Keto Sauerkraut with Caraway and Bacon
Sauerkraut is one of the healthiest staples of German cuisine: fermented, rich in lactic acid bacteria, and almost free of carbohydrates (around 2 g net per 100 g). Braised from the bag or jar (sugar-free) with bacon, shallot, and caraway, it becomes a warm side dish that elevates any roast pork. Per serving: 3 g net carbs, 16 g fat, 6 g protein. The key is to pick raw sauerkraut, not canned versions with added sugar.
Key facts at a glance
- Prep and cook time: approx. 30 minutes.
- Approx. 3 g net carbs and 16 g fat per serving.
- Ingredients: raw sauerkraut, bacon, shallot, caraway, bay leaf, butter.
- Important: choose sauerkraut without added sugar, available in bags or jars.
Ingredients
Serves 4 as a side dish, for example with bratwurst or smoked pork loin.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| raw sauerkraut | no added sugar | |||
| no added sugar | ||||
| streaky bacon | diced | |||
| diced | ||||
| shallot | finely diced | |||
| finely diced | ||||
| butter | - | |||
| caraway seeds | - | |||
| bay leaves | - | |||
| juniper berries | - | |||
| water or bone broth | - | |||
| salt | to taste | |||
| to taste | ||||
| black pepper | to taste | |||
| to taste | ||||
Preparation
-
Prep
approx. 5 minutes500 g raw sauerkraut no added sugar Rinse and loosen the sauerkraut.
-
Sweat
approx. 5 minutes80 g streaky bacon diced 1 shallot finely diced 1 tsp caraway seeds Render the bacon and toast the shallot and caraway.
-
Braise
approx. 25 minutesSimmer the sauerkraut covered, then reduce uncovered.
You did it! Enjoy every delicious bite.
Tips for foolproof sauerkraut
- Choose raw, unsweetened sauerkraut. The label should read: cabbage, salt, and possibly spices.
- Rinse briefly rather than soaking long, or you will lose its character.
- Toast the caraway briefly to release its essential oils.
- Braise for at least 20 minutes, otherwise it stays sharp and harsh.
- It tastes even better the next day, so feel free to prepare it ahead.
Why is sauerkraut a keto champion?
Sauerkraut is made through lactic acid fermentation: white cabbage is mixed with salt, releases its own juice, and lactobacilli convert the cabbage sugars into lactic acid. The result is a food with almost no residual sugar and a wide range of probiotic bacteria. Per 100 g, raw sauerkraut contains around 2 g of net carbs along with plenty of vitamin C and vitamin K2. Note: pasteurized sauerkraut (from cans) no longer contains live cultures, while fermented sauerkraut from the market or the refrigerated section does.
Variations to match the main course
With apple: dice half a tart apple and cook it along with the kraut. This softens the acidity and adds about 2 g of carbs. With white wine: pour in 100 ml of dry white wine instead of water for a more elegant version that pairs well with duck breast. Alsatian style: use 2 tbsp of goose lard instead of butter and add a splash of Riesling at the end. A refined flavor for game and poultry. Bavarian style: 1 tbsp of pork lard, a splash of dark beer (3 cl), and a touch of erythritol sweetener. Pairs with pork knuckle. With mushrooms: saute 200 g of button mushrooms with the bacon. This doubles the volume and adds more umami. Vegetarian: replace the bacon with 30 g of walnuts and 1 tbsp of olive oil, and season with a bit more caraway.
Nutrition values
| Nutrient | Per serving | Keto context |
|---|---|---|
| Calories | approx. 200 kcal | Light. |
| Light. | ||
| Fat | approx. 16 g | From bacon and butter. |
| From bacon and butter. | ||
| Net carbs | approx. 3 g | Very low. |
| Very low. | ||
| Protein | approx. 6 g | From bacon. |
| From bacon. | ||
| Fiber | approx. 4 g | Good. |
| Good. | ||
| Salt | approx. 1.8 g | From bacon and sauerkraut. |
| From bacon and sauerkraut. | ||
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
Is canned sauerkraut keto-friendly?
In principle yes, but be careful: many canned versions contain sugar to round out the flavor. Always check the ingredient list. Fresh sauerkraut from the refrigerated aisle is the better choice because it also contains probiotic cultures, which disappear during pasteurization.
Can I eat sauerkraut raw?
Yes, and it is actually a healthy choice because the lactic acid bacteria stay alive. As a warm side dish the probiotic effect is lost. If you want to keep it, add 2 tbsp of raw sauerkraut to the meal on the side.
How long does the finished sauerkraut keep?
In a sealed container in the fridge it keeps for 4 to 5 days. It often tastes better on the second day because the spices have had time to develop. Freezing works too, but the texture suffers a little.