Ground Beef and Sauerkraut Low-Carb Soup

Ground Beef and Sauerkraut Low-Carb Soup is also Keto, low-glycemic, South Beach Diet approved and gluten-free, and it’s delicious! Use the Recipes-by-Diet-Type Index to find more recipes like this one.
Click here to PIN this tasty low-carb soup with ground beef and sauerkraut.


Ground Beef and Sauerkraut Low-Carb Soup found on
If anyone just rolled their eyes a bit at the mention of sauerkraut in this Ground Beef and Sauerkraut Low-Carb Soup, please stay with me a bit before you dismiss this recipe. There are a few good reasons to give this soup a chance!


First, fermented foods are so healthy which is why they’re suddenly trendy, so the sauerkraut in the soup is a very good thing. Second, this soup is super low in carbs, easy to make, and freezes well.  Third (and most important for people who are skeptical about the sauerkraut!) simmering sauerkraut in soup makes it sweet and breaks it apart into the soup, so that when you’re eating the finished soup you might not even realize it contains sauerkraut. Add a squeeze of sour cream, and this soup is absolutely delicious!

A few years ago a faithful reader told me that she makes this soup every time she does Phase One and my friend Bonnie’s husband George adores it too. I’ve also made it quite a few times for my annual soup party, and people love it every year. And I make it myself every January, which is why I’ve updated the photos a couple of times!


(Ground Beef and Sauerkraut Low-Carb Soup was updated with better photos January 2010 and again in January 2016. This is still one of my favorite soups; enjoy!)



If you want to skip the photos below and watch a video instead, here is a video of how to make this recipe. See more recipe videos on My You Tube Channel.

Ground Beef and Sauerkraut Low-Carb Soup found on
Start by cooking the ground beef until it’s well-browned. Don’t rush this, because browning adds flavor. While the beef is browning, start simmering the stock, canned tomatoes, sauerkraut, sweetener of your choice, Worcestershire sauce, bay leaves, parsley, and sage. When the beef is well-browned, add it to the soup pot and let the soup continue to simmer.


Ground Beef and Sauerkraut Low-Carb Soup found on
Heat more olive oil in the same frying pan and saute the chopped onions, then add the minced garlic and saute a few minutes more. Add the onions and garlic to the soup and simmer on low about one hour, or until the sauerkraut has softened and broken down in the soup. After an hour taste the soup to see if it seems too strong and add some water if needed. (Simmer a little longer if you add water.)


Ground Beef and Sauerkraut Low-Carb Soup found on
Season to taste with a generous amount of fresh-ground black pepper (and a little salt if desired) and serve hot, with or without sour cream.

Ground Beef and Sauerkraut Soup
(Makes about 8 servings; I know I was inspired by a recipe I saw somewhere, but I can’t remember where I saw it!)

1 lb. very lean ground beef (less than 10% fat)
2-3 tsp. olive oil (depending on your pan)
2 cups homemade chicken stock or 1 can (14 oz. can) chicken broth
2 or 3 cans (14 oz. can) beef broth (depending on how thick you prefer the soup; start with 2 cans and add more if desired)
1 can (14.5 oz. can) diced tomatoes with juice
1 can (14 oz. can) sauerkraut with juice (or use bottled sauerkraut)
1 T granulated Stevia, brown sugar, or sweetener of your choice
1 T Worcestershire sauce (gluten-free if needed)
3-4 dried bay leaves
3 T minced parsley or 1-2 T dried parsley
1 tsp. dried rubbed sage
1 large onion, chopped small
1 T minced garlic (or less if you’re not that fond of garlic)
1-2 cups water (if needed)
salt and fresh ground black pepper to taste


In heavy frying pan, heat 1 tsp. olive oil, add ground beef and brown well, breaking into small pieces with turner. This will take as much as ten minutes but don’t rush the browning step.


