Our Low Carb Sauerkraut Chicken Recipe made with Homemade Sauerkraut, and Homemade Greek Yogurt is a perfect healthy low carb dinner recipe you can make in no time. Fully Keto, Gluten-Free, Grain-Free, and Diabetic Friendly, this chicken and sauerkraut can be used even as a part of your Meal Plan.
Keto Sauerkraut Recipes
As we love cooking with Sauerkraut on many occasions, I have had the pleasure to already prepare some dishes with sauerkraut for you.
Our Sausage and Sauerkraut Soup is a must for Christmas and a New Year’s meal after midnight.
With German Style Sausage and Sauerkraut, or delicious sauerkraut casserole you make all of the guys happy as those are dishes loved by all fathers and men in general.
And this Sauerkraut Chicken is one great dish with lots of health advantages not only from sauerkraut. Once tried, you will be making these again and again.
Sauerkraut Chicken Recipe
This lovely sauerkraut chicken was invented approximately 15 years ago when we used to have a second home in our car. The story is that my older daughter, at that time, used to do swimming training two times a day and was in the water more than on dry land.
The school was a 1-hour drive from our house, and the swimming pool used to be in the middle of the way. I drove her every morning before school for training. Then she had breakfast in the car on the way to school. And in the afternoon, again back to the pool with lunch in the car on the way from school.
This dish is effortless to make. My daughter loved it. And as it is filled with lots of protein, that was a big advantage. Since then, this has been one of the most popular dishes in our family. Not only by my older daughter but now also by our younger daughter and the whole family.
Healthy Sauerkraut
As our main ingredient, apart from chicken and greek yogurt, is sauerkraut, I will concentrate a bit on sauerkraut itself.
What is Sauerkraut?
Sauerkraut is fermented cabbage. It is one of the great additions for all of us.
Filled with an unbelievable amount of calcium and magnesium. It also contains live lactobacilli and is very rich in enzymes.
The fiber and supply of probiotics improve digestion and promote the growth of healthy bowel flora, protecting against many digestive tract diseases. Fermented Sauerkraut has, in general, as many benefits as all fermented food do.
Homemade Sauerkraut
The place where I come from is very famous for fermenting sauerkraut at home.
Every single family used to make their Homemade Sauerkraut and use it throughout the whole winter in various recipes.
Until now, my parents have a massive pot made from stone of homemade sauerkraut, which we all get supplied with every single year.
And that is the best sauerkraut ever.
Is Sauerkraut Keto?
Fermented Cabbage, which sauerkraut is, is entirely keto.
As fermenting requires only cabbage and salt, there are no additional ingredients that might raise your sugar and, therefore, will keep you in Ketosis at all times.
Do you eat enough fermented food? Let me know in the comments below.
Carbs in Sauerkraut
Half a cup of sauerkraut contains as many carbohydrates as it contains Fiber. Therefore the net carbs usually always come to a 0 digit.
For example, half a cup of cabbage contains 1.2 carbohydrates and 1.8 Fiber.
Calories in Sauerkraut
The amount of Calories in sauerkraut is excellent news as well.
If we take the same amount as an example, half a cup of sauerkraut contains a beautiful 14 calories only.
And yes, you read it right. 14 calories only in half a cup of Sauerkraut.
Do you know what that means?
You can eat cup after cup the whole day long, and you would still be in a calorie deficit.
Every food, as well as sauerkraut, can go bad. The only difference with sauerkraut is that it will take a very long shelf life to go bad.
As an example, I take the way my parents make yearly sauerkraut. They store it in a stone container in a cool place and cook with it throughout the whole year. So yes, stored in the refrigerator or a cool place adequately covered, it can stay for up to a year, if not more.
If you buy sauerkraut from the supermarket, it is best to use the canned sauerkraut as soon as you open it. Even though it should stay in the fridge for a few months, I found that it gets dry on the top once opened, and it is not as tasty as freshly opened sauerkraut.
You can freeze sauerkraut, but it is not needed. All you have to do is keep it in the fridge where it lasts for a few months.
Frozen sauerkraut does not taste as good as a fresh one.
Cooking Sauerkraut
There is some truth in cooking sauerkraut losing its valuable health benefits.
It is true that by cooking anything you might lose some healthiness, the fresh fermented food contains. But on the other side, if you commit to using sauerkraut on several occasions, you will still get all of the benefits.
