The TikTok Sauerkraut Arugula Salad Craze

Welcome to the world of viral culinary sensations! Today, we’re diving into the incredibly popular and undeniably delicious TikTok Sauerkraut Arugula Salad. This vibrant, gut-healthy green salad has taken social media by storm, captivating food lovers with its unique blend of tangy Frank’s Kraut, peppery arugula, crisp celery, refreshing cucumbers, and sweet apples, all brought together with creamy feta and crunchy pepitas. A simple drizzle of quality olive oil and a generous grind of freshly cracked black pepper create a surprisingly robust and satisfying dressing, making every bite a delight. It’s no wonder this concoction became a TikTok sensation!

This trending salad is much more than just a quick bite; it’s a versatile dish perfect as a refreshing side for your next barbecue or a light, fulfilling meal on its own. Its adaptability means you can easily transform it into a more substantial entrée by adding your favorite protein. Imagine it alongside succulent grilled chicken, flakey salmon, protein-packed hard-boiled eggs, savory sausage, or even a juicy turkey burger. The possibilities are endless, allowing you to tailor this salad to any craving or dietary preference.

The Phenomenon of Sauerkraut Arugula Salad

The inspiration for this remarkable salad originally blossomed from a viral TikTok video by Paige Lindgren. The inherent beauty of salads lies in their incredible versatility, and this recipe is a prime example. While Paige’s original creation was fantastic, I couldn’t resist putting my own little spin on it, and I encourage you to do the same! Experiment with different vegetables and fruits to truly make it your own. For instance, imagine adding a festive touch for occasions like St. Patrick’s Day, even if the holiday has already passed us by this year.

To further elevate the flavor and visual appeal, consider incorporating ingredients like fluffy quinoa for added texture and protein, vibrant red peppers for a pop of color, a squeeze of fresh lemon juice for extra brightness, or thinly sliced red onion for a zesty kick. This salad can also serve as an excellent base for more intricate creations, like a unique beet salad, offering a delicious foundation for a medley of flavors.

Beyond its incredible taste, this salad stands out as a champion of gut health. Preparing this sauerkraut and arugula salad for your family or guests isn’t just serving a meal; it’s offering a favor to their digestive well-being. Packed with beneficial ingredients, it’s a dish that truly nourishes from the inside out.

This post is proudly sponsored by Frank’s Kraut. My lifelong love and opinion of their delicious sauerkraut, however, are entirely my own and genuinely held.

Discovering the Magic of Sauerkraut and Arugula

Traditional sauerkraut salads often feature carrots or onions and are frequently topped with a sweet dressing. This TikTok-inspired version, however, takes a delightfully different approach. It boasts such an abundance of natural flavor that all it truly needs is a light drizzle of high-quality olive oil. As Paige herself describes it in her viral TikTok, this salad is “weirdly good.” She astutely observes how the tangy sauerkraut beautifully softens the peppery bite of the arugula, creating a harmonious and addictive flavor profile. It’s also an ingenious and delicious way to use up any leftover sauerkraut you might have in your fridge.

Arugula, a beloved member of the bitter greens family, brings a distinctive peppery note to the salad, while sauerkraut, a fermented cabbage, delivers its signature sour tang. At first thought, combining such bold and contrasting flavors might seem unconventional. Yet, the magic of this salad lies in how these powerful tastes perfectly balance each other, creating an incredibly satisfying symphony on your palate. More importantly, this delightful combination delivers a significant boost to your gut health, making it a win-win for both flavor and well-being.

If you enjoy exploring unique salad combinations, you might also like these must-try recipes: Green Salad with Lemon Thyme Vinaigrette, Cucumber Ranch Salad, and Mediterranean Celery Salad with Olives.

Why Sauerkraut Salads Are Your Next Obsession

In recent times, TikTok has become a hotbed for viral food trends, and salads, in particular, have been exploding across social media feeds. The green goddess salad, for example, gained immense popularity. This sauerkraut arugula salad shares a similar appeal, largely due to its fresh, vibrant green appearance and simple yet compelling ingredients. Trust me, once you try this unique combination, it’s destined to become a regular fixture in your meal rotation. Its irresistible flavors and ease of preparation will have you coming back for more, time and time again.