While ground beef browns, combine chicken stock, beef stock, canned tomatoes, sauerkraut, sweetener of your choice, Worcestershire sauce, bay leaves, parsley and sage in large stock pot. Bring to a low simmer.


When beef is well browned, add to soup in pot. Deglaze pan with a bit of the soup liquid, scraping off any browned bits, and add to soup.


Wipe out frying pan and add other 1-2 tsp. olive oil. Saute onions 2-3 minutes, until starting to soften, then add garlic and saute 1-2 minutes more. Add to soup, reduce heat under soup pot and let soup simmer at low heat about one hour.After an hour, taste for seasoning and add water if soup seems too strong. Simmer 15 minutes more if adding water. Season to taste with fresh-ground black pepper (and a little salt if desired) before serving. Serve hot, with sour cream if desired.


Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:

This would be a perfect Phase One lunch or dinner for the South Beach Diet, and it would also be approved for other types of low-carb eating plans. (South Beach and low-carb diets would recommend using an approved sweetener, but even if you used brown sugar this is still a very low-carb soup.)

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Delicious Low-Carb Soups You Might Like:
Low-Carb Turkey, Mushroom, and Zucchini Noodle Soup ~ Kalyn’s Kitchen

Slow Cooker Chipotle Chicken Zucchini Fideo Soup ~ Skinnytaste

10 Deliciously Healthy Low-Carb Soups with Cauliflower ~ Featured on Kalyn’s Kitchen

Low-Carb Buffalo Chicken Soup ~ Doughmesstic

Low-Carb Double Mushroom Soup ~ Kalyn’s Kitchen

Crock-Pot Low-Carb Un-Stuffed Cabbage Roll Soup ~ Sugar-Free Mom

Find More Low-Carb Soups:
Here’s the Low-Carb Photo Index for Kalyn’s Kitchen.
Here’s the Low-Carb Photo Index for Slow Cooker from Scratch.

Ground Beef and Sauerkraut Low-Carb Soup found on


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85 comments on “Ground Beef and Sauerkraut Low-Carb Soup”

  1. happy new years, kalyn! this looks particularly yummy to me. for some reason i just can’t resist all things sauerkraut. I hope your first day back to work isn’t so bad! 🙂

  2. This one is definitely intriguing, and I bet my husband would like it.

    I have to ask though, does it smell very “sauerkrauty” when you’re cooking it? We love sauerkraut, but that odor as it cooks is usually pretty off-putting for us.

    Ah well, we may find out ourselves anyway, this may make a great dinner tonight.

  3. Kraut and ground beef? How can you go wrong?

  4. Amanda and Bill, I am with you on the sauerkraut! I really like it. (Note to self, check on that sauerkraut salad recipe I had at Thanksgiving!)

    Erika, the sauerkraut is less than 20% of the soup so I don’t think it would be very strong smelling. I made it a few weeks ago, but I don’t remember noticing much of a sauerkraut smell.

  5. Happy New Year, Kalyn! I’m so glad you’re doing this–I’ve been meaning to search your site for Phase One recipes for weeks now. Looking forward to seeing what kind of breakfast ideas you’re going to share.

  6. Happy New Year, Kalyn!

  7. Kalyn, this looks very yummy! I have decided to make more healthy food at home, and your site is my inspiration!

  8. Happy New Year Kalyn–and congratualtions on the weight loss! That soup looks fabulous. We love sauerkraut in our house.

  9. This looks wonderful Kalyn!

  10. We really enjoyed Sb when my hubby and I were doing it. Over the past few months life has occurred and then laziness and old BAD BAD BAD habit crept in and now we gotta start over. Gonna go shopping tomorrow to stock the kitchen with healthier SB items so we can hit P1 again.

    This recipe looks like one to try….my mouth is watering already and I look forward to trying it! Your blog rocks!!!

  11. Ohh Kalyn you are SOOO tempting me to try the South Beach Diet. I have serious weight to lose, and I gave up on diets as they just seem to get me 20 lbs lighter or so and plateau.

