10 Minute Sausage & Sauerkraut

I almost didn’t even post this 10 Minute Sausage & Sauerkraut because it’s so ridiculously fast and easy, and requires such few ingredients, that it can hardly even be considered a recipe!

However, I posted pictures of this meal a few times during our March on Motivated Challenge and had several requests for the recipe, so I thought I’d share how I put it together and prove just how easily you can stay on plan – even if you’re the Ultimate Drive Thru Sue! 

At the bare minimum, you just need 2 ingredients for this recipe: sausage and sauerkraut! I usually whip it up with 4-5 ingredients by adding a bit of butter, ground pepper, and nutritional yeast to the other two. Caraways seeds are a nice addition too, if you have them on hand. 

Essentially, all you do is slice the sausages into coins, fry them up over medium heat until they get a bit crispy on the sliced edges, dump in a pile of sauerkraut, turn up the heat, and stir-fry the two ingredients together until the liquid is evaporated and you’re left with sausage flavor-infused sauerkraut! 

A lot of people wonder about what type of sausage they should use on plan, because most contain sugar. A little sugar is necessary for curing for most sausages, and are on-plan if they have less than 2 grams of net carbs per serving.

Breakfast and Honey Garlic Style sausages usually have too much added sugar, so I try to stay away from those. Smoked or precooked Kielbasa, Italian, Farmer’s, and BBQ-style sausages tend to have a low sugar content, and having them precooked makes this 10 Minute Sausage & Sauerkraut main dish super speedy. 

I use lacto-fermented sauerkraut in this dish. Since I add it at the end of the cooking time, it still has many of its probiotics. The cheapest and easiest place to find lacto-ferment sauerkraut (if you don’t make it yourself) is at your local Polish or other Eastern European grocery shop. One 8-serving jar costs me a mere $2.00! You’re looking for sauerkraut that’s made with just cabbage, salt, and/or water. Sauerkraut in a vinegar brine kills the probiotics. 

I also buy my sausage and lacto-fermented dill pickles at our local Polish Butcher Shop!

I love serving this dish with dill pickles and sour cream on the side for a true, Eastern European flair. We would eat this at the International Village Festival where one of our daughters did Ukrainian dancing (they served it with perogies, of course!).

Yield: 4-5 servings

10 Minute Sausage & Sauerkraut Skillet | THM: S, GF, DF option

10 Minute Sausage & Sauerkraut Skillet | THM: S, GF, DF option
Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes


  • 2 tbsp butter (or olive oil if DF)
  • 4 precooked or smoked BBQ-style sausages (or Kielbasa), sliced into coins
  • 2 cups sauerkraut


  • black pepper
  • nutritional yeast
  • dill pickles
  • sour cream


  1. Melt butter (or heat olive oil) in large frying pan or skillet. Slice sausages into coins, and fry in butter over medium heat until they get a bit crispy on the sliced edges. Dump in sauerkraut. Turn up the heat, and stir-fry the two ingredients together until the liquid is evaporated.
  2. Optional: Season with black pepper and nutritional yeast if desired. Serve with dill pickles and sour cream.

Pickle Juice Ranch Dressing | THM: FP

There’s Ranch Dressing, and then there’s pickle juice Ranch Dressing! This wonder ingredient does so much more than provide amazing flavor to North America’s favorite salad dressing:

  • it takes the yogurtiness out of the high-protein, low-fat dressing
  • it thins out an otherwise thick dressing and makes this recipe a Fuel Pull
  • it increases the amount of probiotics in the dressing if you use the juice from lacto fremented pickles like Bubbies
  • it makes use of the pickle juice left over in a jar that not everybody loves drinking straight up

Since there are only 1.7 grams of fat in two tablespoons of this Pickle Juice Ranch Dressing, you can have a 1/4 cup of dressing on a salad and still be under your 5 grams of fat limit for E and FP meals!

There’s no reason for your low-fat salads and sandwiches to be low in moisture and flavor…Pickle Juice Ranch Dressing easily fixes that problem.

Making this Pickle Juice Ranch Dressing could not be any easier. It’s just a matter of dumping a few everyday ingredients into the blender and blending until it’s smooth. Boom. Done. 

All you need to whip it up:

Pickle Juice Ranch Dressing keeps well in the fridge for a long time in a sealed jar or airtight container. Just give it a good shake or stir before using.

My favorite way to use it? In this Chicken Bacon Ranch Salad

Yield: 12 servings | 1.5 cups of dressing

Pickle Juice Ranch Dressing | THM: FP

Pickle Juice Ranch Dressing | THM: FP

Pickle juice makes this Ranch dressing extra special! It keeps the dressing low in fat, adds loads of flavor, and increases the number of probiotics! 1.7 grams of fat in 2 tablespoons of dressing allows you to amply coat your salad with flavor in both E and FP settings! Feel free to use 1/4 cup of dressing in both E and FP settings if you have no other source of fat in your meal.

Prep Time 5 minutes
Total Time 5 minutes


  • 3/4 cup 0% Greek yogurt
  • 1/4 cup mayo
  • 1/3 cup dill pickle juice (use Lacto fermented pickles for probiotic benefits!)
  • 1 tbsp dried parsley
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice
  • 1/2 tsp mineral salt
  • 1/4 tsp ground black pepper


  1. Add all ingredients to the blender and blend until smooth, stopping to scrape sides of the blender if necessary.
  2. Dressing keeps well in the fridge for several days in an airtight container. Shake before use.

Nutrition Information:

Serving Size:

Serving Size: 2 tbsp

Amount Per Serving: Total Fat: 1.7g