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Who’s ready for some probiotics?! This funky sauerkraut juice smoothie might sound like an odd choice, yet it’s full of healthy bacteria your body will love… and trying new smoothies is always a good idea!

sauerkraut juice smoothie

I may have discovered this gem of a recipe on a whim, but I want you to give it a serious try. The benefits of sauerkraut juice are huge for gut health. This sauerkraut smoothie might sound a little different, yet trust me when I say it just might be a new fav for you! I grew up on sauerkraut and fell in love at an early age, and now I’m ready to share that love with you.

Table of Contents
  1. Benefits of Sauerkraut Juice
  2. How to buy quality kraut
  3. Sauerkraut juice smoothie
  4. FAQs
  5. Sauerkraut Juice Smoothie Recipe

Benefits of Sauerkraut Juice

Probiotics are the reason I like sauerkraut as an adult. They are basically living bacteria that help the good bacteria already in your gut stay good. If eating living bacteria seems crazy to you… then you might need to rethink that yogurt, kombucha, kimchi, pickles, olives, or really any other pickled veggie in your fridge.

Sauerkraut juice contains living bacteria as well, so adding it into your diet can really help keep your gut in check.

natural probiotic smoothie recipe

How to buy quality kraut

It’s pretty easy to find a jar of sauerkraut at the grocery store. Yet check out the nutrition label, because it’s probably got all kinds of additives, preservatives, and ‘natural flavors.’ None of that sounds like stuff I want in my body.

So I like to shop for preservative-free, 100% real ingredients that I can pronounce, and real spices for flavor. My fav brands are Bubbies and Cleveland Kitchen. You can enjoy the delicious sauerkraut, then save the sauerkraut juice for this smoothie. If these are hard to find, then I encourage you to learn how to make your own!

Ferment your own veggies

A Couple Cooks has a great recipe for homemade kraut with all the good stuff and none of the bad. All you really need is cabbage, salt and water. I like to add in some peppers or garlic for a special kick, yet start with the basic recipe if this is your first time. You can always get more creative with each batch.

Making your own ensure you know exactly what’s in that sauerkraut juice for this smoothie recipe.

benefits of sauerkraut

Sauerkraut juice smoothie

If you take the leap and blend this smoothie, I promise you won’t be disappointed. The sauerkraut juice doesn’t dominate in flavor, yet provides all the healthy benefits. The kick from ginger pairs well with the fizzy kombucha, and is well balanced by the sweet peaches and pineapple.

There are lots of liquid variations you can use to make this smoothie a winner. Swap out the ginger kombucha with a flavor of your choice. If kombucha isn’t your thing, then use seltzer water or filtered water.

If peaches are hard to find, then swap with mango or nectarines. Depending on the kind of blender you’re using, you may want to dice up the fresh ginger to make it easier to blend.

Let me know in the comments if this smoothie is a Yay! or Nay!

More probiotic recipes

Here at Simple Green Smoothies we love learning about gut health, and the importance of eating for your gut. Inside Rawk the Year, my plant based meal planner, a whole section is dedicated to learning about gut health. You’ll learn why it’s important as well as get a bunch of recipes to make that promote healthy bacteria. Make your own sauerkraut juice for this smoothie!

Interested? Then start a 7-day free trial now and see what all the hype is about. Cheers to your gut!


Is it okay to drink sauerkraut juice?

Yes! It may be an acquired taste for some, but is okay to drink. Just remember to always read your labels when buying from a store, to ensure there aren’t added preservatives.

What does sauerkraut juice taste like?

It is a vinegar-y taste and a bit sour. It really depends on the type of sauerkraut you buy/make. So if the first kind you try is a no-go, then try anther brand!

Can you drink sauerkraut juice daily?

You can have too much of a good thing, even with probiotics. I suggest varying the ways you get in probiotics, between fermented veggies, yogurt, kombucha and more to keep the variety steady.

4.78 from 9 votes

Sauerkraut Juice Smoothie

Make your gut do a happy dance with this great probiotic smoothie. Ginger kombucha + sauerkraut juice provide some healthy bacteria and add a little zing to the pineapple and peach smoothie combo. 
Prep: 3 minutes
Blending Time: 2 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Natural Remedy, Smoothie
Cuisine: Healing, Plant-Based
Serves: 1


  • 1 cup kombucha ginger
  • 1 cup pineapple frozen
  • ½ cup peach frozen
  • 1 tbsp raw sauerkraut juice refrigerated
  • ½ inch ginger root
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  • Blend all ingredients until smooth.
  • Pour into a glass and enjoy!



  • Swap kombucha with seltzer water or regular water
  • Fresh ginger root can be diced to make it easier to blend.


Calories: 178kcal, Carbohydrates: 45g, Protein: 2g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 101mg, Potassium: 479mg, Fiber: 5g, Sugar: 41g, Vitamin A: 372IU, Vitamin C: 30mg, Calcium: 47mg, Iron: 1mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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  1. Just made this smoothie and its delicious!

    I did not know what to expect and thought it might be to funky or sour for my taste but it was not, it was really refreshing and tastes really good and im going to make this again.

    Nice to find creative variations on smoothies like this one

    I did not have ginger but had ginger kombucha so left the ginger out and added a little more sauerkraut juice (the brine out of the bag) which would be thrown away otherwise.

    1. Hi Karlijn! This one is such a surprise to everyone I think. When people hear Sauerkraut they automatically shut it down! Love your addition of the kombucha, I may have to try that myself!

  2. My take on sauerkraut beverage:
    – 1 lb cooked black beans
    – 1 lb uncooked/unpasteurized sauerkraut with any juices that come along
    – 1 cup warm fat-free milk (or amount as necessary to blend adequately)

    all amounts are approximate, no measuring required

    drink directly out of the blender container with a long straw

    wash blender container and lid by rinsing and then running blender with container 3/4 full of warm water

    1. This sounds like it could be the start of a delicious soup recipe, but I’m not sure about a smoothie. But if you enjoy this, combination, then I say go for it!

  3. 4 stars
    This one was weird, but not terrible. I did a little less juice than recommended, and grabbed a health-aid kombucha b/c I knew the flavor would be great.

  4. 5 stars
    I’ll be honest… I was skeptical at first, but OH MY GOSH! This recipe is so stinking good. Thanks for pulling me out of my comfort zone!

  5. 4 stars
    I made substitutions. I often put a TB of sauerkraut in my morning drink no matter what I have in it. Good for the body! This more like a Slushi.

  6. 5 stars
    OMG this is good. Tangy and refreshing. Perfect for a hot summer day. I definitely will add this to my favorites.

  7. I AM SOOO EXCITED TO TRY THIS!! I eat organic sauerkraut all the time (it does have lactic acid in it though). I always wanted to know what to do with juice since I dont always drink it. Thank you for this recipe. Will let you know if it’s as good as you say it is.

  8. 5 stars
    This recipe intrigued me enough to want to try it! Just added the ingredients to my grocery list.