Recipe description
July 3, 2026
Sauerkraut with baked sweet potato
Tangy sauerkraut meets a comforting baked sweet potato for digestion-friendly nourishment.
Fermented Foods
Gut Friendly
High Fiber
90%
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from cabbage and sweet potato.
- Includes fermented sauerkraut providing gut-friendly microbes and polyphenols.
- Balanced plant-based carbs with minimal added fat for steady energy.
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
Sweet potato
2
piece
olive oil
2
tablespoon
Black pepper
1
teaspoon
Salt
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Wash the sweet potatoes and poke holes in them with a fork. Rub them with olive oil, salt, and black pepper.
3
Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, until tender.
4
While the sweet potatoes are baking, chop the parsley.
5
Once the sweet potatoes are done, cut them open and top with sauerkraut and chopped parsley.
6
Serve warm and enjoy your tangy and nutritious meal.
More Recipes For Your Gut
Nutrition
180 kcal
Calories
3 g
Protein
31 g
Carbohydrates
5 g
Fiber
6 g
Sugar
0 g
Fat
0 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish vegan-friendly?
Yes. It’s plant-based and dairy-free. Check the sauerkraut labels for any non-vegan additives.
How should I store leftovers?
Refrigerate in an airtight container for up to 3–4 days; reheat gently.
Can I use canned sauerkraut or fresh sauerkraut?
Both work; drain the liquid; unsweetened is best; you can rinse to reduce salt, but rinsing may reduce probiotics.
How long does it take to bake the sweet potato?
At 200°C (400°F), about 45–60 minutes, depending on size; test with a fork.
Is this high in sodium?
Sauerkraut can be salty; choose low-sodium varieties or rinse lightly; adjust portions if you’re watching salt.
Can I customize the dish with other ingredients?
Yes. Add beans, lentils, or tofu for protein; try apples, onions, or herbs for extra flavor.
What are the health benefits of this combination?
It provides fiber and resistant starch from the sweet potato and potential probiotics from sauerkraut; supports digestion and steady energy.
Is this gluten-free?
Yes, it’s naturally gluten-free, but check labels on sauerkraut and added seasonings.
How can I turn this into a filling main dish?
Add a protein source (tofu, tempeh, beans) and serve with whole grains like quinoa or brown rice.
Can I meal-prep this?
Yes. Bake the sweet potatoes ahead, keep sauerkraut separate, and reheat before serving.
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