I mean, one can not eat only pure fresh sauerkraut all the time. We need some change, some varieties and some recipes with cooked sauerkraut.
Chicken and Sauerkraut
Let us go back to our Low Carb Sauerkraut and Chicken recipe filled with greek yogurt and enjoyed by all.
The video I have made gives you a brief outlook on how easy this recipe is.
If you would like to make your own Yogurt to be added to this recipe, look at our easy and fast way to make the freshest ever Keto Instant Pot Greek Yogurt.
Does Sauerkraut go with chicken?
As sauerkraut is one of my favorite ingredients, I can confirm that Sauerkraut goes with almost anything. Meat, sausages, chicken.
We even bake delicious Fathead pockets filled with sauerkraut. And sauerkraut can be cooked and sprinkled with powdered sugar. Even that goes together.
So 100% YES.
Sauerkraut goes with chicken perfectly.
How to make Keto Chicken Sauerkraut
Kitchen Gadgets needed:
- Cooking Pot
Ingredients needed:
- Chicken
- Sauerkraut
- Greek Yogurt
- Onion
- Coconut Oil
- Salt & Pepper
*Exact measurements are listed in the recipe card below.
STEP BY STEP INSTRUCTIONS FOR MAKING THE BEST SAUERKRAUT RECIPE WITH CHICKEN AND YOGURT
First Step: Prepare Ingredients
First of all, prepare all ingredients for our delicious sauerkraut chicken dish.
Chop onion into tiny pieces and cut your chicken into smaller cubes.
Second Step: Caramelize Onion
Into the cooking pot, add a scoop of coconut oil, and let it melt.
Into it, add your chopped onion, and cook on medium heat until it caramelizes.
Third Step: Cook Chicken
Once the onion is caramelized, add your chicken pieces, salt, pepper, and cook for approximately 5 to 7 minutes.
Fourth Step: Cook Sauerkraut
Add your sauerkraut with the liquid as well. Mix it and close the lid. Cook on medium heat for approximately 20 to 25 minutes until your sauerkraut is cooked. Depending on the amount of liquid you have added, you might check, so the sauerkraut does not burn on the bottom.
Fifth Step: Add Yogurt
Once the sauerkraut is cooked and finished, switch the heat off.
Add all of the yogurts in.
Sixth Step: Mix and serve
Once the yogurt is in, there is no need to cook your chicken sauerkraut dish anymore.
Gently mix everything and serve immediately.
Tips and Tricks:
- Chicken – I have used chicken breasts, but you can use any part of the chicken you like the most. You can make minced chicken to make this recipe more easy.
- Spices – you can add the seasoning of your choice. Perfect is Smoked Paprika, which gives this sauerkraut dish a beautiful bright orange color.
- Yogurt – can be replaced with sour cream
FREQUENTLY ASKED QUESTIONS AND ANSWERS
What to serve with Low Carb Sauerkraut Chicken?
The best and what we serve with This delicious chicken sauerkraut dish is steamed bread, similar to dumplings.
Our Keto Farmers Bread or Low Carb Buns are a great side.
How do you store Keto Chicken Sauerkraut?
Store in a glass container with a lid in the refrigerator. It should stay perfect for approximately 3 to 4 days.
Can you freeze Low Carb Sauerkraut Chicken?
You can undoubtedly freeze our low-carb sauerkraut chicken dish, but if possible, try and make as much as you can consume within 2 to 3 days.
The problem is, any dishes with yogurt may separate after defrosting them.
Additional Sauerkraut Recipes:
And if you need some additional recipes with Sauerkraut, our Keto Sausage Sauerkraut Soup or Sausage Sauerkraut is the best. Or just using a normal Cabbage, our easy Cheesy Cabbage Beef Keto Casserole is a perfect one-pan keto dish you can make.
Not to forget the extra chicken you might have. Special keto alice springs chicken, low carb chicken pot pie or slow cooker bbq chicken would be a great tip. Just do not forget to use sugar free ketchup and honey as a replacement.
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Low Carb Sauerkraut Chicken
Equipment
Ingredients
- 17 oz Chicken Breasts
- 35 oz Sauerkraut
- 5 Tablespoons Greek Yogurt
- 1 Onion
- 1 Tablespoon Coconut Oil
- Salt & Pepper
Video
Instructions
- Prepare all ingredients for our delicious sauerkraut chicken dish. Chop onion into tiny pieces and cut your chicken into smaller cubes.
