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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 smoothie recipes are always a good idea!
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.
For something outside the ordinary, this made my roundup of refreshing summer drinks as the probiotic-rich wildcard.
What's in this post
Ingredients You’ll Need
- Ginger kombucha: Adds probiotics and a light zing. Use plain ginger, not flavored sweet blends.
- Frozen pineapple: Brings natural sweetness and balances the tangy ingredients. If using fresh, here’s how to cut pineapple.
- Frozen peach: Softens the flavor and adds creamy texture.
- Raw sauerkraut juice: Provides live probiotics. Use juice from refrigerated, unpasteurized sauerkraut.
- Fresh ginger root: Adds warmth and supports digestion. A small piece goes a long way.
November 9-13, 2026
Jen’s Free Soup Challenge
I’d love for you to soup it up with me! For 5 days, I’ll send you a daily veggie-packed soup that’s easy enough for a busy weeknight and makes enough to freeze and pull out all winter.
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.
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. If you need tips, check out how to make a smoothie for the best blending basics.
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 sauerkraut juice stays mild while still offering benefits, and the ginger-kombucha combo is balanced by sweet peaches and pineapple, making it one of my favorite refreshing fruit smoothies.
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 smoothie blenders you’re using, you may want to dice up the fresh ginger to make it easier to blend.
More Probiotic-Based Recipes
If savory, gut-friendly drinks are your thing, you’ll also want to try my V8 Juice Recipe — another bold, veggie-forward option. You can also try these probiotic-based recipes to work more good bacteria into your day:
If you make this sauerkraut juice smoothie, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
common Questions
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.
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!
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.
Recipe Card
Tangy Sauerkraut Juice Smoothie
Recipe Video
Ingredients
- 1 cup kombucha ginger
- 1 cup pineapple frozen
- ½ cup peach frozen
- 1 tablespoon raw sauerkraut juice refrigerated
- ½ inch ginger root
Instructions
- Pour the kombucha into a blender. Add the pineapple, peach, sauerkraut juice and ginger.
- Blend on high until smooth, 45 to 60 seconds. Pour into a glass and serve immediately.
Recipe Notes
- Sauerkraut Juice: Use the juice from a jar of refrigerated raw sauerkraut. If you’re new to its tang, start with 1 teaspoon and add more to taste.
- Liquid Swaps: Seltzer or plain water can replace the kombucha.
- Prep Tip: Dice the ginger before adding it so it blends smoothly.
- Storing: Best fresh, since the kombucha loses its fizz as it sits. It keeps in a sealed jar in the fridge for up to 24 hours; stir before drinking.
Nutrition
Serving: 16 oz | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Sodium: 101 mg | Potassium: 479 mg | Sugar: 41 g | Vitamin A: 372 IU | Vitamin C: 30 mg | Calcium: 47 mg | Iron: 1 mg
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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.
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!