Keto Raclette Pickles: Gherkins, Pearl Onions and Cauliflower Pickled Without Sugar
At a raclette, keto pickles are not a garnish but tradition: in the Swiss canton of Valais, gherkins and pickled silverskin onions have always gone on the plate with the melted cheese, because their acidity cuts through the fat of the cheese. Here you pickle gherkins, pearl onions and cauliflower yourself, without sugar, with mustard seed, dill and bay leaf. One serving has approx. 4.2 g net carbs and 41 kcal. The pearl onions account for more than a quarter of that, which is why they are deliberately used sparingly here.
The key facts at a glance
- Time required: approx. 35 minutes of active work plus at least 2 days of pickling time - ideal for making ahead.
- Approx. 4.2 g net carbs and 0.8 g fat per person.
- Ingredients: pickling cucumbers, pearl onions, cauliflower, white wine vinegar, mustard seed, dill, bay leaves.
- Suits raclette, fondue, cold cuts platters and cold roast as a tangy side - vegan and gluten-free.
Ingredients
Makes a 1-liter jar with approx. 480 g of drained vegetables, around 120 g per person for a raclette evening for four.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| pickling cucumbers | small, cornichon size; snack or mini cucumbers as a substitute | |||
| small, cornichon size; snack or mini cucumbers as a substitute | ||||
| pearl onions | weighed peeled, approx. 12 | |||
| weighed peeled, approx. 12 | ||||
| cauliflower | in small florets | |||
| in small florets | ||||
| white wine vinegar | 5 % acidity | |||
| 5 % acidity | ||||
| water | - | |||
| salt | approx. 10 g, for the brine | |||
| approx. 10 g, for the brine | ||||
| mustard seed | yellow | |||
| yellow | ||||
| peppercorns | black | |||
| black | ||||
| bay leaves | - | |||
| dill | approx. 4 sprigs, fresh | |||
| approx. 4 sprigs, fresh | ||||
| garlic | halved | |||
| halved | ||||
| erythritol | optional, for a mild sweet-and-sour note | |||
| optional, for a mild sweet-and-sour note | ||||
How it is made
-
Prepare the vegetables
approx. 10 minutesDone Amount Icon Ingredient 250 g pickling cucumbers small, cornichon size; snack or mini cucumbers as a substitute 150 g cauliflower in small florets Wash the pickling cucumbers (250 g) thoroughly, scrub them and cut off the blossom ends. Break the cauliflower (150 g) into small florets that fit a raclette pan.
-
Peel the pearl onions
approx. 10 minutesDone Amount Icon Ingredient 60 g pearl onions weighed peeled, approx. 12 250 ml water Blanch the pearl onions (60 g) in boiling water for 1 minute, refresh in cold water, trim off the root end and slip off the skins.
-
Layer in the jar
approx. 5 minutesDone Amount Icon Ingredient 2 piece bay leaves 8 g dill approx. 4 sprigs, fresh 1 clove garlic halved Layer the cucumbers, pearl onions and cauliflower alternately with the dill (8 g), the halved garlic (1 clove) and the bay leaves (2) in a 1-liter jar rinsed with hot water.
-
Boil the brine
approx. 5 minutesDone Amount Icon Ingredient 250 ml white wine vinegar 5 % acidity 2 tsp salt approx. 10 g, for the brine 2 tsp mustard seed yellow 10 piece peppercorns black 15 g erythritol optional, for a mild sweet-and-sour note Bring the white wine vinegar (250 ml), water (250 ml), salt (2 tsp), mustard seed (2 tsp), peppercorns (10) and optional erythritol (15 g) to a boil and stir until the salt and erythritol have dissolved.
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Pour over and seal
approx. 5 minutesPour the hot brine with its spices over the vegetables until everything is fully covered. Close the jar immediately and let it cool at room temperature.
-
Let them pickle
at least 2 daysPut the jar in the fridge for at least 2 days. To serve, drain the pickles and set them out in a bowl next to the raclette cheese.
You did it! Enjoy every delicious bite.
Which tips help when pickling keto pickles?
- Use only firm, small cucumbers without soft spots and cut off the blossom ends, or they will turn soft.
- Blanch the pearl onions for 1 minute and refresh them in cold water, then the skins slip off easily.
- For even crunchier gherkins, depart from the recipe and let the brine cool to about 60 °C (140 °F) before pouring it over.
- The vegetables must be fully covered with brine; a small glass weight or a cabbage leaf helps.
- Only add erythritol if you miss the sweet-and-sour note of store-bought gherkins.
- Taste the pickles only after 48 hours - before that they still taste raw.
Why are homemade pickles keto-friendly?
Cucumber and cauliflower are among the lowest-carb vegetables of all: according to the German Nutrient Database of the Max Rubner Institute, both sit at about 2 to 2.5 g digestible carbs per 100 g. Store-bought gherkins and silverskin onions, on the other hand, are almost always pickled with sugar, and sweet-and-sour varieties add up to 5 to 10 g sugar per 100 g. The homemade brine contains no sugar, and the optional erythritol is not counted as net carbs. That brings a serving of around 120 g to approx. 4.2 g net carbs, 0.8 g fat, 1.9 g protein and 41 kcal. The pickles provide hardly any fat, and that is not their job either: they are the acidic counterpoint to an evening on which around 100 g of raclette cheese with almost 30 g of fat lands on each person's plate.
