The Viral TikTok Sauerkraut Arugula Salad: A Zesty, Gut-Healthy Delight
Discover the sensational **TikTok Sauerkraut Arugula Salad**, a vibrant dish that has taken social media by storm for its unique flavor combination and incredible health benefits. This salad features tangy Frank’s Kraut, peppery fresh arugula, crisp celery, cool cucumbers, and sweet apples, all elevated with creamy feta cheese and crunchy pepitas. A simple drizzle of quality olive oil and a dash of freshly cracked black pepper unite these fresh ingredients, creating a surprisingly delicious and wholesome dressing. It’s no wonder this incredibly easy and nutritious green salad went viral, offering a refreshing twist on traditional salads!
This trending TikTok recipe is incredibly versatile, serving as a perfect light lunch on its own or a fantastic side dish for your next backyard barbecue. Enhance its nutritional value and make it a more substantial meal by incorporating your favorite protein. Imagine it paired with succulent grilled chicken, flakey salmon, protein-packed hard-boiled eggs, savory sausage, or even a flavorful turkey burger. The possibilities are endless, making this salad a delightful addition to any meal plan.
Sauerkraut Arugula Salad: A Flavorful and Healthy Combination
My initial inspiration for this vibrant salad recipe came from a captivating TikTok video by Paige Lindgren. The beauty of salads lies in their inherent versatility, allowing for endless customization. I’ve added my unique touch to this recipe, and I encourage you to do the same! Feel free to experiment with various vegetables and fruits to tailor it to your palate. While St. Patrick’s Day has already passed this year, the vibrant greens and tangy flavors of this salad would make it an excellent festive dish for future celebrations. Its refreshing taste and ease of preparation ensure it will be a hit any time of year.
Consider enhancing this salad with exciting additions like fluffy quinoa for added protein and texture, bright red peppers for a pop of color and sweetness, a squeeze of fresh lemon juice for extra zest, or thinly sliced red onion for a pungent crunch. These ingredients not only amplify the flavor but also add visual appeal. This recipe also provides a delicious foundation for creating a unique beet salad, offering a wholesome and creative culinary experience.
Beyond its incredible flavor, this salad offers significant benefits for your gut health. Serving this sauerkraut and arugula salad to your family or guests is a thoughtful way to provide them with a meal that is both delicious and incredibly nutritious, contributing positively to their overall well-being. It’s a win-win for taste and health!
This post is proudly sponsored by Frank’s Kraut. My unwavering affection and high regard for their exceptional sauerkraut, however, are entirely my own, born from years of enjoying their fantastic products.
Unpacking the Unique Appeal of This Sauerkraut and Arugula Salad
Unlike many traditional sauerkraut salads that often feature carrots or onions and are finished with a sweet dressing, this particular creation stands out. Its vibrant medley of flavors is so robust and harmonious that it requires nothing more than a light, refreshing drizzle of quality olive oil to tie everything together. In her viral TikTok video, Paige Lindgren aptly described this salad as “weirdly good,” highlighting the unexpected yet delightful combination of ingredients. She noted how the tangy sauerkraut beautifully mellows the peppery bite of the arugula, creating a perfectly balanced taste experience. This recipe also proves to be an excellent solution for utilizing any leftover sauerkraut you might have, ensuring no deliciousness goes to waste.
Arugula, celebrated for its distinct “bitter green” profile, meets sauerkraut, a fermented cabbage renowned for its sour, tangy essence. At first glance, the idea of combining such bold and contrasting flavors might seem unconventional. However, these ingredients achieve a remarkable balance, complementing each other in a way that is both surprisingly pleasant and beneficial for your digestive system. The interplay of peppery and sour notes creates a truly unique and satisfying salad experience while delivering valuable gut-healthy properties.
For those eager to explore more delightful salad creations, be sure to try these other must-make recipes: the refreshing Green Salad with Lemon Thyme Vinaigrette, the creamy Cucumber Ranch Salad, and the savory Mediterranean Celery Salad with Olives. Each offers a distinct flavor profile that is sure to please your palate.