  12. Happy New Year, Kalyn! Thanks for all the phase one suggestions. I’m looking forward to reading them over the month.

  13. You can tell I am back at school eight hours a day when I don’t get time to reply to many comments. I hope no one takes it personally! I do read them all. Thanks everyone for letting me know that you are enjoying the phase one recipes.

  14. You lost two pound!? Wow! Cool!

    This soup looks like another winner.


  15. I just wanted to let ya know that we tried this last night and really enjoyed it! I added sauteed mushrooms as I wanted a few more veggies in it and thought it would be a nice addition, and it was. It reminds us of something we’d get on the economy here in Germany….its very good with a rich and almost complicated flavor and yet easy to make. Thanks so much for sharing the recipe!!

  16. Naudee, thanks so much for letting me know, and I love the idea of adding mushrooms. I think I’ll try your version next time.

  17. Kayln
    this recipe was DELICIOUS !!
    thank you so much for sharing it!
    Am new to the South Beach Diet,
    and if all the recipes are as
    yummy as this.. then Let’s
    get cooking !
    : )

  18. I almost skipped this recipe, this blog entirely, because I saw the South Beach theme, and I’m usually adverse to any diet recipes. Of course, this is utterly ridiculous because plenty of things I love are healthy anyway. I decided to push on and give it a shot and was hooked the second I saw this recipe. It was delicious and so is your blog.

  19. If I just had Splenda packets, how many would you use?

  20. Anonymous, I’m not actually sure how many Splenda packets would make a tablespoon, but I’d probably add 2 and then taste the soup. I think (but am not 100% sure) that the Splenda in the packets is more concentrated than the granular Splenda you use for baking. It should be just a slightly sweet-sour flavor.

  21. Eating this now! Yummy!!! I love this. I can't find the serving size though. Is it ok to have 2 bowls of it? Not sure I ate enough food today cuz I have a HUGE headache. Day 1 phase1.

  22. Crystal, you can have two bowls. For most things, portion sizes aren't restricted on South Beach.

  23. I love sauerkraut – and in soup, with beef? Brilliant. Thank you for sharing it again!

  24. This does sound delicious, I have only recently discovered I like sauerkraut and still have never cooked with it.

  25. oooh Kalyn,

    A superb festive soup this is!!

    MMMMMMMMMMM,…A Happy Belated New year to you & your family with lots of fun & health!!

  26. I'm loving all of the sauerkraut and cabbage recipes I'm seeing right now. Love it. Thanks for the recipe, sounds delicious.

  27. The Frugal Gourmet cookbook has a similar soup made with pork. I use leftover pork roast/chops or even ground pork. I usually don't add any sweetener. It is awesome soup. It could definitely be made in a crockpot. A perfect soup for winter.

  28. It DOES look delicious and wholesome and filling and absolutly on the spot for January!

  29. Karina, it's that sour taste thing again, love it!

    Katerina, I'm a big fan. For me it started years ago with Reuben sandwiches!

    Sophie, thanks and Happy New Year to you and your family as well!

    Lea Ann, I am crazy about cabbage, so nice that it's nutritious!

    Valerie Anne, I love the Frugal Gourmet, will have to look for it!

    Ronelle, thanks! It's definitely soup weather here.

  30. Oh, I love this blog! Can I use agave instead of Splenda?

  31. Minda, the South Beach books don't say anything about Agave that I've found, but since it contains fructose (the same type of sugar found in fruit) I usually consider it to be phase 2. However, in a soup like this, the tiny amount probably isn't a big deal.

  32. I find it doubly irritating when someone not only criticizes an ingredient I use, but then links to their own weight-loss product. Needless to say, I won't be publishing those sorts of comments!

    (And eat whatever you'd like and allow others to do the same, that's my motto. Everyone has a right to make their own food choices.)

  33. Oh sauerkraut makes me smile! I can't get enough of it! YUM! Defnitely want to make this recipe, too…wondered if you have any nutritional info that goes along with it? I could figure out the points (weight watchers) on my own, but if you have it handy in a book, I'd LOVE that!