One of the many charms of this recipe is its accessibility. All the simple, wholesome ingredients can be easily found at your local grocery store, eliminating the need for any exotic or hard-to-find items. Preparing this easy salad recipe is wonderfully straightforward; it’s really just a matter of prepping your ingredients and tossing them all together in a large salad bowl. There’s no stovetop involved, no oven to preheat—just your trusty cutting board and a few minutes of your time. It’s the ultimate fuss-free meal or side dish.

This vegan-friendly salad offers a delightful symphony of textures and tastes: crunchy, sweet, and sour all at once. It hits all the right flavor notes in a single dish and is highly likely to become one of your go-to favorite recipes. Not only will you impress your guests with this unique and flavorful creation, but you’ll also be fueling your body with a powerhouse of nutrients and beneficial gut flora. It’s a dish that truly delivers on all fronts – taste, health, and convenience.

Grill Out with Gut-Healthy Frank’s Kraut

As grilling season kicks into full swing, there’s nothing quite like enjoying a delicious meal cooked outdoors on a warm summer day, is there? Gathered around the grill, with your beverage of choice in hand, the anticipation of mouth-watering food is a quintessential summer experience. Summers in our home are practically synonymous with a feast of burgers, classic hot dogs, and savory brats. These staples are not only incredibly easy to prepare but also consistently deliver on flavor, never disappointing hungry crowds. While the main dish is important, it’s often the toppings that truly elevate the experience. And in our household, a generous jar of Frank’s Kraut is an absolute must-have addition to virtually everything!

But why stop at just using Frank’s Kraut as a topping? Let’s take that one step further and whip up a quick, healthy, and incredibly flavorful side salad using the very same delicious Frank’s Kraut. This TikTok-inspired Sauerkraut Arugula Salad offers a refreshing counterpoint to the richness of grilled meats, providing a tangy, crunchy, and gut-healthy option that perfectly complements your outdoor feast. It’s an unexpected but incredibly welcome addition to any barbecue spread, showcasing the versatility and deliciousness of premium sauerkraut.

Essential Ingredients for Your Arugula and Sauerkraut Salad

This delightful salad recipe calls for just a handful of simple ingredients, many of which you likely already have on hand in your refrigerator or pantry. To see the full measurements and detailed instructions, scroll down to the recipe card below. Here’s a closer look at the stars of this show:

Arugula: The foundation of this salad, fresh arugula brings a distinct, peppery flavor that beautifully complements the tangy sauerkraut. Its slightly bitter notes add depth and character to the dish.
Cucumber: For a refreshing crunch and mild flavor, I highly recommend using English cucumbers. Their thin skins mean no peeling is necessary, and their subtle taste won’t overpower the other vibrant ingredients.
Celery: I’m a huge fan of celery, and it’s a non-negotiable in this salad. It provides a satisfyingly healthy crunch and a fresh, slightly earthy note that rounds out the texture profile.
Sauerkraut: The star of the show! Quality sauerkraut, like Frank’s Kraut, adds that unmistakable tangy, sour kick, thanks to the vinegar brine it’s preserved in. Make sure to use it undrained to incorporate its flavorful liquid into the salad.
Apple: A crucial element that provides a perfect touch of sweetness to balance the peppery arugula and tangy sauerkraut. Whether you choose a tart green apple or a sweeter red variety, it adds a delightful crispness.
Feta Cheese: Crumbled feta cheese introduces a wonderful salty brininess and a creamy, crumbly texture that melts in your mouth, offering a delightful contrast to the crisp vegetables.
Pepitas: These roasted pumpkin seeds are simply delicious! They contribute a nutty, slightly salty flavor and an extra layer of crunch, elevating the overall texture of the salad.
Olive Oil: More than just a binder, good quality olive oil acts as the primary dressing, coating all the ingredients with its rich, fruity flavor and helping them meld beautifully.
Black Pepper: Freshly cracked black pepper is essential. Its sharp, aromatic kick enhances all the other flavors, making the simple dressing truly shine.