Why You Should Dive Into the World of Salads with Sauerkraut
Lately, TikTok salads have dominated social media feeds, capturing the imagination of home cooks everywhere. The Green Goddess Salad, with its vibrant hues and fresh flavors, has been a particularly popular favorite online. This sauerkraut and arugula salad shares a similar appeal, being a remarkably “green” and wholesome dish. Trust me, once you experience its fresh, zesty flavors and satisfying crunch, you’ll find yourself craving and preparing this salad again and again.
One of the best aspects of this recipe is its accessibility. All the simple, fresh ingredients can be easily found at your local grocery store, making preparation a breeze. This easy recipe truly is a testament to simplicity: it involves little more than a bit of chopping and then tossing all the ingredients together in a large salad bowl. There’s no need for a stove or an oven; just your cutting board and a few minutes of your time. It’s the perfect fuss-free meal or side dish for busy days or impromptu gatherings.
This delightful vegan salad offers a symphony of textures and tastes: crunchy, subtly sweet, and wonderfully sour. It masterfully hits all the right flavor notes in a single, satisfying dish, making it highly likely to become one of your go-to recipes. Prepare to impress your guests with this vibrant creation while simultaneously nourishing your body with wholesome, gut-friendly ingredients. It’s a perfect blend of culinary pleasure and health benefits!
Grill Out with Frank’s Kraut: The Perfect Summer Pairing
Grilling season is officially in full swing, bringing with it the irresistible aroma of outdoor cooking! There’s truly nothing quite like enjoying a delicious meal cooked outdoors on a warm summertime day, surrounded by good company. Gathering around the grill, with your beverage of choice in hand, the anticipation builds as you wait for those perfectly charred delights to emerge.
Throughout the summer months, our family indulges in a plethora of classic grilled favorites, from juicy burgers and savory hot dogs to robust brats. These staples are incredibly easy to prepare and consistently deliver satisfying flavors. However, the true magic happens when you adorn them with your preferred toppings. In our household, a generous spoonful of Frank’s Kraut is always an essential topping, adding that perfect tangy counterpoint to the rich grilled meats.
But why stop there? Let’s take your grilling experience a step further by whipping up a quick, incredibly healthy, and refreshing side salad using that very same, wonderfully flavorful Frank’s Kraut! This salad offers a crisp, tangy contrast that perfectly complements any grilled entrée, making your outdoor meal truly unforgettable.
Essential Ingredients for Your Arugula and Sauerkraut Salad
This simple salad recipe utilizes a handful of readily available ingredients that you likely already have on hand in your refrigerator or pantry. For precise measurements, please refer to the detailed recipe card located further down the page.
- Arugula: This leafy green provides a distinctive peppery flavor that forms the delicious base of this salad, adding a delightful zest.
- Cucumber: For optimal crunch and freshness, I highly recommend using English cucumbers. Their mild flavor and firm texture are perfect here.
- Celery: I am a significant enthusiast of celery; its crisp texture and refreshing taste contribute the perfect healthy crunch to every bite.
- Sauerkraut: The star of the show, sauerkraut, infuses the salad with a wonderful tangy and sour kick, thanks to the flavorful brine it’s preserved in.
- Apple: A touch of sweetness is essential, and a crisp apple delivers that perfect counterpoint to the peppery arugula and tangy sauerkraut.
- Feta cheese: Crumbled feta adds a delightful salty tang and a creamy texture that beautifully complements the other ingredients.
- Pepitas: These small, flavorful pumpkin seeds offer a delicious nutty crunch and a hint of saltiness, enhancing the salad’s texture profile.
- Olive Oil: A good quality olive oil acts as the binder for all the ingredients, enriching the salad with its smooth, fruity flavor.
- Black Pepper: Freshly cracked black pepper adds a fragrant, pungent kick that brightens all the flavors in the salad.
Step-by-Step: How to Make the Perfect Sauerkraut and Arugula Salad
Step 1: Layer the Base Ingredients. Begin by adding your fresh arugula to a large mixing bowl. Follow with the sauerkraut and crisp celery. While Paige’s original recipe suggested a slightly higher proportion of arugula to sauerkraut, I’ve found that an equal ratio of arugula and Frank’s Kraut creates a more balanced and flavorful experience, allowing the tangy kraut to truly shine.
