Low Iodine Classic Sauerkraut
Tangy, crunchy, and deeply satisfying, this fermented cabbage is one of those pantry staples that rewards a little patience with serious flavor. The key detail for anyone managing iodine intake is the salt — standard table salt is iodized, but this recipe specifically calls for non-iodized salt throughout, so you're not sneaking in iodine through what seems like a minor ingredient. Beyond that, it's just cabbage and an optional pinch of caraway seeds, making it about as clean and straightforward as a recipe can get. You massage the cabbage until it releases its own brine, pack it into a mason jar, and let natural fermentation do the rest over one to four weeks depending on how sour you like it. The daily check-ins are low effort — just press the cabbage back under the brine and skim any foam — and watching it slowly transform is genuinely satisfying. Homemade sauerkraut also sidesteps the vinegar-based shortcuts and additives found in many store-bought versions, giving you full control over every ingredient. Pile it on a plate alongside roasted meat, stir it into a grain bowl, or eat it straight from the jar — it earns its place in the fridge fast.
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Learn more →Ingredients
16 servings
- 2 lb green cabbage (about 1 medium head), outer leaves removed
- 1 tbsp plus 1 tsp non-iodized salt (about 2% of cabbage weight)
- 1 tsp caraway seeds (optional)
Instructions
- 1
Quarter the cabbage through the core, cut out and discard the core, then slice each quarter crosswise into thin shreds about 1/8-inch thick using a chef's knife or mandoline. Reserve one or two of the large outer leaves before discarding the rest.
- 2
Transfer the shredded cabbage to a large mixing bowl. Sprinkle the salt evenly over the top and toss to distribute. Let it sit for 5 minutes, then massage and squeeze the cabbage firmly with both hands for 8–10 minutes, until it has released a significant amount of liquid and the shreds feel limp and wet — the brine should pool visibly at the bottom of the bowl.
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