Crafting Your Sauerkraut and Arugula Salad: A Simple Guide

Making this salad is incredibly simple, requiring minimal effort for maximum flavor. Here’s how you bring it all together:

Layering the Base: Begin by adding all of the main ingredients to a large salad bowl. Start with a generous bed of fresh arugula, followed by the tangy sauerkraut and crunchy celery. While Paige’s original recipe suggested a bit more arugula than sauerkraut, I’ve found that an equal parts ratio of arugula and kraut truly creates the best balance of flavors and textures. The tangy kraut, along with its brine, will naturally become an integral part of the “dressing,” so you want to ensure its presence is distinctly tasted in every bite!

Adding the Freshness: Next, gently incorporate the sliced cucumbers and apples. Their refreshing qualities and crisp textures add another layer of complexity to the salad, complementing the stronger flavors of the arugula and sauerkraut. Finally, sprinkle in the salty pepitas and crumbled feta cheese.

Dressing and Serving: Drizzle your salad generously with olive oil and then sprinkle with freshly cracked black pepper. Now, toss all the ingredients together thoroughly, ensuring every piece is lightly coated. You can serve this salad immediately for an instant burst of flavor, or, if you prefer, chill it in the refrigerator for a short while. Chilling allows the flavors to meld even further, creating an even more harmonious and refreshing experience.

Hint: I personally love this salad served really cold, so I start with all my ingredients chilled, including the sauerkraut. This, of course, is a matter of personal preference, but it does add an extra crispness to the dish.

Love it? Pin it!

If you’re as excited about this TIKTOK SALAD RECIPE as we are, make sure you can easily find it later! Pin it to your favorite Pinterest recipe board before you go, so it’s always just a click away when you’re ready to make it again.

The Gut-Healthy Secret Behind This Salad

What truly elevates this salad beyond a simple side dish is its incredible gut-healthy properties. The two main ingredients, arugula and sauerkraut, are powerhouses of nutrition, each contributing significantly to your digestive well-being. Arugula, a fantastic leafy green, is brimming with essential nutrients such as fiber, magnesium, and vitamin C. All of these elements play a crucial role in fostering a healthy gut microbiome by providing beneficial gut bacteria with what they need to thrive. Furthermore, the naturally bitter flavor of arugula is known to stimulate digestive enzymes, thereby aiding in your overall digestion process.

Sauerkraut, the other star, is a fermented cabbage marvel. The fermentation process not only preserves the cabbage but also introduces a rich array of beneficial probiotics into the food. These live microorganisms are vital for maintaining a balanced gut flora, which in turn supports healthy digestion, nutrient absorption, and a robust immune system. By combining these two incredible ingredients, this salad becomes a delicious and effective way to nourish your gut and promote overall digestive health.

Unlocking the Myriad Benefits of Sauerkraut

Sauerkraut, a humble fermented food, boasts an impressive array of health benefits derived from both the cabbage itself and the intricate fermentation process it undergoes. Incorporating sauerkraut into your diet can significantly aid in digestion, primarily due to its rich content of probiotics and high fiber. Probiotics are beneficial live bacteria that help balance your gut microbiome, while fiber supports regular bowel movements and overall gut function. Beyond digestion, sauerkraut is a nutritional powerhouse, packed with essential vitamins such as Vitamin C and K, as well as vital minerals including folate, iron, magnesium, and potassium. These nutrients contribute to various bodily functions, from immune support to bone health.

Furthermore, sauerkraut has been shown to be a valuable ally in weight management. It is naturally low in calories, sugar, and fat, and its high fiber content helps promote a feeling of fullness, which can reduce overall calorie intake. Consuming a portion of sauerkraut daily can lead to a stronger immune system, improved digestive health, and potentially a reduced risk of certain diseases due to its antioxidant and anti-inflammatory properties. It’s truly a superfood that deserves a place in your regular diet.

