Fermented Sauerkraut Recipe for Weight Watchers

This fermented Sauerkraut recipe is packed with probiotics and for those on the Weight Watcher’s plan, it’s 0 Smart Points. sauerkraut-recipe-for-weight-watchersProbiotics are all the rage these days and for good reason. According to the Journal of the Academy of Nutrition and Dietetic, probiotics “beneficially affect the host by improving its intestinal microbial balance.” They go on to state that “Nutrition professionals can provide a tremendous service by helping clients overcome negative perceptions of all bacteria and, when appropriate, by developing individualized dietary plans to take advantage of the benefits probiotics may confer.”

I have to admit that I wasn’t the biggest fan of canned sauerkraut, so I wasn’t too excited about trying to make it myself. But, I figure if a bit of fermented sauerkraut can help create a healthy gut, then I should at least try it.

Fermented Sauerkraut Recipe Equipment

When I try things, I like following the path of easy. So I headed to Amazon for pickle pipes, weights, and mason jars. Here’s what I bought. Please note that these are affiliate links and I may receive a very small commission if you use my link to make a purchase.

Masontops Pebbles & Pipes Mason Jar Fermentation Tool Set – Glass Weights and Silicone Airlocks – Wide Mouth

Jarden 52505 Wide Mouth Ball Jar, 32-Ounce, Case of 12

I noticed that there’s a generic alternative to the Mason Jar Pickle Pipe on Amazon. It seems to be similar to the Masontops brand.

Peter’s Pickle – Waterless Fermentation and Pickling Airlock Lids for Wide Mouth Mason Jars (3 Pack)

Once my supplies came in,  I headed to the local store for organic cabbage. I use organic cabbage because I don’t want to ferment chemicals with my cabbage. I snagged the salt from my pantry, and I was good to go!

The first batch was great! I like my sauerkraut thicker than most. It’s almost like a sauerkraut salad. So I tried a second batch and fermented for almost two weeks. It was much, much better. Now I’m hooked. Homemade sauerkraut is amazing and cheaper than any can you’ll buy in the store. Here’s my recipe:

Zero Smart Points Fermented Sauerkraut Recipe


  • Cutting board
  • Chef’s knife or food processor
  • Mixing bowl
  • 32 oz mason jars and rings
  • Pickle Pipes
  • Fermentation Weights


  • 3 lbs of organic green cabbage
  • 1 1/2 tablespoons kosher salt


  1. Clean all of your equipment.
  2. Reserve a leaf of cabbage.
  3. Cut the cabbage into quarters and trim out the core. Slice the cabbage into shreds as thin or a thick as you like.
  4. Place the cabbage and salt in the bowl and mix it up well.
  5. Let sit for at least 30 minutes or pound away until the cabbage gets soft and liquid appears (the brine).
  6. Stuff the cabbage into the mason jars.
  7. Make sure you pour the brine into the jars as well.
  8. Leave ½ inch headspace between the cabbage and top of the jar.
  9. Using the reserved cabbage leaf, cut it to the size of the lid and place it on top of the cabbage.
  10. Place the fermentation weight on top of the cabbage.
  11. If the cabbage isn’t submerged, add extra liquid by dissolving one teaspoon of salt into one cup of water.
  12. Place the pickle pipe on top of the jar and secure it in place with a ring.
  13. Ferment for 4-14 days.

You may want to ferment it longer based on how it tastes to you. The best part of this recipe is that you can set it and forget it. No need to check for floating cabbage. The fermentation weight on the large cabbage leaf keeps it down. It’s that easy.

Once you try it, you won’t go back to that canned or jarred store bought brand, which by the way doesn’t have the probiotics that you get from this sauerkraut recipe. Even the commercially produced lacto- fermented sauerkraut is sometimes pasteurized, rinsed or void of beneficial bacteria. The majority of the store bought brands don’t use lacto-fermentation. In commercial food manufacturing, the cabbage is washed in diluted chlorine solutions that destroy microflora and a vinegar solution is used instead of lactic acid.

So give it a whirl and try this easy zero smart points fermented sauerkraut recipe. Then let me know what you think below! You can print it out by right clicking the image, saving it, and printing it as an image.

Fermented Sauerkraut Recipe


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One thought on “Fermented Sauerkraut Recipe for Weight Watchers

  1. This is a great and simple article on how to make sauerkraut! I love the hand-written recipe that is posted at the end of the article too! It really looks like mom wrote it and shared it with everyone! I hope to try this recipe at home soon and give it a shot for myself to see if I can make it work! Thanks again for sharing!