Sauerkraut Frittata

I’m not sure if it’s due to my German heritage or simply knowing of the health benefits of fermented foods, but I really do love my sauerkraut and will happily pair it with any brekky, lunch or dinner dish. My favourite combination is eggs and sauerkraut. Although I do also love it when mum fries it up with onion and bacon. My go to breakfast, which is quick and simple, is scrambled eggs with spinach and sauerkraut and parmesan cheese sprinkled on top.

I had a jar of sauerkraut sitting in my fridge that needed to be finished, but I felt like changing up my usual egg and sauerkraut combo. Sometimes just throwing together ingredients that need using up can produce something wonderful. Sometimes they can produce a total flop. Fortunately, in this case, it was the former.

The trick to a frittata is to load it up with vegetables. It’s and easy and nutritious dish that can be eaten at any meal. It makes great leftovers, tasting just as good cold.  When I was learning to cook and eat healthily, frittatas were one of the first things I learnt to cook. It never got old because I always changed up the flavours, using different veg, herbs and spices.

The sauerkraut and sweet potato helped to bulk out the frittata with the sweet potato adding some healthy, slow release carbs to the meal. Of course if you want to keep your meal low carb, it’s so easy to do so with a frittata. The healthy fats and protein from the eggs and loading it up with lots of nutrious veg, it’ll still keep you feeling full. The sauerkraut adds bite to the dish, taking main stage, while the rest of the veg I used were a bit more subtle in flavour.

Sauerkraut translates to pickled, or sour, cabbage, which understandably for many would find off putting to hear. but knowing what a powerhouse this fermented vegetable is, should hopefully be incentive enough to include it in a meal or two every now and then. Sauerkraut is high in vitamin C and contains more lactobacillus then yoghurt, making it a perfect gut friendly food, high in probiotics. If you’re like me and always have sauerkraut on hand in the kitchen, I’ve found that storing it in a glass jar in the fridge has it lasting for ages.

Serves 3


  • 7 eggs
  • 1 cup sauerkraut
  • 1 medium sweet potato
  • 1 red capsicum
  • 2 small tomatoes
  • 100g crumbly feta
  • Turmeric
  • Cumin
  • Cayenne pepper
  • Parmesan cheese


  1. Pre heat the oven to 180 degrees Celsius, fan forced and line a baking dish with baking paper
  2. Wash the sweet potato and cute into cubes, leaving the skin on. Lay out on the baking paper in the oven dish.
  3. Chop up the capsicum and tomato and add to the dish. Top with the sauerkraut.
  4. Whisk up the eggs with the spices then pour over the vegetables. Top with the feta and Parmesan cheese.
  5. Place in the oven and cook for 30 minutes or until egg is cooked through.

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