Remember, the tangy brine from the sauerkraut plays a crucial role, acting as a natural “dressing” for this salad. Therefore, it’s essential to include enough kraut to ensure its distinctive flavor permeates every bite, creating a truly unforgettable taste sensation.
Step 2: Incorporate the Remaining Freshness. Next, carefully add the sliced cucumbers, sweet apples, crunchy pepitas, and the rest of the celery to the bowl, layering them evenly over the arugula and sauerkraut base. This ensures a delightful distribution of flavors and textures throughout the salad.
Step 3: Dress and Toss. To complete your salad, generously drizzle it with high-quality olive oil. Then, sprinkle a liberal amount of freshly cracked black pepper over the top. Gently toss all the ingredients together until they are thoroughly combined and evenly coated with the oil and pepper, allowing the flavors to meld beautifully.
Step 4: Serve and Enjoy. This salad can be served immediately for a crisp, fresh experience, or you can chill it in the refrigerator for a short period to allow the flavors to deepen and meld even further. Enjoy this refreshing and gut-healthy creation!
Chef’s Tip: For an extra level of refreshing crispness, I highly recommend starting with all your ingredients well-chilled. This includes the sauerkraut! I personally find this salad most enjoyable when it’s served really cold, though of course, this is entirely a matter of personal preference.
Love it? Pin it!
If you’ve fallen in love with this TIKTOK SALAD RECIPE and want to ensure you can easily find it again, make sure to pin it to your favorite Pinterest recipe board before you navigate away. This way, you’ll always have this delicious and gut-healthy meal idea at your fingertips!
Deep Dive: What Makes This Salad So Gut-Healthy?
The remarkable gut-health benefits of this salad stem primarily from its two star ingredients: arugula and sauerkraut. Arugula is an outstanding leafy green, generously packed with essential nutrients like dietary fiber, magnesium, and vitamin C. All of these components are crucial for fostering a thriving environment for beneficial gut bacteria, contributing to a balanced microbiome. Furthermore, the naturally bitter flavor of arugula plays an important role in stimulating digestive enzymes, which aids significantly in the overall digestion process.
Sauerkraut, on the other hand, is a powerhouse of probiotics due to its fermentation process. As fermented cabbage, it introduces a wealth of beneficial live cultures into your digestive system. These probiotics are instrumental in improving gut flora balance, enhancing nutrient absorption, and further supporting efficient digestion. Together, arugula and sauerkraut create a synergistic effect, making this salad not just a tasty meal, but a profoundly beneficial one for your digestive well-being.
The Unrivaled Benefits of Sauerkraut
Sauerkraut, a culinary staple with a rich history, offers a multitude of health benefits derived from both its cabbage base and the transformative fermentation process it undergoes. A primary advantage of incorporating sauerkraut into your diet is its significant ability to aid in digestion. This is thanks to the generous presence of beneficial probiotics, live microorganisms that help balance your gut flora, and its high fiber content, which promotes regularity and gut motility.
Beyond digestive health, sauerkraut is an excellent source of essential vitamins and minerals. It is particularly rich in Vitamin C, a powerful antioxidant that supports immune function, and Vitamin K, crucial for blood clotting and bone health. Furthermore, it provides folate, important for cell growth, iron for oxygen transport, magnesium for muscle and nerve function, and potassium, vital for maintaining fluid balance and blood pressure.
Studies have also indicated that sauerkraut can be a valuable ally in weight management. It is naturally low in calories, sugar, and fat, while its high fiber content helps you feel fuller for longer, curbing unnecessary snacking. Regular consumption of sauerkraut can significantly strengthen your immune system, making your body more resilient against illnesses. It consistently improves digestion, making nutrient absorption more efficient, and there’s growing evidence to suggest it may even help reduce the risk of certain chronic diseases. Adding a portion of sauerkraut daily is a simple yet effective way to boost your overall health and well-being.
Frequently Asked Questions (FAQs)
CAN I SUBSTITUTE KIMCHI IN PLACE OF SAUERKRAUT? While sauerkraut is the quintessential ingredient for achieving the intended flavor profile of this salad, there are other gut-healthy alternatives you can explore. Kimchi is indeed a very similar fermented cabbage product, sharing many of the beneficial gut properties. However, it’s important to note that kimchi typically boasts a saltier and more intensely seasoned flavor profile, often incorporating chili, garlic, and ginger. This will significantly alter the salad’s taste and may increase its sodium content. If you choose to use kimchi, be prepared for a bolder, spicier dish. Regardless of your choice, both options deliver excellent gut-healthy benefits.
