Recipe description
June 12, 2026
Cabbage Apple Sauerkraut Salad
Cabbage, apple, and sauerkraut for a crunchy gut-friendly salad.
Fermented Foods
92%
General Gut Health Match
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Overall
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This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: mustard, sulfites
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We found the following intolerances in the recipe ingredients: histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from cabbage and apple.
- Includes fermentation from sauerkraut for gut-friendly microbes.
- Uses diverse plant foods for balanced nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cabbage, white
1
bowl
Sauerkraut
1
cup
Apple
1
piece
Carrot
1
piece
Onion, red
0.5
piece
Vinegar, apple
2
tablespoon
Oil, olive
2
tablespoon
Instructions
1
Thinly slice the cabbage and place it in a large mixing bowl.
2
Chop the apple into thin strips and add it to the bowl with the cabbage.
3
Add sauerkraut and shredded carrot to the bowl.
4
Drizzle the olive oil over the salad and season with salt and pepper.
5
Toss all ingredients together until well combined.
6
Serve immediately or let it chill in the refrigerator for 30 minutes.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
5 g
Protein
26 g
Carbohydrates
5 g
Fiber
12 g
Sugar
1 g
Fat
0.2 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients?
The core is shredded cabbage, crisp apple, and sauerkraut; you can add seeds or herbs if desired.
Is this salad vegan and gluten-free?
Yes. It’s plant-based and gluten-free unless a specific sauerkraut or add-ons contain gluten; check labels.
What does sauerkraut contribute to the salad?
It adds a tangy flavor, crunch, and live cultures from fermentation.
How should I store leftovers?
Refrigerate in an airtight container and use within 2–3 days; keep cold.
Should I rinse the sauerkraut before using it?
It depends. A light rinse can reduce salt; otherwise drain but don’t wash away all acidity if you want the tang.
Are there health benefits to this salad?
It provides dietary fiber and polyphenols, and sauerkraut adds live cultures. It is not a medical treatment.
Can I customize this salad?
Yes—try adding nuts, seeds, herbs, or other apple/cabbage varieties; adjust acidity with lemon juice or vinegar if desired.
How long does it take for flavors to meld?
It tastes best after a short chill; flavors combine in about 20–60 minutes, longer if you want softer cabbage.
How many servings does this make, and how many calories?
Typically serves 2–4; calories vary with portion size and additions.
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