Is Pork and Sauerkraut Keto-Friendly? A Closer Look at This Classic Combo

Pork and sauerkraut is a beloved flavor combination that graces many dinner tables in the fall and winter months. With its salty, tangy sauerkraut and tender, meaty pork, it’s easy to see why this hearty dish has remained popular for centuries. But can you still enjoy this classic meal if you follow a ketogenic diet?

The answer is a resounding yes! Both pork and sauerkraut on their own are keto-approved foods Pairing them together doesn’t change that, Here’s a detailed look at why this dynamic duo makes a fantastic keto-friendly choice

A Closer Look at Pork’s Keto Credentials

Pork is widely recognized as a stellar source of protein for low-carb, high-fat diets like the ketogenic diet Compared to fattier meats like beef and lamb, pork is relatively lean. A 3 ounce serving of pork loin contains

• Calories: 122
• Fat: 3g
• Carbs: 0g
• Protein: 24g

With zero carbs, ample protein, and minimal fat, pork is an ideal base for keto recipes. Lean cuts like loin, chops, and tenderloin work best, but fattier options like shoulder can also fit into a keto lifestyle when eaten in moderation.

When selecting pork for your keto sauerkraut skillet, opt for pasture-raised and organic whenever possible. Pastured pork comes from pigs that were able to graze and forage outdoors, giving the meat a superior nutritional profile compared to conventional factory farm pork. Studies show pastured pork contains:

• More omega-3 fatty acids
• Higher antioxidant levels
• Less saturated fat
• Fewer pro-inflammatory compounds

Choosing high quality pork provides the biggest benefits for your health and your keto goals.

Sauerkraut Has Keto Cred Too

On its own, sauerkraut is a keto superstar. The natural sugars in cabbage get converted into probiotics and acids like lactic acid during the fermentation process that creates sauerkraut. This means that per 1 cup serving, sauerkraut boasts:

• Calories: 27
• Fat: 0g
• Carbs: 6g
• Fiber: 4g
• Net carbs: 2g
• Protein: 1g

With a mere 2 net grams of carbs per cup, sauerkraut can be enjoyed freely without disrupting ketosis. Its high fiber content also promotes better digestion and gut health. For maximum probiotic benefits, look for raw, unpasteurized sauerkraut.

When purchasing pre-made sauerkraut, scrutinize ingredient lists and avoid products with added sugars. Quality sauerkraut contains just two ingredients: cabbage and salt. Making your own sauerkraut gives you full control over the ingredients.

Benefits of Pairing Pork and Sauerkraut

Enjoying sauerkraut with pork provides some unique bonuses beyond the nutrition of the individual ingredients:

• More complete protein: The pork supplies all 9 essential amino acids, while the sauerkraut improves the protein quality of the full meal.

• Increased iron absorption: Sauerkraut is rich in vitamin C, which enhances your body’s absorption of the iron found in pork. This helps prevent anemia.

• Gut-friendly probiotics: Raw sauerkraut delivers 4 strains of probiotics to boost digestion when paired with pork protein.

• Anti-inflammatory benefits: Pastured pork contains antioxidants like vitamin E, which fight inflammation alongside sauerkraut’s antioxidants.

• Meal prep versatility: Pork and sauerkraut keeps well refrigerated for 4-5 days, making it perfect for keto meal prepping.

• Satisfying one-pot meal: With both protein and vegetables, this combo provides a nutritionally balanced keto meal from a single pot.

Tips for Making Keto Pork and Sauerkraut

For the best results with this tasty duo, keep these tips in mind:

• Choose leaner pork cuts like loin, chops, or tenderloin. Avoid high-fat options like shoulder or bacon.

• Get creative with seasonings like caraway seeds, fennel, oregano, garlic, or onion.

• Cook low and slow, either in a slow cooker or oven at 275°F – 300°F. This renders pork fork-tender.

• Skip starchy sides like potatoes or noodles that traditionally accompany pork and sauerkraut. These don’t fit a keto diet.

• Include a side salad to balance the meal nutritionally. A keto salad with greens, avocado, nuts, and olive oil dressing is perfect.

• Use raw, unpasteurized homemade sauerkraut for the most probiotics and control over ingredients.

Keto Pork and Sauerkraut Recipe

This easy 5-ingredient slow cooker pork and sauerkraut recipe is keto approved and requires only 5 minutes of prep time. The long cooking tenderizes the pork and infuses the sauerkraut with rich, meaty flavor. Leftovers can be quickly reheated for keto meal preps.

Ingredients:

• 1 lb pasture-raised pork loin or shoulder, cut into 1-inch pieces
• 32 oz raw sauerkraut, drained
• 1 tbsp olive oil
• 1⁄2 tsp each salt and pepper
• 1⁄2 tsp caraway seeds (optional)

Instructions:

1. Add pork, sauerkraut, olive oil, salt, and pepper to a slow cooker. Stir to combine.

2. If desired, add caraway seeds for extra flavor.

3. Cook on low heat for 7-8 hours, until pork is very tender.

4. Taste and adjust seasonings as needed before serving.

That’s all it takes to make this satisfying keto-approved pork and sauerkraut! Enjoy it on its own, or serve it over cauliflower rice or mashed turnips for a heartier meal.

The Verdict: Pork and Sauerkraut Are Keto All-Stars

With its low-carb ingredients and outstanding nutrition, the combination of pork and sauerkraut is a definite winner for the ketogenic diet. For best results, choose high quality pastured pork and raw sauerkraut whenever possible.

The bottom line? Don’t be afraid to enjoy this cozy flavor pairing on keto. Just focus on sourcing quality ingredients and seasoning it to perfection. Before you know it, keto pork and sauerkraut could become one of your go-to comfort food dishes!