Recipe description
June 19, 2026
Sauerkraut mash with apple and chicken sausage
Creamy sauerkraut mash with apple for gentle gut support.
Fermented Foods
85%
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, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from sauerkraut and apple.
- Includes fermented ingredient, supporting gut-friendly microbes.
- Balanced mix of protein, fiber, and polyphenol-rich fruit for satiety.
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
2
cup
Apple
1
piece
Chicken, sausage
2
piece
Butter
2
tablespoon
Onion soup
1
piece
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Cream
0.5
cup
Instructions
1
In a skillet, melt butter over medium heat.
2
Add chopped onion and cook until translucent.
3
Stir in sauerkraut and diced apple, cooking for about 5 minutes.
4
Add sliced chicken sausage, cooking until heated through.
5
Stir in cream and season with salt and pepper, mixing until well combined.
6
Serve warm, enjoying the creamy consistency and flavor.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
42 g
Carbohydrates
6 g
Fiber
12 g
Sugar
16 g
Fat
4 g
Saturated fat
1.2 g
Salt
FAQ
What are the main flavors of this dish?
Tangy sauerkraut, sweet apple, and chicken sausage create a balanced, savory plate.
Is this dish gluten-free?
It can be, depending on the sausage; choose gluten-free or check the label.
How is sauerkraut good for digestion?
Fermented cabbage provides fiber and natural lactic acid bacteria, which may support gut health.
Can I make this dish vegan or vegetarian?
Replace the sausage with plant-based protein and use olive oil; omit meat.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days.
How can I prep the apples for the right texture?
Slice or dice the apples; cook until tender but still holding their shape.
How can I adjust sodium if using store-bought sauerkraut and sausage?
Rinse the sauerkraut lightly or choose low-sodium versions; check the sausage label for sodium.
Is this dish kid-friendly?
Yes, it has a mild flavor; cut the sausage into kid-friendly pieces.
Can I adapt ingredients for different seasons?
Yes: use different apples or add onions; swap sausage for turkey or chicken breast.
What sides pair well with this dish?
Mashed potatoes, rice, or crusty bread; serve with greens on the side.
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