Pumpkin Sauerkraut Muffins

This may seem like a strange combination but it works surprisingly well. If you are looking for a new way to use sauerkraut, this may be the recipe for you. The sauerkraut adds moisture to the muffin but does not overpower the flavour of the muffin. This makes a great snack loaded with nutrients to help sustain energy throughout the day.

Pumpkin Sauerkraut Muffins2 large eggs
1 cup kefir
1/2 cup water
1/2 cup butter or coconut oil*
3 cups canned pumpkin puree (pure)
1 3/4 cups sucanat or coconut sweetener or 1 1/2 cups organic sugar
4 cups sauerkraut, drained
3 teaspoons cinnamon
1/2 teaspoon vanilla
2 teaspoons baking powder
1 cup whole spelt**
1 1/2 kamut flour**
1/2 cup chopped pecans

Preheat the oven to 325 degrees. Grease 2 12-cavity muffin trays with coconut oil or butter and lightly flour or use parchment muffin cups. Place the sauerkraut in a food processor and process to fine crumb. Place the butter or coconut oil in a mixer bowl and mix together with the sucanat or sugar to break up the butter. Once smooth, add the egg vanilla, sauerkraut and pumpkin and mix. Scrape down the sides to make sure it is mixed well. Add the flours, spices and baking powder along with half the kefir and water. Mix again. Add the rest of the kefir and water along with the pecans. Mix well. Scoop the mixture into the muffin tin cavities, filling about 2/3 full. Bake for 25-30 minutes or until the muffin springs back to the touch. Remove from the muffin tins and let cool. Serve or place in an airtight container and store in the fridge or freezer if not using right away.

*Sunflower oil also works nicely in this recipe
**Instead of spelt and kamut, whole wheat or white whole wheat will also work. For a gluten free option, use 1 ¼ cups brown rice flour mixed with 1 ¼ cups bean flour such as whole bran, garbonzo bean or fava bean.

Note: If you want to ferment flour ahead of time, then mix the oil or butter (melted), flour, kefir and water together in a bowl. Cover with plastic wrap and let sit for at least 12 hours in a warm place (70 degrees F or higher).

4 Responses to “Pumpkin Sauerkraut Muffins”

  1. Kelly January 26, 2015 4:08 pm #

    Sounds like a great recipe, Lorene! Now why would I want to ferment the flour ahead of time?

    • lorene January 26, 2015 6:42 pm #

      Hi Kelly. The reason you might want to ferment the flour is to improve digestibility. People who have senstitivites often can do sourdough bread with no issues so it is following the same principles. A lot of people have no issue with spelt or kamut but if they do… this may help – not for a celiac or someone with a gluten allergy. It is the link of element that has been lost in the whole grain-gluten conversation. A sensitivity means lack of good bacteria so fermenting the grain can help. I do not do it because I do not time and I have issues with grains of any kind but for those do… It also helps the texture of the muffin, too.
      I would even be tempted to throw the sauerkraut and pumpkin in mixture and let that ferment to see what happens. This would make the nutrients in the pumpkin more bioavailable and the sauerkraut would speed up the fermentation process. However, as I said I have not tried this so not sure what would happen but I am really tempted to try it…

      • Kelly February 22, 2015 11:17 pm #

        Thanks Lorene. I’ve started to read about it.

  2. Pam January 27, 2015 7:17 pm #


    Do you still get the same benefits from the sauerkraut when it is cooked in the muffin?

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