Jamie Oliver Sprout Kraut

Looking for a tangy, crunchy twist on your usual Brussels sprouts? This Jamie Oliver Sprout Kraut is just what you need! It’s sharp, fresh, and packed with gut-friendly goodness that transforms humble sprouts into a fermented treat. I gave this a go on a whim and couldn’t believe how simple—and surprisingly addictive—it turned out. (inspired by Jamie Oliver)

Ingredients Needed

• 500g / 1.1lb Brussels sprouts
• 20g / 0.7oz coarse sea salt
• 500ml / 2 cups water

How To Make Jamie Oliver Sprout Kraut

1. Shred the sprouts: Start by trimming the ends off your Brussels sprouts and removing any tough outer leaves. Then, using a mandolin (or a sharp knife if you’re careful), finely slice the sprouts into thin shreds. You want them pretty uniform so they ferment evenly.
2. Salt and massage: Put the shredded sprouts into a large bowl and sprinkle over 10g of the sea salt. Now comes the fun bit—get your hands in there and massage them for a couple of minutes. You’ll notice they start to soften and release some liquid. That’s exactly what you want. After massaging, leave the mixture to rest for about an hour.
3. Make the brine: While the sprouts are resting, mix the remaining 10g of salt into the water. Stir until fully dissolved. This brine will help submerge the kraut and encourage fermentation.
4. Pack and cover: Grab a sterilized 500ml jar and begin packing in your sprouts. Really press them down—you want to eliminate air pockets and get them snug. Once they’re in, pour over the brine until everything is submerged. If you have a fermentation weight, now’s the time to use it. Otherwise, just press the sprouts down daily.
5. Ferment: Seal the jar and set it somewhere cool and out of direct sunlight. Now, let nature do its thing. In about 2–3 weeks, your kraut should be ready—crunchy, tangy, and totally addictive. Once it tastes good to you, pop it in the fridge. It will keep there for months.

Why I Love This Recipe

I made this Jamie Oliver Sprout Kraut on a grey Sunday when I had a lonely bag of sprouts in the fridge. Two weeks later, I had this bold, punchy kraut that I added to sandwiches, hot dogs, and even pancakes! It’s got the perfect balance of crunch and zing—and it’s an easy intro to fermenting if you’ve never tried it before.

Recipe Tips

• Slice evenly: A mandolin makes the job quicker and helps with even fermentation.
• Massage well: Don’t skimp on the massaging step—it helps release the brine and kick-start fermentation.
• Use a weight: Keep sprouts submerged to prevent mold. A small ramekin or clean stone can work in a pinch.
• Taste as you go: Start tasting around the 2-week mark. You might like it milder or tangier.
• Get creative: Add a clove of garlic or a few mustard seeds for an extra flavor hit.

How To Store This Jamie Oliver Sprout Kraut

• At Room Temperature: While fermenting, keep it in a cool, dark spot away from direct sunlight. Monitor daily to make sure sprouts stay submerged.
• In the Fridge: After it’s ready, keep your kraut sealed in the fridge. It’ll stay crunchy and flavorful for up to 3 months.
• In the Freezer: Freezing isn’t ideal as it can affect the texture, but if needed, portion it into small airtight containers. It’ll keep for up to 6 months, though it may soften.
• Reheating: Avoid heating if possible to keep the probiotic benefits. If you must, stir into warm dishes at the last second.

FREQUENTLY ASKED QUESTIONS

• Can I use regular table salt instead of sea salt? Technically yes, but sea salt is less processed and works better for fermentation.
• Is it supposed to smell strong while fermenting? A bit tangy, yes—but it shouldn’t smell rotten. If it smells off, trust your nose.
• Can I use other veggies? Totally! Try mixing in red cabbage or carrots for variety.
• Do I need special jars? Nope, just sterilize a glass jar with a tight lid. Fermentation weights help but aren’t essential.
• How long does it last once opened? Up to 3 months in the fridge—just make sure it’s always submerged in brine.

Nutrition Facts

Serving Size: 1 tablespoon (15g)

• Calories: 21
• Total Fat: 0.1g
• Saturated Fat: 0g
• Total Carbohydrate: 4.4g
• Dietary Fiber: 1.9g
• Sugars: 1.1g
• Protein: 1.7g

Try More Jamie Oliver Recipes:

• Jamie Oliver Herby Cheese Soda Bread
• Jamie Oliver Kimchi Coleslaw
• Jamie Oliver Tomato And Feta Salad
• Jamie Oliver Runner Bean Chutney