Module 5 · Fermentation
Classic Sauerkraut
Classic Sauerkraut is a keto ferment with 5 g net carbs, 2 g protein and 0 g fat per serving (30 kcal). It serves 4 and takes 240 hours in total.
Crisp, tangy and just cabbage, salt and time. The most forgiving first ferment. Ferment time 7-14 days (total_min is active time plus ~10 days, estimate). Nutrition values are estimates.
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Allergens in this Ketogeni recipe: no regulated allergen identified from the listed ingredients. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 20 min · Total time: 10 days
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5 g |
| Protein | 2 g |
| Fat | 0 g |
| Energy | 30 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 600 g organic white cabbage
- 12 g unrefined sea salt
- 1 tsp organic caraway seeds
Step-by-step method
- Quarter and core the cabbage, then slice very finely.
- Weigh the cabbage and check the salt is 2% of its weight.
- Massage cabbage, salt and caraway hard until wet and glossy and a pool of brine forms.
- Pack by handfuls into a clean 1-litre jar, pressing out air pockets. Pour in all the liquid, leaving 3 cm headspace.
- Fold the saved leaf on top and weigh down so everything is under the brine.
- Close with an airlock or loose lid and ferment at 18-22 C, out of sunlight. Press down and burp daily for the first 3 days.
- Taste from day 7. It is ready when pleasantly sour (7-14 days).
- Remove the leaf and weight, close tightly and refrigerate.
Chef’s tips
- Not enough brine: massage longer, rest an hour, press again; as a last resort add a little 2% salt water.
- Too soft means it fermented too warm; use a cooler spot.
- A flat white film is kahm yeast, skim it; fuzzy coloured mould means discard.
- Serve with greens: beside sausages with sauteed spring greens, or over a baked egg with spinach.
Variations
- Dill seed and juniper berries
- Red cabbage with organic ginger
- Add up to 15% organic grated carrot
Storage
Refrigerate in the jar; keeps 6 months or more.
Questions and answers
How many net carbs are in Classic Sauerkraut?
One serving has 5 g net carbohydrates, 2 g protein and 0 g fat (30 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Classic Sauerkraut ahead, store or freeze it?
Refrigerate in the jar; keeps 6 months or more.
Which allergens are in Classic Sauerkraut?
None of the 14 allergens listed in EU law are in this recipe. Always check the labels of the products you use.
Is Classic Sauerkraut vegan?
Yes. The recipe contains no meat, fish, eggs, dairy or other animal products.
Can I vary Classic Sauerkraut?
Yes. Dill seed and juniper berries. Red cabbage with organic ginger. Add up to 15% organic grated carrot.