Frequently Asked Questions (FAQs)

We often get asked common questions about this unique salad. Here are some answers to help you perfect your Sauerkraut Arugula Salad experience:

Can I substitute kimchi in place of sauerkraut? While sauerkraut is the ideal ingredient for achieving the intended flavor profile of this particular salad, there are indeed other gut-healthy alternatives. Kimchi is a very similar fermented cabbage product, and it will certainly deliver beneficial gut properties. However, it’s important to note that kimchi is typically saltier and much more heavily seasoned with ingredients like gochugaru (chili powder), garlic, and ginger. This will significantly alter the flavor of the salad, introducing a spicy and more intense profile, and also add a substantial amount of sodium to the dish. If you enjoy those flavors, it can be a delicious variation, but be prepared for a different taste experience compared to the original sauerkraut salad.

What protein pairs best with this salad? When exploring Paige Lindgren’s TikTok comments, many users enthusiastically suggested adding tuna, and for good reason! Fish, in general, pairs wonderfully with this salad due to the tangy, acidic flavors already present. It creates a light, healthy, and easily digestible meal. If fish isn’t to your taste, consider lean meats like turkey or chicken. For those following a vegan diet, a plant-based protein such as a veggie burger (crumbled) or grilled tofu would be an excellent addition, providing satiety and complementary textures.

Check out my Ultimate Guide to Sauerkraut for even more insights!

Creative Substitutions to Customize Your Salad

The beauty of this salad lies in its flexibility. Don’t hesitate to experiment with substitutions to tailor it to your personal preferences or what you have on hand:

Cucumber: If cucumbers aren’t available or you’re looking for an alternative, bell pepper (any color) would be a good crunchy substitute. For added creaminess and healthy fats, sliced avocado is a fantastic choice, or simply add avocado along with all the other ingredients!
Apple: Almost any “salad fruit” can work wonderfully here. Pears offer a similar crisp sweetness, while dried fruits like raisins or dried cranberries provide a chewy texture and concentrated sweetness. For a seasonal twist, especially around Thanksgiving, consider adding apple crisps for extra crunch. Green apples will lend more tartness, whereas a red apple will contribute more sweetness. If you own a spiralizer, prepping your apple and cucumber this way can create beautiful, elegant ribbons.
Feta Cheese: Any light, crumbly, and creamy cheese will work well in place of feta. Goat cheese is always a great alternative, offering a tangier and sometimes earthier flavor. For a milder taste, queso fresco cheese can be a good option. Ricotta is also similar in texture but contains more moisture, resulting in a slightly different mouthfeel.
Pepitas: If pepitas aren’t on hand, sunflower seeds or regular pumpkin seeds are very similar alternatives. For a different flavor profile, nuts such as pine nuts offer a sweet, rich flavor and a lovely texture. Chopped walnuts or pecans could also add a pleasant crunch.
Olive Oil: Avocado oil is an excellent alternative to olive oil, offering a similar healthy fat profile and mild flavor. If you’re looking to add a little extra pizazz to your dressing, consider whisking in other ingredients like a splash of lemon juice for brightness, a dash of soy sauce for umami, or a different type of vinegar for an added kick. Alternatively, you can always try making my homemade salad dressing from my Sauerkraut Salad recipe. Keep in mind that sauerkraut already has a tangy, sour flavor from its vinegar brine. However, if you truly love that sharp, acidic taste, you can certainly create a more elaborate vinaigrette or citrus dressing. Other vinegars that could work include balsamic, red wine, white wine, apple cider, or rice vinegar.

Expert Tips and Tricks for the Perfect Salad

Fine Chopping is Key: Finely chopping your vegetables makes the salad much easier to eat and ensures you get a delightful crunch in every single bite. As mentioned earlier, if you have a spiralizer, try spiralizing your apple or cucumber for a unique texture and a visually appealing presentation!
Fun Extra Add-Ins: Don’t be afraid to get creative with additional ingredients. Bell peppers (especially red or yellow for sweetness), thinly sliced red onion for a sharper bite, hearts of palm, chopped artichoke hearts, creamy avocado, grated parmesan cheese, nutritional yeast (for a cheesy, savory flavor boost), or cooked quinoa (for added protein and substance) would all make fantastic additions.
Serve it Chilled: This salad truly shines when served cold. To prepare it for entertaining, you can chop up all your vegetables ahead of time and keep them chilled in airtight containers in the refrigerator. When it’s time to serve, simply combine the chilled ingredients in a bowl, dress, and toss. Even chilling your salad bowl beforehand can help keep the dish refreshingly cold throughout your meal.
Garnish for Flair: Elevate your salad’s presentation and flavor with a thoughtful garnish. Sliced green onions, an extra sprinkle of black pepper, a pinch of red pepper flakes for a touch of heat, toasted sesame seeds for nuttiness, or a fresh squeeze of lemon or lime juice can all add that finishing touch.
Delicious Leftovers: Salads generally stay fresh in an airtight container in your fridge for 2-3 days. In fact, many people find that the leftovers are even tastier! This is because the ingredients have more time to meld and marinate in the dressing, allowing the flavors to deepen and harmonize beautifully.