- Into the cooking pot, add a scoop of coconut oil, and let it melt. Into it, add your chopped onion, and cook on medium heat until it caramelizes.
- Once the onion is caramelized, add your chicken pieces, salt, pepper, and cook for approximately 5 to 7 minutes.
- Add your sauerkraut with the liquid as well. Mix it and close the lid. Cook on medium heat for approximately 20 to 25 minutes until your sauerkraut is cooked.
- Once the sauerkraut is cooked and finished, switch the heat off. Add all of the yogurts in
- Once the yogurt is in, there is no need to cook your chicken sauerkraut dish anymore. Gently mix everything and serve immediately.
Notes
- Chicken – I have used chicken breasts, but you can use any part of the chicken you like the most
- Spices – you can add the seasoning of your choice. Perfect is Smoked Paprika, which gives this sauerkraut dish a beautiful bright orange color.
- Yogurt – can be replaced with sour cream
Nutrition
Disclaimer
Please note that nutrient values are estimates only. Variations can occur due to product availability and manner of food preparation. Nutrition may vary based on methods of origin, preparation, freshness of ingredients, and other factors.
If you are still looking for some Low Carb products, visit our recommended site on Amazon, which we participate in as affiliates. Just click on the image below and all will be revealed.
Keto and Low Carb Chicken Recipes
Enjoy simple Chicken Recipes made with different ingredients. They’re all Keto-friendly, Gluten-free, Grain-free, Low Carb, and suitable for diabetics.
Oh this looks delicious and so easy! I’m going to have to cook it!
Dear Shannon,
O yes, try it. You will have no regrets
Zuzana
Sounds amazing!! Keeping this bookmarked for recipes in the future. Now that we have a little one at home this recipe seems easy enough to accomplish and take care of her at the same time.
Dear Taylor,
You are right, its really easy to make and stays in the fridge well also.
Good luck and do let me know hoe it tasted
Zuzana
What a fun dish! I am a huge fan of sauerkraut!
Dear Rebecca,
If you do like sauerkraut, you should try this. Its heaven
Zuzana
Oh this looks absolutely delicious – we love chicken in this house!
Dear Shannan
If you do love chicken, you will love this dish as well. And adding sauerkraut and yogurt into it just give that extra flavor
Zuzana
I have not been a big believer in sauerkraut, but this dish looks yummy enough to try it again!
Dear Sarah,
Once you make it you will love it. It does not tastes as a fresh sauerkraut, it gives it a bit gentler taste. Who knows? Maybe you would start liking it.
Let me know
Zuzana
My husband and I have been eating low-carb for about a month now and I have been running out of ideas of meals to try, so this is great! I love cabbage!
Dear Chelsie,
You would like this one for sure. Plus getting that extra sauerkraut to our bodies is always a plus.
Have a nice day
Zuzana
Looks interesting, but doesn’t the simmering kill the good bacteria in the sauerkraut?
Dear Mimi,
Probably yes a bit, but I am sure you will still get plenty of benefit from it.
Zuzana
Just wondering about the kg to oz conversion
I always weigh my ingredients in grams and that is what I suggest.
The probiotics in the sauerkraut and yogurt are destroyed by cooking, so I altered the recipe to cooking the onions and chicken, then adding the kraut and yogurt and serving it at room temperature. It’s still quite delicious!
Yes, you are right, if raw, you do get all the active probiotic. You have done great.
We make this for dinner A LOT at our house. My husband is Eastern European and loves anything with sour cream and/or sauerkraut, and I love me a chicken dinner! Some nights we stay low carb, other times we eat it with something carby like a slice of toast or tubers. Never gets old, and so easy.
Sauerkraut is one of my best ingredient to use.
I’m always looking for new ways to use sauerkraut, so I was really excited to try this recipe! It’s absolutely delicious and creamy. You’ve even inspired me to try out making sauerkraut at home!
My family makes sauerkraut every single winter.
We loved this sauerkraut chicken. It was different and interesting, but delicious and flavorful. I’m so happy I tried it. I will have this more often from now.
Sauerkraut rocks.
I have all of these ingredients on hand. This will be dinner tomorrow night! It sounds wonderful.
You are for sure going to love it.