Fennel kraut is a delicious and healthy fermented food that is made with fennel, cabbage, and spices. It is a type of sauerkraut, but it is made with fennel instead of cabbage. Fennel has a strong, licorice-like flavor that pairs well with the cabbage and spices.

cabbage from pixabay
Cabbage from pixabay
Fennel from Pixabay
Fennel seeds from Pixabay

Fennel kraut is a good source of fiber, vitamin C, and potassium. It also contains live cultures that can help to improve gut health.


Fennel from Pixabay

Sauerkraut with Fennel

This sauerkraut has fennel bulbs and seeds in it, so that it has a lovely sweet fennel type of taste.
Prep Time 30 minutes
waiting time 30 minutes
Course Condiment, Fermentation
Cuisine European
Servings 10


  • 1 1 litre preserving jar a wide-mouth flip-tip jar with a rubber or silicone ring is ideal
  • 1 sauerkraut stomper This can be wooden, metal or stone. A pestle can work well


  • 1 large fennel bulb or 2 small ones, sliced thinly
  • 1 cabbage sliced thinly
  • 1 teaspoon fennel seeds
  • 1 teaspoon caraway seeds
  • 1 tablespoon celtic sea salt


  • Mix the cabbage with the seeds and the salt in a bowl and leave it standing for about 30 minutes so that the cells can start breaking down and the fluids of the cabbage will start flowing.
  • Check after 30 minutes, when you see the fluids flowing then transfer the cabbage to the preserving jar and press it down firmly as you want to make sure that there are no air pockets in the cabbage as lactic acid fermentation is an anaerobic process.
  • Make sure that the room between the cabbage and the top of the jar is at least 2.5 cm or 1 inch.
  • Leave it at room temperature for about 3 days to kickstart the fermentation process. After that you can transfer it to cold storage to let it ferment for some weeks.
  • We like to leave it to ferment for about a month before we start eating it, but it can already be eaten after a week of fermentation.
Keyword Fermentation, GAPS, Keto, Low Carb, NT, Paleo, Primal, SCD, Traditional, Vegetarian, WAPF

Fennel kraut can be enjoyed on its own, or it can be used as an ingredient in salads. For those who are without digestive health problems and can eat grains, it can also be used in sandwiches, or wraps, and as a topping for tacos or burgers.

Here are some additional tips for making fennel kraut:

  • Use fresh, high-quality ingredients.
  • Use a clean jar or crock.
  • Weigh the vegetables down to keep them submerged in the brine.
  • Ferment the kraut in a cool, dark place.
  • Taste the kraut regularly to check for doneness.

Fennel kraut is a delicious and healthy fermented food that can be enjoyed in many different ways. Here are some ideas for how to use it:

  • On its own: Enjoy fennel kraut as a snack or side dish. It is also a great addition to cheese plates.
  • In salads: Fennel kraut can add a unique flavor and crunch to salads. Try adding it to your favorite salad recipe, or use it to make a fennel kraut slaw.
  • In sandwiches and wraps: Fennel kraut is a great way to add flavor and nutrition to sandwiches and wraps. Try adding it to a grilled cheese sandwich, a turkey sandwich, or a wrap.
  • As a topping: Fennel kraut can be used as a topping for tacos, burgers, or eggs. It is also a great addition to pizzas and pasta dishes.
Fennel from Pixabay

Fennel kraut slaw

This recipe incorporates fennel kraut and makes a lovely slaw with it.
Prep Time 30 minutes
refrigerating time 4 hours
Course Salad, Side Dish
Cuisine European
Servings 4


  • 1 salad bowl


  • 500 grams fennel kraut
  • 250 grams cabbage cored and shredded
  • 1 apple cleaned and chopped
  • 2 tablespoons chives fresh
  • 2 tablespoons lemon juice freshly pressed
  • 2 tablespoons olive oil
  • celtic sea salt to taste, 1/2 to 1 teaspoon
  • black pepper freshly ground and to taste, 1/4 to 1/2 teaspoon


  • Combine the fennel kraut, cabbage, apple, chives, lemon juice, olive oil, salt and pepper in a salad bowl.
  • Mix well to get all the vegetables coated well
  • Put in the refrigerator for 1 to 4 hours to let flavours mix well


  • When you like it more tart, add more lemon juice
  • When you like it sweeter, add more apple
  • When you want to have it a bit spicier, add a pinch of red pepper flakes
  • Consider adding grated carrots
  • Consider adding cucumber or celery
  • Think about adding some nuts or seeds, such as almonds, walnuts or sunflower seeds.
  • When you'd like to you can add some shredded cooked chicken
  • You can mix up the dressing with a yoghurt dressing or your own favourite slaw dressing.
Keyword GAPS, Keto, Low Carb, NT, Paleo, Primal, SCD, Traditional, Vegetarian, WAPF


Fennel kraut is a versatile and delicious fermented food that can be enjoyed in many different ways. So next time you are looking for a healthy and flavorful snack or side dish, give fennel kraut a try!

Here are some additional benefits of eating fennel kraut:

  • Improves gut health: Fennel kraut is a probiotic-rich food, which means it contains live cultures that can help to improve gut health. A healthy gut is important for overall health and well-being.
  • Reduces inflammation: Fennel kraut has anti-inflammatory properties, which can help to reduce inflammation in the body. Inflammation is a contributing factor to many chronic diseases.
  • Boosts immunity: Fennel kraut contains vitamin C, which is an important nutrient for the immune system. Vitamin C helps the body fight off infection.
  • Provides energy: Fennel kraut is a good source of dietary fiber, which can help to provide sustained energy throughout the day.

So, what are you waiting for? Try fennel kraut today!