You want a dinner that hits like a food truck and performs like a nutrition coach? This is it. Keto German Sauerkraut & Sausages is bold, briny, buttery, and ridiculously easy—like 25 minutes from zero to hero easy.
It’s high-fat, low-carb, and stupidly satisfying, with a flavor combo that tastes like Oktoberfest and meal prep had a baby. If you’ve been bored of chicken and broccoli, buckle up. This is comfort food with a six-pack.
What Makes This Special
This dish leverages old-school German flavor with a modern keto twist—zero fluff, all value.
The tart sauerkraut cuts through the juicy, fatty sausage for balance, while onions, mustard, and butter make it lush and totally craveable. One pan, minimal cleanup, big flavor payoff. It reheats like a champ, and the macros line up beautifully for keto: high fat, moderate protein, very low net carbs.
Bonus: Sauerkraut is naturally probiotic (when unpasteurized), so you’re not just eating—you’re upgrading your gut.
And yes, you can scale this up for a crowd without needing culinary wizardry.
Ingredients Breakdown
- 1 lb (450 g) smoked German sausages (bratwurst, kielbasa, or knackwurst; look for low-sugar varieties)
- 2 cups sauerkraut (preferably unpasteurized; drained but not rinsed for max tang)
- 1 small yellow onion, thinly sliced
- 2 tbsp unsalted butter (or ghee for dairy-sensitive folks)
- 1 tbsp avocado oil (or olive oil)
- 1 tsp caraway seeds (classic German flavor, aids digestion)
- 1 tsp smoked paprika (for warmth and color)
- 2 cloves garlic, minced
- 2 tbsp Dijon or whole-grain mustard (no added sugar)
- 1/3 cup chicken broth (or dry white wine if not strict keto)
- 1 tbsp apple cider vinegar (extra tang and digestion support)
- Fresh black pepper, to taste
- Salt, as needed (taste first—kraut and sausage can be salty already)
- Optional garnish: chopped fresh parsley or chives
Let’s Get Cooking – Instructions
- Prep the players: Slice the sausages into coins or leave whole for that classic pub vibe. Thinly slice the onion and mince the garlic. Drain the sauerkraut but don’t rinse unless you want it milder.
- Brown the sausage: Heat the avocado oil in a large skillet over medium-high.
Add sausages and cook 4–6 minutes, turning to get browned edges. Remove to a plate; keep the tasty fat in the pan.
- Soften the onion: Add butter to the skillet. Toss in onions and cook 3–4 minutes until translucent and slightly golden.
Add garlic for the last 30 seconds. Don’t burn it—garlic turns bitter faster than your ex.
- Build the base: Stir in caraway seeds and smoked paprika for 30 seconds to bloom. Pour in broth (or wine) and scrape up the brown bits.
That’s flavor gold.
- Add the kraut: Mix in sauerkraut, mustard, and apple cider vinegar. Stir to combine and let it simmer 3–4 minutes so the flavors marry.
- Reunite with sausage: Return sausages (and juices) to the pan. Toss everything together and cook another 3–5 minutes until heated through and slightly reduced.
- Taste and tweak: Add pepper and only a pinch of salt if needed.
Kraut and sausage often bring enough salt to the party.
- Finish strong: Top with parsley or chives. Serve hot with a dollop of extra mustard if you’re team “more zing.”
Keeping It Fresh
Store leftovers in an airtight container in the fridge for up to 4 days. The flavors actually improve overnight—like stew with swagger.
Reheat gently on the stovetop over medium heat with a splash of broth or water to keep it juicy.
Freezing works too: portion into freezer-safe containers for up to 2 months. Thaw overnight in the fridge and reheat low and slow. FYI, kraut softens slightly after freezing, but the flavor stays on point.
Health Benefits
- Low carb, high satiety: The fat and protein combo keeps you full and stable—no carb crash, no snack attacks.
- Gut support: Unpasteurized sauerkraut supplies probiotics.
Your microbiome says thank you.
- Electrolyte-friendly: Naturally salty kraut helps maintain sodium on keto, especially early on.
- Nutrient density: Sauerkraut brings vitamin C, K, and fiber; sausages deliver B vitamins and iron.
- Anti-inflammatory helpers: Garlic, mustard, and caraway offer phytonutrients—subtle, but they add up.
Avoid These Mistakes
- Buying sugary sausages: Check labels. Hidden sugars wreck your macros and your momentum.
- Over-salting early: Taste after the kraut and sausage simmer. Then season.
Not before.
- Skipping the browning step: Those caramelized bits are flavor leverage. Don’t leave them on the table.
- Boiling it to death: Gentle simmer, not a rolling boil. You want tender, not mush.
- Rinsing the kraut (unless you must): Rinsing reduces tang and beneficial microbes.
Drain only for full character.
Alternatives
- Protein swap: Use chicken sausage or turkey kielbasa for lighter calories. Or go luxe with pork belly pieces (IMO, insane).
- Fat source tweak: Replace butter with duck fat or ghee for a richer profile.
- Veg add-ins: Sautéed cabbage ribbons, sliced mushrooms, or fennel bring volume without carb creep.
- Spice profile: Add a pinch of red pepper flakes for heat, or juniper berries for classic German aromatics.
- Strict dairy-free: Use avocado oil only and skip butter; flavor still slaps.
- No kraut on hand: Use finely shredded green cabbage plus 1–2 tbsp extra vinegar; simmer longer till tender. Not quite the same, but close.
FAQ
Is sauerkraut really keto-friendly?
Yes—most sauerkraut is extremely low in carbs, typically 1–2g net carbs per 1/2 cup.
Just avoid brands with added sugar, and you’re golden.
Can I make this in the oven?
Absolutely. Brown the sausage and onions first on the stovetop, then combine everything in a baking dish and bake at 375°F (190°C) for 20–25 minutes. It develops a deeper, roasty flavor.
What sausage is best for keto?
Look for bratwurst, kielbasa, or knackwurst with minimal fillers and zero added sugars.
Aim for 0–2g carbs per serving. Artisan or butcher-shop links are often cleaner than big-brand options.
How do I keep the kraut from getting too sour?
Stir in 1–2 tbsp butter and a splash of broth, and simmer a few extra minutes. You can also rinse the kraut briefly, but you’ll lose some probiotic benefits and character.
Can I meal prep this?
Yes.
Portion into containers with extra mustard on the side. It reheats well, holds texture, and the flavors settle in beautifully by day two.
What can I serve with it that’s still keto?
Try cauliflower mash, roasted green beans, buttered cabbage wedges, or a crisp cucumber-dill salad. A spoonful of grainy mustard on the plate never hurts.
Is wine okay in this recipe?
Dry white wine is fine for many keto folks since most alcohol cooks off.
If you’re strict, use chicken broth. Flavor will still be excellent.
My Take
This recipe is the definition of efficient cooking: minimal effort, maximal return. You get classic German comfort with keto-friendly macros and a flavor curve that hits salty, tangy, smoky, and rich in one bite.
It’s weeknight-simple yet worthy of guests. The secret sauce? Browning like you mean it, caraway for authenticity, and a confident hand with mustard.
If your keto plan needs a morale boost, make this.
It tastes indulgent, but it’s aligned with your goals. And tomorrow’s lunch? Even better.
- Eat Cold or heat and serve, refrigerate any remaining product once opened
- 24oz/680g per jar
- Made in the United States
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Andreas – Keto recipe creator who lost 40lbs and discovered his love for low-carb cooking. 300+ tested recipes | 5 years of keto experience | Real food for real people. No certifications, just results that taste amazing!