Craving More Sauerkraut? Explore These Delicious Recipes!

Before we delve into the specific recipe for our TikTok Sauerkraut Arugula Salad, I want to extend a HUGE thank you to Frank’s Kraut! My journey with their exceptional sauerkraut began with my Reuben Burger recipe, and it has since blossomed into a wonderful seven-year relationship, inspiring countless delicious creations that feature their most excellent sauerkraut. Their commitment to quality consistently delivers that authentic tangy flavor we all love.

Here are some more scrumptious recipes I’ve crafted and loved, all featuring Frank’s Kraut:

Kraut Stuffed Bacon Wrapped Brats: A smoky, savory delight that’s perfect for grilling.
Sauerkraut Bacon and Swiss Dip: A warm, cheesy, and incredibly flavorful appetizer.
Cheese Sauce with Kraut for Pretzels: An unexpected but utterly delicious pairing.
Sauerkraut Chocolate Cake: Don’t knock it ’til you try it – surprisingly moist and rich!
Sauerkraut Bratwurst and Potato Soup: A hearty and comforting meal for any season.
Traditional Reuben Sandwich (pictured above): A classic for a reason, featuring prominently in Nebraska Life Magazine.

For an even wider selection, be sure to check out my comprehensive Sauerkraut Recipe Category, where you’ll find a treasure trove of ideas to incorporate this versatile ingredient into your cooking.

I highly encourage you to take some time to visit the Frank’s Kraut website. There, you can discover where to buy what I consider to be the best sauerkraut on the planet, and read more about the wonderful health benefits of adding it to your daily diet. Their site is also a fantastic resource for inspiration!

Stay connected and score all kinds of great recipes by following Frank’s Kraut on their social media channels: Facebook, Instagram, Pinterest, and Twitter. And for even more sauerkraut inspiration, be sure to follow my dedicated Sauerkraut Recipe Board on Pinterest!

As the weather warms and the days grow longer, it’s truly the perfect time of year for light, fresh, and utterly delicious salads. This sauerkraut and arugula salad is an ideal choice for your next summer barbecue, picnic, or simply as a refreshing everyday meal. It’s not only incredibly easy to prepare but also delightfully light and wonderfully healthy. Give it a try and enjoy the vibrant flavors and numerous health benefits!

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TikTok Sauerkraut Arugula Salad

Prep Time: 10 mins
Total Time: 10 mins

Course: Salads
Cuisine: American

Servings: 2 servings
Calories: 331kcal

Author: Michaela Kenkel

Equipment

Salad Spinner – Green Salad Spinner Large
12-Piece Black Sharp Knife Set with Covers, Cutting Board and Sharpener
Frank’s Kraut, 14oz (24 pack)
3 Piece Wooden Salad Set

Ingredients

1 5-ounce container of baby arugula
½ English cucumber, sliced thin (about 1 cup)
1 stalk celery, sliced
1 cup sauerkraut, undrained
1 small apple, sliced thin (about ¾ cup)
¼ cup crumbled Feta cheese
¼ cup salted Pepitas
1 ½-2 Tablespoons Olive Oil

Instructions

Add all of the ingredients to a large salad bowl.
Drizzle with Olive Oil and Toss to coat.
Serve immediately.

Notes

This salad recipe will serve two as an entree and 4-6 people as a side to a main course.

I prefer it when all of the ingredients are cold. Chilling the salad a bit before serving is great too, but not necessary.

Nutrition

adapted from the original recipe by @PaigeLindgren on TikTok