Sauerkraut Guacamole: A Nutrient-Packed Twist for Gut Health and Hormone Balance

Your energy is lagging, and your stomach is growling for something fresh, flavorful, and wholesome. You’ve already sworn off the usual salty, processed snacks, but you want something that’s comforting but also supports your health. This is where the magic happens—your eyes land on a perfectly ripe avocado, and you remember the sauerkraut sitting in the fridge. 

Not just any guacamole recipe will do tonight—it's time for a zesty, probiotic twist that’s as good for your gut as it is for your hormones. Sauerkraut Guacamole is the perfect marriage of tangy fermented veggies and creamy avocado, providing a nutrient-dense snack that checks all the boxes: taste, texture, and health benefits. 

For those looking to shake things up, there are plenty of fun and creative ways to enjoy this Sauerkraut Guacamole recipe beyond the classic dip. Try making a crunchy, refreshing sandwich by spreading the guacamole between two thin slices of jicama—it adds a crisp texture that complements the creamy avocado beautifully. If you’re in the mood for nachos, cut the jicama into chip-like wedges and pile on the guacamole for a fresh take on a snack favorite. Make walnut taco boats like those found in our Fasting While Feasting program and top them with Sauerkraut Guacamole.

What’s Sauerkraut Guacamole Made Of?

This is not just a plain guacamole recipe! The creamy base comes from ripe avocados, providing healthy fats and that rich, smooth texture everyone loves in authentic guacamole. The addition of sauerkraut gives it a tangy twist and adds a unique fermented flavor that pairs perfectly with the creaminess of the avocado creating a delicious probiotic guacamole.

Fresh cilantro and lime juice bring brightness and a refreshing zest, while minced onion adds a sharp, savory note. A dash of cumin adds warmth to the mix, balancing the bold flavors. This combination creates a vibrant and versatile dip that can be enjoyed in a variety of ways.

How Do You Make Sauerkraut Guacamole?

Making this guacamole recipe is as fun as it is easy. Start by mashing the avocados in a medium bowl with a fork or potato masher, adding a generous squeeze of fresh lime juice and a pinch of sea salt. Then comes the star ingredient: sauerkraut. Grab your favorite jar. Mix it in, and watch the textures and flavors meld together. 

For an extra kick, you can throw in some diced tomatoes, onions, or a sprinkle of cumin and fresh cilantro into the mixture. It's ready to serve and will soon be your go to snack!

Serve this guac with thinly sliced jicama for a crunchy, fresh pairing that keeps the carbs low and the nutrients high. Or, get creative and use it as a spread between jicama slices for a crunchy “sandwich.”

Want even more variety? Bell pepper boats make a perfect vessel for scooping up this tangy, probiotic-rich guacamole, while cucumber slices or Romaine hearts provide a cool, hydrating crunch. You could even use nori sheets or collard greens to create a flavorful wrap that’s low-carb, nutrient-dense, and packed with flavor.

No matter how you serve it, this guacamole pairs perfectly with a variety of fresh, colorful vegetables, giving you endless possibilities for a nutritious and delicious meal.

Customizing This Recipe

The beauty of this guacamole recipe lies in its flexibility. You can keep it simple with just avocado, lemon juice, and sauerkraut or pile on other ingredients to suit your tastes. 

Don’t want lime? Use lemon juice!

Want more texture? Add tomatoes, crunchy onions, or fresh herbs like cilantro and chives. 

Prefer a bit more zest? Toss in some cumin, minced jalapeño, or hot peppers. 

Whatever you decide, the base of avocado and sauerkraut ensures that every bite is loaded with nutrients that your body will thank you for.

Serve it up with vegetables and healthier chips like these! Or spread it onto some delicious seed bread with hummus!

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, And Other Hormones?

Avocados

Avocados are an incredibly nutrient-dense food with high levels of heart-healthy monounsaturated fats. They help keep cholesterol in check and maintain steady blood sugar levels. They’re also packed with fiber which helps stabilize blood sugar and supports gut health—both essential for hormone balance.

Avocados are rich in essential vitamins like vitamin B6 and folate which are important in brain function, mood regulation, and reproductive health. Their vitamin K content helps with bone health and blood clotting, while vitamin E works as an antioxidant, reducing oxidative stress and supporting healthy skin. Plus, avocados are loaded with lutein and zeaxanthin—powerful antioxidants that protect your cells and eyes. 

The phytosterols in avocados help lower inflammation which is necessary for maintaining hormonal balance and reducing chronic pain. 

When it comes to the gut and mitochondria, avocados are a great choice. Their fiber content feeds beneficial bacteria which helps create a balanced and diverse microbiome needed for digestion, nutrient absorption, and even mood regulation. 

For your mitochondria, the magnesium, potassium, and B vitamins in avocados are necessary for energy production which helps to fuel your cells efficiently. Their rich antioxidant profile also protects your mitochondria from oxidative damage, so they can produce energy optimally—keeping you energized and vibrant throughout the day.

Sauerkraut

Sauerkraut is a fermented cabbage packed with health-boosting compounds that support everything from gut health to inflammation. Thanks to its bioactive compounds like indol-3-carbinol, sulforaphane, and allyl isothiocyanate, sauerkraut is full of powerful anti-inflammatory and antioxidant benefits. These compounds work by reducing the production of pro-inflammatory cytokines and inhibiting enzymes that fuel inflammation.

Sauerkraut is also rich in vitamins C and E, antioxidants that help protect the body from oxidative stress, support the immune system, and promote healthy skin. The fermentation process produces probiotics that nourish the gut microbiome, improve digestion, enhance nutrient absorption, and even influence mood and brain health. 

A healthy gut microbiome is essential for hormone regulation and overall health. As an added bonus, sauerkraut’s unique combination of nutrients also supports mitochondrial function by protecting against oxidative damage and helping to optimize cellular energy production. 

Adding cumin to this recipe can offer even more benefits. Cumin is packed with antioxidants and can help improve digestion, manage blood sugar levels, and even aid in weight loss. It also has anti-inflammatory properties, which makes it an excellent addition for those looking to support a healthy heart and maintain balanced hormones.

With all the incredible health benefits packed into this sauerkraut guacamole—supporting balanced blood sugar, hormone regulation, and gut health—it's more than just a nutritious option. It's also versatile and full of flavor, making it an easy, delicious way to nourish your body. 

If you’re looking for a satisfying snack, a creative addition to your meals, or a fun recipe to share with others, this guacamole is a must-try. Plus, with so many ways to customize it—from jicama nachos to bell pepper boats—it’s perfect for keeping your meals exciting and fresh.

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

If you loved this Sauerkraut Guacamole, you're in for a treat! You’ll find more gut-nourishing, hormone-balancing recipes in Tending Your Inner Garden: Creating Foods to Feed Your Microbiome with Dr. Ritamarie Loscalzo and Lynn DeBuhr Johnson, as a part of the Healing Kitchen Show in Dr. Ritamarie's Empowered Self-care Lab. Explore how to use food to support your body’s natural healing abilities with these delicious, nutrient-packed dishes designed to help you thrive.

Serves: 4, Side Dish, Prep 20 minutes, Cook 0 minutes, Supplies: knife and cutting board