze in the fresh lemon juice.  And add in the seasoning. 

Then massage the vegetables with your hands until softened.

Add softened vegetables and juices into a glass jar - pressing firmly to release as much liquid as possible.

Fill the glass jar until almost full leaving at least 1 inch of space from the top.

Be sure the vegetables are submerged in enough of their own liquid to cover them.

Then put outer cabbage leaves on top of the submerged vegetables to seal off the air.

Next add a heavy crystal or clean rock to weigh down the cabbage leaves.

Finally, cap the jar and ferment in a dark cabinet or closet for 5 to 7 days (at room temperature).

Be sure to unscrew the cap every day to release "gas" pressure.

Store your Kimchi/Sauerkraut ferment in the refrigerator.

Make Your Own Easy Sauerkraut Recipe

As you can see there are many ways to make a sauerkraut recipe.  Add in any spice, vegetable, herb, or seed like caraway to flavor your sauerkraut.

I especially love the salt free options, as I do not really care for salty ferments - because too much salt aka "sodium chloride" creates hypertension in my body.

I like to taste the vegetables and other ingredients that go into my sauerkraut recipes - too much salt can be overpowering.

I also prefer using celery juice to make a "salt free" recipe with a little whey (from yogurt) to culture my ferments.

Celery juice (which contains beneficial sodium) with an added culture like whey will keep ferments lasting longer in the refrigerator.

Go to Grass Fed Steaks

Return to Oneness Raw Diet Recipes

Return to Healthy Foods