  34. Gourmified, I chose South Beach so I wouldn't have to count calories or points, so you'll have to do that on your own.

  35. So many of your soups are delicious!

    Since it has been soup weather and I have been craving your Hoppin' John soup! That is one of my favorite Kalyn recipes

  36. I'm saving this one! 🙂

  37. Since I'm apparently stalking your blog, I made this today and wowza! Big hit with the whole family 🙂

  38. Minda, don't mind at all, I love blog stalkers! 🙂

    Glad to hear it was a hit!

  39. I made this tonight and LOVED it! I did rinse the sauerkraut before I put it in the soup as I was afraid it would be too strong. I would definitely make this again; my family loved it as well! My hubby made rice to accompany his soup so if your family isn't on south beach, this may be something to think about…

  40. Beth, so glad you liked it. Nice to hear how your husband adapted it for himself too.

  41. I recently found your site and love it! I'm constantly bookmarking recipes. I've added this one to my list! It looks like such a unique and interesting soup.

  42. Carrie, thanks and welcome! Glad you are enjoying the blog.

  43. What a hearty, delicious soup! I love your photo set-up – the dishes and tablecloth are so pretty.

  44. I am in love with that little red mug/bowl. Great photos.

  45. This was YUMMY! As soon as I saw it, I made it for dinner and it was filling, satisfying and delicious on a cold winter night! Will be making often. 🙂 Thanks, Kalyn! Kim

  46. Dara and Maria, thanks! I thought it was interesting to compare my first photo of it with this one.

    Kim, glad to hear you enjoyed it!

  47. I am making the soup right now, it sounded yummy. I added some caraway seed which is supposed to offset the strong taste of sauerkraut. We are on phase one and I am trying to make meals ahead of time. (So we will have it for lunch tomorrow). I love your blog! I believe the south beach diet principles should be followed by everyone, it is a healthy and safe diet. I think it is great that you are posting SB friendly recipes that are so yummy and healthy.

  48. Anonymous, when I originally lost my weight I made almost all my meals ahead and froze them. Having something you know is SB friendly ready to go really helps! Thanks for the kind words. I agree, everyone should eat this way.

  49. Just finished cooking this as we get inches upon inches of snow here. The house smells good, and I am cold and tired from all the shovelling, so this will be a welcome meal.

  50. Rachel, enjoy! Sounds like perfect timing for the soup.

  51. I made this tonight, too. It looked great, it smelled delicious, and best of all, it tasted like the cabbage rolls from my favorite Polish restaurant back home. I decided to make it on the spur of the moment, and had to make a few substitutions to avoid running to the store (ground turkey instead of beef, broth made from bouillon cubes, stevia instead of Splenda). But it still turned out terrific.

  52. Becki, so glad you liked it! (And I think knowing how to substitute what you have for what the recipe says is the sign of a good cook!)

  53. Delicious — flavorful and filling. I also used ground turkey, and the taste and texture was great. Thanks very much.

  54. Hi Kalyn
    This soup is currently simmering for our dinner tonight and the house smells lovely. I am a huge fan of "anything cabbage" so I like to try any new recipes I see with this wonderful gift from the gods. Not sure if you have seen this article that I am referencing, but thought you would love to know that you are doing everything right with your wonderful ingredients. Thanks again for a great recipe idea.

  55. This was really tasty! I've never had sauerkraut in anything and this soup was delicious. My 3 yo liked it. Kalyn, you never steer me wrong!

  56. Susan, I bet it's just as good with ground turkey. Glad you liked it.

    Carole, thanks for sharing the article, very interesting. I love anything with cabbage, so that's a no-brainer for me. Some of the others I never eat though.

    Eileen, so happy to hear it was a hit with you and the 3 year old both!

