Cultured Guru Logo
Cultured Guru Logo
  • Start Here
  • RecipesWe love to create delicious recipes with gut health in mind. By using our recipes, you can easily create any dish knowing that it’s good for gut health! Our recipe blog also includes Vegan Recipes, Vegetarian Recipes, Gluten Free Recipes, and Paleo Recipes.
  • About
  • Learn
  • Shop
  • Contact
  • Start Here
  • RecipesWe love to create delicious recipes with gut health in mind. By using our recipes, you can easily create any dish knowing that it’s good for gut health! Our recipe blog also includes Vegan Recipes, Vegetarian Recipes, Gluten Free Recipes, and Paleo Recipes.
  • About
  • Learn
  • Shop
  • Contact
Salads & Sides

Sauerkraut Arugula Salad with Goat Cheese and Berries

Made with fresh arugula, berries, goat cheese, pistachios, and honey mustard dressing, this sauerkraut arugula salad is the most delicious meal on warm days.

Prep: 10 minutes
Jump to Recipe Rate Recipe

RECIPE INDEX

|

Cook | Salads & Sides

Sauerkraut Arugula Salad with Goat Cheese and Berries

Made with fresh arugula, berries, goat cheese, pistachios, and honey mustard dressing, this sauerkraut arugula salad is the most delicious meal on warm days.

Sauerkraut Arugula Salad

I know; sauerkraut arugula salad sounds like an intense and strange flavor combination. But I swear it’s one of the best salads ever. It’s also fantastic for gut health!

The ingredients in sauerkraut arugula salad are hydrating, full of fiber, and packed with probiotics. Arugula, the main ingredient, contains many B vitamins and more vitamin C than an orange.

The best sauerkraut to use in this recipe is homemade sauerkraut, and I suggest one of these:

  • Roasted Jalapeno Sauerkraut with Dill and Garlic
  • How to Make Old Fashioned Sauerkraut with Caraway Seeds
  • Roasted Garlic Sauerkraut with Black Pepper

You can use store-bought sauerkraut in this salad. Make sure it’s raw and from the refrigerated section for the best gut health benefits.

Homemade Honey Mustard Dressing

I love everything about this salad, but this homemade honey mustard dressing ties it together. It’s simple to make too. You only need four ingredients:

  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • 2 tablespoons lemon juice

Once you whisk together the dressing, you can add salt and pepper to taste.

Arugula Sauerkraut Salad with Goat Cheese and Berries

When I first developed this recipe, I thought I would have too many intense flavors in one salad. Arugula is flavorful in its own right. Sauekraut is also full of umami and sour flavors. Goat cheese can be quite earthy and funky, too.

Somehow, someway, these intense flavors pair phenomenally with one another. The berries and cucumbers lighten everything up. Also, the honey mustard dressing adds a bit of sweetness that balances it out.

When Jon and I took one bite of this salad, we decided it would be in the regular summer rotation. I already cannot wait to make it again.

sauerkraut and arugula salad in a white bowl with goat cheese, blackberries, long sliced cucumbers, and pistachios on top. Honey mustard dressing is drizzled over the salad.

Adding Protein to Sauerkraut Arugula Salad

This salad is quite nutritious, but you can add protein for a more balanced meal. It’s delicious with grilled chicken or rotisserie chicken added in.

More Recipes for Spring and Summer

  • Summer Lemon Kale Salad with Brined Salmon
  • Cold Sesame Noodle Salad with Kimchi
  • Smoked Salmon Carpaccio with Miso and Crispy Fermented Lemon
  • Mango Shrimp Ceviche with Fermented Lemon
Print
Salads & Sides

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

Sauerkraut Arugula Salad with Goat Cheese and Berries

Made with fresh arugula, cucumbers, blackberries, blueberries, goat cheese, pistachios, and honey mustard dressing, this sauerkraut arugula salad is the most delicious and refreshing meal for any warm day.

  • Prep: 10 minutes
  • Total Time: 10 minutes

Ingredients

  • 6 cups arugula
  • 3 small cucumbers, sliced
  • 1/2 cup blackberries
  • 1/2 cup blueberries
  • 1/2 cup sauerkraut, drained
  • 1/4 cup roasted pistachios
  • 1/4 cup crumbled goat cheese
  • 2 tablespoons olive oil (dressing)
  • 1 tablespoon honey (dressing)
  • 1 tablespoon Dijon mustard (dressing)
  • 2 tablespoons lemon juice (dressing)
  • Salt, to taste (dressing)
  • Black pepper, to taste (dressing)

Instructions

  1. Wash and drain the berries, and slice the cucumbers.
  2. In a large mixing bowl, combine all of the salad ingredients and toss to combine.
  3. In a small separate bowl, whisk together the honey mustard dressing.
  4. Pour the dressing over the salad and toss to combine.
  5. Serve as is, or pair with grilled chicken.