WHAT PROTEIN PAIRS BEST WITH THIS SALAD? When browsing through Paige Lindgren’s TikTok comments, a recurring suggestion was to add tuna, and for good reason! Fish, in general, pairs exceptionally well with this salad due to its tangy, acidic components. Its light and easily digestible nature makes it a perfect complement. If fish isn’t to your liking, lean meats such as turkey or chicken breast are excellent alternatives, offering a hearty addition without overpowering the salad’s fresh flavors. For those adhering to a truly vegan diet, consider topping it with a delicious veggie burger or even roasted chickpeas for an added protein boost.
For a comprehensive guide, explore my Ultimate Guide to Sauerkraut!
Creative Substitutions to Customize Your Salad
Cucumber: For a different kind of crunch, vibrant bell peppers make an excellent substitute. Alternatively, integrating creamy avocado can introduce a richer texture and beneficial healthy fats, or simply add avocado alongside the other ingredients for an extra layer of indulgence!
Apple: Any “salad-friendly” fruit would complement this dish beautifully. Consider crisp pears, sweet raisins, tangy dried cranberries, or even crunchy apple chips for added texture. These autumnal additions could make this the perfect salad for a Thanksgiving spread. A green apple will lend a tart contrast, while a red apple will infuse the salad with more sweetness. If you own a spiralizer, it’s a fun tool to use for prepping your apple and cucumber into elegant ribbons.
Feta Cheese: Any light, crumbly, and creamy cheese would integrate well. Goat cheese is a perennial favorite and a fantastic alternative, offering a distinct tang. For a milder flavor, queso fresco cheese provides a delicate creaminess. Ricotta cheese also shares a similar profile but has a higher moisture content, resulting in a slightly different, softer texture.
Pepitas: Sunflower seeds or classic pumpkin seeds are excellent, readily available alternatives to pepitas, offering a similar nutty crunch. For a different flavor dimension, various nuts can be used. Pine nuts, for instance, contribute a delightful sweet, rich flavor and a pleasant textural contrast.
Olive Oil: Avocado oil is a superb, healthy alternative, offering a mild flavor profile. If you desire to add a little extra zest and complexity to your dressing, consider incorporating additional ingredients such as a squeeze of fresh lemon juice, a dash of soy sauce for umami, or various types of vinegar. Alternatively, you can craft my homemade salad dressing from my dedicated Sauerkraut Salad recipe for a more elaborate dressing.
When considering additional vinegar, remember that sauerkraut naturally possesses a tangy, sour flavor from its vinegar brine. However, if you’re a true fan of sharp, acidic tastes, creating a simple vinaigrette or a citrus-based dressing can be an excellent choice. Suitable vinegars include rich balsamic, robust red wine vinegar, crisp white wine vinegar, tangy apple cider vinegar, or mild rice vinegar, each offering a unique flavor profile to experiment with.
Expert Tips & Tricks for the Best Results
- Finely chopping your vegetables is a game-changer! Not only does it make the salad significantly easier to eat, but it also amplifies the overall crunch in every bite. As mentioned, if you have a spiralizer, try spiralizing your apple or cucumber for a visually stunning and unique texture.
- Looking to further customize your salad? The following ingredients make for fantastic extra additions: colorful bell peppers, thinly sliced red onion for a zesty kick, tender hearts of palm, marinated artichoke hearts, creamy avocado, grated Parmesan cheese, nutritional yeast for a cheesy umami flavor, or wholesome quinoa for added protein and texture.
- I firmly believe this salad achieves its peak deliciousness when served chilled. If you’re preparing this for guests or entertaining, a brilliant tip is to chop all your vegetables ahead of time and keep them perfectly chilled in the refrigerator. When it’s time to serve, simply combine all the cold ingredients in a chilled salad bowl, dress, and toss! Chilling the salad bowl itself will help maintain the dish’s desired cold temperature throughout serving.