  57. Kalyn,
    I made this soup last night. My husband stood over the stove asking when it was his time to taste. The house smelled amazing! It was soooo good!!! I think its even better today as lunch. Just finished my last spoonful! Your recipes helped me look amazing for my wedding and continue to help me stay healthy and thinner 🙂


  58. Anonymous, you are so welcome, glad it was such a big hit. (And love hearing how you lost weight for your wedding, way to go!)

  59. I'm sorry to say this wasn't a favorite of mine. And I'm a big fan of homemade soups and of sauerkraut. Not sure what it was about this soup, but I just dumped it in the sink. Keep 'em coming, though, I've loved every other recipe of yours that I've tried Kalyn!

  60. Linda, as you can see, there are a lot of people who did like the soup. Maybe sauerkraut just isn't your thing. Sorry it didn't work for you.

  61. Kalyn, I loved this soup. The tang of the sauerkraut was very palate pleasing, and the overall flavor was just terrific. I just posted a variation of your soup on my blog, including a link back to your blog for credit. Thank you for posting such amazing recipes. YUM!

  62. We made this recipe for supper last night and wow! – it will definitely be going into our Favorites file! Thanks for sharing, Kalyn!

  63. Glad to hear people are liking the soup. I heard from someone who added rice too, for a phase two version.

  64. I cannot get over how good this sounds. I wish my husband liked kraut!

  65. I made this in the crock pot! I changed a few things. I used ground turkey, and all beef broth, and doubled the sauerkraut. I browned the turkey, and didn't bother cooking the onions first. I put all ingredients in the crockpot except the sauerkraut and let it cook on low for about 8 hours, then threw in the sauerkraut and let it cook for about an hour. It was super yummy! My boyfriend loved it too! I can't wait for leftovers tomorrow! Thanks for the great recipe!

  66. Monica, glad you liked it, and your version sounds yummy!

  67. I'm making this one for dinner tonight. My bf and I have nearly finished week 1 of Phase 1 and I was really desperate for some beef mince! It's simmering away at the moment (my bf is not impressed that he has to wait about an hour before he can eat it haha!) and smells delightful. Thankyou for all your SBD information and recipes, you've definitely made it easier at mealtimes!

  68. Katie, so glad you guys have been enjoying the recipes!

  69. Kayln, been a huge fan for years! Just made this soup with zero changes and it is amazing. I used 1 and 1/2 packets of Splenda since each packet is equal to 2 tsp (according to their website.) Thanks, Sharon

  70. Just made this to use up some pickled cauliflower that was too strong for me to want to eat it straight. It may not be exactly the same recipe, but it tastes really good!

  71. Beth, great idea! I bet I would like that.

  72. I had a pound of leftover ground beef and half of a large can of sauerkraut left over from other recipes. So I did a search and found your recipe. Perfect! Thank you; I enjoyed it tremendously.

  73. Just wondering…Has anyone tried this recipe using vegetarian soy crumbles in place of the beef or turkey? I don't eat meat, but this sounds like a great soup – I love sauerkraut.

  74. This is a new one for me, it looks really good.

  75. This soup was so easy to make and it is so delicious and wonderful for the month of January in the Upper Peninsula of Michigan. I was so happy to find this recipe since we can our own sauerkraut and I have many pints of sauerkraut in my cellar. I now have one more recipe for it. Thanks Kalyn!

  76. This soup is really delicious. My boyfriend loved it too and was happy to hear it was a SB friendly recipe. I am making it tonight for the second time. I used Muir Glen fire roasted tomatoes. I think the little bit of smokiness balanced well with the kraut. Thank you for this recipe! And it was so easy to make!

  77. This soup was fabulous! I had purchased sauerkraut specifically for this recipe and bought a larger 28 oz can so I decided to put the entire can in the soup. I also had in the pantry a 28 oz can of Italian spiced diced tomatoes and also put the entire can in the soup. I was in a rush and didn't saute the onions and garlic, just put it directly in. This turned out fabulous! I had enough to freeze for a quick weeknight dinner.

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