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9 Ways To Add Fermented Foods To Breakfast, Lunch, & Dinner

The health benefits of fermented foods like kimchi and sauerkraut aren’t much of a secret anymore*.

The short story is, fermented veggies contain loads of good stuff, including probiotics, which play a part in maintaining gut health...which then has health implications beyond the gut.


Fried Rice with Kimchi Photo

Fried Rice with Kimchi | Photo by Carl Hanson

If you’re looking to slip fermented foods into meals, here are a few ways to get the job done.

Pro Tip: Because fermented foods contain living organisms, when you can, add them to recipes after cooking, like a garnish.

1. Add a little kraut or kimchi to breakfast burritos or scrambles.


Chorizo Breakfast Burritos

Photo by OkinawanPrincess


2. Slip a forkful into lunch wraps and sandwiches.


Asian Lettuce Wraps

Photo by Chef'd


3. Add some kimchi or sauerkraut to grilled cheese sandwiches.


Jalapeno Popper Grilled Cheese Sandwich

Photo by Molly


4. Make this tofu soup with fermented miso paste.


Pumpkin and Tofu Miso Soup

Photo by Linda T.


5. Add sauerkraut to coleslaws and potato salads.


Sauerkraut Salad

Photo by Caroline C


6. Stir a forkful of fermented veggies into sauces for salmon, tuna, or crab fish cakes. Easy and delicious.


Scrumptious Salmon Cakes

Photo by lutzflcat


7. Add a few forkfuls of kimchi to stir-fries and rice bowls.


Vegetarian Bibimbap

Photo by Chef'd


8. Top off green salads with fermented veggies.


Winter Green Salad

Photo by Angela Sackett


9. We didn't forget the dogs! Add kimchi or kraut to hot dogs and burgers.


Chicago-Style Hot Dog

Photo by NobodysGirl

Once you start adding fermented foods to recipes, you realize there’s kind of no limit.

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Carl Hanson

About Carl Hanson

Carl will eat that. Share with him @CarlNo9 on Twitter.