- Elevate your presentation and flavor by garnishing your salad. A sprinkle of fresh green onion, an extra dash of black pepper, a pinch of spicy red pepper flakes, a scattering of sesame seeds, or a bright squeeze of lemon or lime juice can truly make it pop.
- Generally, salads can maintain their freshness in an airtight container in your refrigerator for about 2-3 days. In fact, many find the leftovers even tastier, as the extra time allows all the diverse ingredients and dressing to meld, marinate, and deepen their flavors beautifully!
Love Sauerkraut? Try These Other Delicious Recipes:
Before we delve into the full recipe details, I want to extend a HUGE thank you to Frank’s Kraut! My journey with their exceptional sauerkraut began seven years ago with my Reuben Burger recipe, and it has since blossomed into a fantastic relationship of creating countless delicious dishes using their superior product!
Here are some more incredibly scrumptious recipes I’ve crafted featuring Frank’s Kraut:
- Kraut Stuffed Bacon Wrapped Brats: A smoky, savory delight that’s perfect for grilling.
- Sauerkraut Bacon and Swiss Dip: An irresistible appetizer that combines tangy and creamy flavors.
- Cheese Sauce with Kraut for Pretzels: The ultimate dipping sauce for pretzel bites, elevated with sauerkraut.
- Sauerkraut Chocolate Cake: An unexpected yet incredibly moist and delicious dessert.
- Sauerkraut Bratwurst and Potato Soup: A comforting and hearty meal, perfect for chilly days.
- Traditional Reuben Sandwich(pictured above): A timeless classic, *proudly featured in Nebraska Life Magazine*.
For even more inspiring ideas, be sure to explore my comprehensive Sauerkraut Recipe Category!
Take a moment to visit the Frank’s Kraut website to discover where you can purchase the finest sauerkraut available and learn more about the numerous health benefits of integrating this amazing food into your daily diet. You’ll be surprised at how versatile and beneficial it can be!
Stay connected with Frank’s Kraut and uncover a wealth of fantastic recipes by following them on Facebook, Instagram, Pinterest, and Twitter. Don’t miss out on their latest culinary creations and tips!
For an abundance of sauerkraut inspiration, be sure to follow my dedicated Sauerkraut Recipe Board on Pinterest!
As the days grow warmer, it’s the perfect time of year for light, fresh, and utterly delicious salads! This summer, make the TikTok Sauerkraut Arugula Salad your go-to dish for your next barbecue or outdoor gathering. It’s wonderfully light, incredibly easy to prepare, and packed with wholesome goodness – a truly healthy and satisfying option for any occasion!
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Print Recipe
Tik Tok Sauerkraut Arugula Salad
Equipment
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Salad Spinner – Green Salad Spinner Large
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12-Piece Black Sharp Knife Set with Covers, Cutting Board and Sharpener
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Frank’s Kraut, 14oz (24 pack)
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3 Piece Wooden Salad Set
Ingredients
- 1 5-ounce container of fresh baby arugula
- ½ English cucumber , thinly sliced (yielding about 1 cup)
- 1 stalk celery , sliced
- 1 cup sauerkraut , undrained (for maximum tang and probiotic benefits)
- 1 small apple , thinly sliced (approximately ¾ cup, choose sweet or tart to your preference)
- ¼ cup crumbled Feta cheese (for a salty, creamy touch)
- ¼ cup salted Pepitas (for a delightful crunch and nutty flavor)
- 1 ½-2 Tablespoons Olive Oil (adjust to your liking for dressing)
Instructions
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In a large salad bowl, combine all the fresh ingredients: baby arugula, thinly sliced English cucumber, sliced celery, undrained sauerkraut, thinly sliced apple, crumbled feta cheese, and salted pepitas.
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Drizzle generously with olive oil and sprinkle with freshly cracked black pepper. Toss everything together gently until all ingredients are well combined and coated.
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Serve your vibrant and gut-healthy salad immediately for the freshest taste, or chill briefly in the refrigerator to allow the flavors to deepen.
Notes
For an optimal taste experience, I personally find this salad most delicious when all its components are thoroughly chilled. While not strictly necessary, allowing the prepared salad to chill in the refrigerator for a short period before serving can further enhance its crispness and meld the flavors beautifully.
Nutrition
This recipe is an adaptation from the original viral creation by @PaigeLindgren on TikTok.