Did you make this recipe?

Please leave a 5-star review below if you loved it! Tag @cultured.guru on Instagram

 

Nutrition information is auto-calculated and estimated as close as possible. We are not responsible for any errors. We have tested the recipe for accuracy, but your results may vary.

author avatar
Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
See Full Bio
fermentation food microbiology sourdough sauerkraut fermenting at home fermented foods fermented drinks
social network icon social network icon social network icon social network icon

welcome!

hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

more about us

let’s connect!

newest recipe

Sourdough Cottage Cheese Banana Bread (High Protein)
Sourdough Discard

Sourdough Cottage Cheese Banana Bread (High Protein)

never miss a thing

learn more about microbes from a microbiologist
Loading

on pinterest

Instant Pot Vegan Chicken Noodle Soup
Sourdough Smores Cookies
High Protein Cottage Cheese Mac and Cheese
Sourdough & Miso Chicolate Chip Cookies
Sourdough Dinner Rolls
Homemade Cottage Cheese

top rated recipes

How to Make Moroccan Preserved Lemons with Sea Salt
Fruits & Roots

How to Make Moroccan Preserved Lemons with Sea Salt

Slow Cooked Pork Roast with Sauerkraut Potatoes and Carrots
Protein

Slow Cooked Pork Roast with Sauerkraut Potatoes and Carrots

Sparkling Golden Beet Kvass Made the Traditional Way
Fizzy Drinks

Sparkling Golden Beet Kvass Made the Traditional Way

learn more

Understand microbes and master fermentation with our online courses!

learn

rate and review
We would love to hear what you think!
Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  1. Gabrielle
    12|12|2024

    I am quite hooked on this salad. I tried it only recently as a way of using some sauerkraut in a salad, and have made it several times since. We had blueberries growing and rocket (arugula), which made it all taste fresh. The salad is light but satisfying and very tasty. Thanks for a delicious idea!

    Reply

you may also like

Fresh & Light Watermelon Goat Cheese Salad with Strawberries and Basil
Salads & Sides View Recipe

Watermelon Goat Cheese Salad with Strawberries and Basil

Summer Lemon Kale Salad with Brined Salmon
Salads & Sides View Recipe

Summer Lemon Kale Salad with Brined Salmon

Spring Harvest Hard Strawberry Cider Recipe Fermented With Fresh Berries
Cider & Wine View Recipe

Hard Strawberry Cider Recipe Fermented With Fresh Berries

join us on insta

@cultured.guru

sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
Baked ✨Cottage Cheese✨ Queso Dip It’s crea Baked ✨Cottage Cheese✨ Queso Dip 

It’s creamy, cheesy, and packed with protein, but with fewer calories thanks to the cottage cheese base. And it’s only 6 ingredients +toppings! 

I love it topped with cilantro, diced tomatoes, onions and fresh jalapeños! 

Get the full recipe from my recipe index, linked in my bio. 

#queso #cheese #cottagecheese
Why do you add water to sauerkraut? To that I as Why do you add water to sauerkraut? 

To that I ask: who told y’all you can’t add water to sauerkraut? 

Adding water standardizes my recipes, making sure everyone gets enough brine, regardless of cabbage variability. 

Google “cultured guru sauerkraut” and you’ll see my recipes! 

#sauerkraut #fermentation
Bok choy is similar in texture to Napa cabbage and Bok choy is similar in texture to Napa cabbage and lovely for fermentation. 

Since bok choy and all cabbages grow low and very close to the soil, their microbiome composition is wonderful! This makes all cabbages easy vegetables to ferment, and fermented bok choy is one of my absolute favorites.

Google fermented bok choy and you’ll see my recipe, it’s the first one. ☝🏼 #cabbage #fermentation #homestead 

Ps. I used some tiny weck jar lids for weights in my bigger weck jar and it worked great!
LEARN ABOUT MICROBES FROM A MICROBIOLoGIST
Loading

recipes

  • Sourdough
  • Sauerkraut
  • Yogurt & Kefir
  • Pickles
  • Sweets & Snacks

more

  • Start Here
  • About
  • Learn
  • Shop
  • Contact

social

  • TikTokVisit Cultured Guru TikTok Account
  • InstagramCultured Guru Instagram Account
  • PinterestVisit Cultured Guru’s Pinterest Account
  • FacebookVisit Cultured Guru’s Facebook page
  • Privacy & Terms
copyright

©2025

Cultured Guru

.

website by saevil row + MTT. all rights reserved.