Breakfast Kraut
If there’s one thing I’ve learned by fermenting for others, it’s that breakfast is still the most nutrient-deprived meal of the day. People are craving more nourishing solutions for their morning routine that fits with a busy lifestyle. Sauerkraut, a seemingly unfamiliar choice, may be the breakfast hero we need. At Kres, we’re hoping to pave the way.
It’s not just sugar that’s getting us down (blood sugar spikes), it’s also the highly processed (nutrient-light) calories that don’t give much back. Rapid spikes in blood sugar can crash energy levels and cause persistent hunger, making you feel worn-out and irritable. The duration of the spike can last from a few minutes to several hours. There’s a better way.
Studies show that breaking the nighttime fast can have big impacts on your body. By prioritizing foods like protein, healthy fats and low-glycemic carbohydrates (that are also high in fiber), you can influence your body’s regulation of blood sugar and promote satiety. Sauerkraut is classified as a low glycemic food with a glycemic index (GI) of 15. The glycemic index measures how quickly a carbohydrate food raises blood sugar and ranks this food on a scale of 0 to 100 compared to a reference, like pure glucose, which has a GI of 100.
The categories are:
Low GI: 1 to 55
Medium GI: 56 to 69
High GI: 70 and higher
Starting the day with sauerkraut means better blood sugar regulation, a big dose of nutrient-dense bioavailable vitamins and nutrients and a diverse community of good bacteria to strengthen gut health. Plus, you walk away from the meal feeling satisfied - not looking for a snack.
Another important dynamic that has emerged from our experience with customers: FLAVOR can drive change in how people eat. So, if a breakfast solution is healthy and it tastes good, people are willing to go there. Since launching Breakfast Kraut, customer feedback has been amazing. Delicious and uniquely complex, they’ve embraced a very different way (and time of day) to enjoy a traditionally fermented kraut. Classic breakfast flavors like cinnamon, raisins, cloves, ginger and apples delight and satisfy. The addition of flax seed at the onset of fermentation increases plant-based protein and boosts the bioavailability of Omega-3s; a distinctive nutritional profile that often seals the deal.
HERE’S HOW WE’RE ENJOYING BREAKFAST KRAUT:
Steel cut oats with Breakfast Kraut, Nuts, Seeds and a Drizzle of Honey Overtop.
THIS is the meal that started my “kraut for breakfast” obsession. Oats are featured here but don’t limit yourself; try different whole grains like millet, buckwheat, farro or barley. In a rush, you can use raw rolled oats drenched with your choice of milk as the base. Other toppings: fresh fruit such as bananas, apples, berries, figs, AND, a spoonful of greek yogurt. Honey adds a delicious contrast to the aroma and acidity of the kraut. Substitute maple syrup for honey or skip the sweets all together for the ultimate GLP-1 hack.
Sourdough French Toast with Breakfast Kraut and Maple Syrup.
A Sunday brunch favorite. Whole grain waffles topped with warm berries, Breakfast Kraut and (just a little) maple syrup is a delicious alternative to French toast.
Special thanks goes out to Evergreen Bakery in Chagrin Falls, Ohio for the sourdough bread used in this photo.
Sliced Apple with Nut Butter and Breakfast Kraut
A lower carb option with a totally different flavor experience. Without the competition of grains or breads, the fermented ginger, cinnamon and cloves rise to the top while the fresh apple naturally satisfies our craving for sweet. My go-to when I’m in a hurry - this healthy breakfast goes on the run with me.
Special thanks goes out to Sage Apples in Chardon, Ohio for the apples used in this photo.
Breakfast Kraut Toast!
Toasted oatmeal raisin sourdough topped with Breakfast Kraut. Butter the toast and add thinly sliced apple for extra gastronomic rewards. If your eating plan allows, drizzle a thin line of maple syrup or honey down the center for a distinctive sweet and sour flavor. I assure you, any way you do it, this is a winner! Quick, easy, nourishing and loaded with flavor!
Special thanks goes out to Brimfield Bread Oven in Kent, Ohio for the oatmeal raisin sourdough used in this photo.
Rise with the Sun
Let’s skip the synthetic vitamins and get back to our ancestral ways of using biological enrichment for our vitamins and essential amino acids. Adding fermented vegetables to your morning routine offers a low glycemic, gut healthy, nourishing way to start your day.
Kraut for breakfast? Lead the way!
Fun fact: the sunrise photos associated with this post, and on our actual Breakfast Kraut label, were taken over several mornings in 2024 enroute to our kitchen in Kent. So many celestial vibes; so much gratitude and grace.
BREAKFAST KRAUT IS AVAILABLE NOW.
© 2025 Kres Kitchen LLC. All rights reserved.