Recipe description
July 3, 2026
Sauerkraut and mushroom skillet
Cozy skillet featuring sauerkraut and mushrooms for gentle gut support.
Fermented Foods
Gut Friendly
Digestive Support
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: mustard, sulfites, tree_nut
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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
- Fermented sauerkraut provides fiber and probiotic-friendly flavor.
- Includes diverse plant foods (mushrooms, cabbage, aromatics) with polyphenols.
- Balanced for gut health with fiber, plant protein, and healthy fats in a quick skillet.
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
Sauerkraut
1
cup
Mushroom
2
cup
Onion
1
piece
olive oil
2
tablespoon
garlic
2
clove
black pepper
1
teaspoon
Instructions
1
Heat olive oil in a skillet over medium heat.
2
Add chopped onion and minced garlic, sauté until translucent.
3
Add mushrooms and cook until softened.
4
Stir in the sauerkraut and season with black pepper.
5
Cook for an additional 5 minutes, stirring occasionally.
6
Serve warm as a nourishing side dish.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
9 g
Protein
32 g
Carbohydrates
6 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Can I make this dish vegan?
Yes. Use olive oil and ensure any flavorings are plant-based.
Are there substitutes for sauerkraut or mushrooms if I don’t like one?
Yes. For sauerkraut, use lightly fermented cabbage or kimchi (rinsed to reduce heat). For mushrooms, substitute with zucchini, peppers, onions, or chickpeas for texture.
How long does it take to cook?
About 15–25 minutes from start to finish.
How should I store leftovers?
Refrigerate in a covered container for 2–3 days; reheat gently.
Is this dish gluten-free?
It is gluten-free if you don’t use gluten-containing ingredients (e.g., regular soy sauce). Use gluten-free soy sauce or vegetable broth.
What are the main health benefits?
Provides prebiotic fiber from sauerkraut and plant diversity; mushrooms add minerals and antioxidants.
Can I add meat?
Yes. Cook meat separately or add pre-cooked sausage or bacon; adjust cooking time accordingly.
How can I adjust the flavor (spicy or tangy)?
Add crushed red pepper, paprika, or mustard; for more tang, splash in a little apple cider vinegar.
What sides go well with it?
Potatoes, rice, quinoa, or crusty bread; garnish with herbs if desired.
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