Source: Max Rubner Institute - German Nutrient Database (BLS) , USDA FoodData Central - nutrient database
Pearl onions: the carb item in the jar
Onions are not off-limits on keto, but they are noticeably higher in carbs than cucumber or cauliflower. At around 7.5 g net carbs per 100 g, pearl onions have roughly three times as much as the other vegetables. In this recipe the 60 g of pearl onions make up only an eighth of the weight but provide more than a quarter of the carbs. Per person that is about 15 g of onions with around 1.1 g net carbs. If you count more strictly, halve the amount or leave them out entirely and use more cauliflower instead.
Why the acidity suits the cheese
Vinegar brings no significant carbs and makes rich food easier to enjoy, because it refreshes the palate. In a small study of people with insulin resistance, vinegar taken with a high-carb meal lowered the rise in blood sugar after eating. For everyday keto that is no free pass, but it is a hint that pickled vegetables are more than decoration on the raclette plate.
Source: PubMed - Johnston et al. (2004): Vinegar improves insulin sensitivity to a high-carbohydrate meal
How do I serve and vary the raclette pickles?
Serve the pickles drained in a small bowl next to the cheese, with a fork or tongs, so no brine drips into the raclette pans. A gherkin or a cauliflower floret between two pans of cheese, and the next bite tastes as good as the first. In my experience the pickling only really pays off from the second day: after 24 hours the gherkins still taste like raw cucumber with vinegar, after 48 hours they are fully pickled and well seasoned. Small pickling cucumbers become hard to find once the outdoor season ends in autumn; snack or mini cucumbers work just as well and are available all year round.
Meal prep and storage
Start the pickles at least 2 days before the raclette evening. These are refrigerator pickles, which are neither canned nor sterilized. Tightly closed and fully covered with brine, they keep for 3 to 4 weeks in the fridge. Rinse the jars with hot water beforehand and always take the pickles out with a clean fork. If the brine turns cloudy, smells musty or mold forms on the surface, throw away the whole jar.
Without cucumbers
Instead of pickling cucumbers, you can pickle radishes, kohlrabi sticks, zucchini slices or green beans. Radishes turn the brine pale pink after a day and go particularly well with the cheese. Blanch green beans for 2 minutes first, as they should not be eaten raw. The net carbs stay similarly low in all variations, as long as the amount of onion stays the same.
Nutrition values
| Nutrient | Per 100 g | Per person | Keto context |
|---|---|---|---|
| Calories | approx. 34 kcal | approx. 41 kcal | Very light. Next to the cheese, the pickles barely count. |
| Very light. Next to the cheese, the pickles barely count. | |||
| Fat | approx. 0.7 g | approx. 0.8 g | Hardly any fat. At a raclette evening the cheese supplies that in abundance. |
| Hardly any fat. At a raclette evening the cheese supplies that in abundance. | |||
| Net carbs | approx. 3.5 g | approx. 4.2 g | Low, although a good quarter comes from the pearl onions. Fewer onions lower the value. |
| Low, although a good quarter comes from the pearl onions. Fewer onions lower the value. | |||
| Sugar | approx. 2.1 g | approx. 2.5 g | Only natural sugar from the vegetables - the brine is sugar-free. |
| Only natural sugar from the vegetables - the brine is sugar-free. | |||
| Protein | approx. 1.5 g | approx. 1.9 g | Low. This side brings acidity and freshness, not protein. |
| Low. This side brings acidity and freshness, not protein. | |||
| Salt | approx. 1.0 g | approx. 1.2 g | Noticeable, but welcome on keto, since the body excretes more sodium. Keep an eye on it together with the cheese. |
| Noticeable, but welcome on keto, since the body excretes more sodium. Keep an eye on it together with the cheese. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Are pickles and pearl onions allowed on keto?
Pickles without sugar, yes - at approx. 2 g net carbs per 100 g they are ideal. Pearl onions have considerably more at around 7.5 g and should be eaten sparingly. In this recipe the total comes to approx. 4.2 g net carbs per person.
Can I use a different vinegar instead of white wine vinegar?
Yes. Apple cider vinegar or distilled white vinegar work just as well. Balsamic vinegar is unsuitable because of its sugar content, and vinegar essence has to be diluted heavily to get the acidity right.
Do pickles help with weight loss on keto?
At 41 kcal per serving they are a very light side and bring freshness to the plate without pushing up the carbs. At a raclette they replace potatoes and bread as the accompaniment and make a rich evening feel lighter.
How long do the homemade pickles keep?
3 to 4 weeks in the fridge, fully covered with brine. Since they are not canned, they do not belong in the pantry.
Do I need erythritol for the pickles?
No. Without erythritol the pickles turn out classically sour, like Swiss-style gherkins. With 15 g of erythritol in the brine they taste milder and are closer to sweeter German-style dill pickles.