Recipe description
June 30, 2026
Winter sauerkraut casserole with apple
Warm winter casserole with sauerkraut and apple for gentle gut support.
Fermented Foods
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, egg
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from sauerkraut, apples, and cabbage.
- Includes fermented vegetables to support gut-friendly microbes.
- Plant-forward with balanced flavors that pairs well with grains or greens.
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
Onion
1
piece
Oil, olive
2
tablespoon
Bread-crumbs
0.5
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Cinnamon
0.5
teaspoon
Instructions
1
Preheat the oven to 350°F (175°C).
2
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
3
Stir in the sauerkraut and chopped apple, cooking for an additional 5 minutes.
4
Season the mixture with salt, pepper, and cinnamon.
5
Transfer the mixture to a casserole dish and top with bread crumbs.
6
Bake in the preheated oven for 25-30 minutes or until the top is golden brown.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
9 g
Protein
42 g
Carbohydrates
9 g
Fiber
16 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this casserole suitable for vegetarians or vegans?
Yes. It’s a plant-based dish; check the ingredients to ensure no dairy or other animal products are included if you need vegan.
How long does it take to make?
About 15–20 minutes prep plus 30–45 minutes baking, depending on your oven.
What are the main components of this dish?
Sauerkraut and apples are the stars, with vegetables and simple seasonings; it’s a pantry-friendly, fiber-rich bake.
How many servings does it yield?
Usually 4 to 6 servings, depending on portion size.
How should I store leftovers?
Cool, then refrigerate in an airtight container for 3–4 days; reheat in the oven or microwave.
Can I assemble it ahead of time?
Yes. You can prep or assemble, refrigerate, and bake later.
Can I customize the recipe with other ingredients?
Yes—add greens, swap apples for pears, or mix in other vegetables; adjust seasonings to taste.
Is it probiotic-friendly?
Sauerkraut provides fermentation notes and fiber; live probiotics are mostly reduced by cooking, but the dish remains fiber-rich.
Is the casserole gluten-free?
It can be gluten-free if you avoid gluten-containing thickeners or toppings; check ingredients or choose gluten-free options.
What should I serve it with?
Pair it with grains like rice or barley, or serve alongside greens for a complete meal.
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