PF
Plate of roast pork ribs, sauerkraut, and potatoes served in a cozy setting.
Stovetop~45 minComplexity

Pork and Sauerkraut

Each serving of Pork and Sauerkraut delivers 39g protein and 441 calories—a solid mid-range dinner for anyone tracking 1g protein per pound of bodyweight. Batch-preps 8 servings in quick stovetop time, making it a reliable rotation option through your meal prep week. Built for strength athletes who need consistent protein without meal prep fatigue.

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Ingredients

8 servings
  • Pork Loin(1361g)
  • 1 Tbsp salt ($0.10)
  • ½ Tbsp Black Pepper (Freshly Cracked, $0.22)
  • ½ Tbsp garlic powder ($0.05)
  • Vegetable oil(15g)
  • Yellow Onion(480g)
  • Apple, Granny Smith(480g)
  • Apple, Granny Smith(480g)
  • Garlic(15g)
  • Brown sugar(30g)
  • Mustard, Dijon(15g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Caraway Seeds, Whole(5g)
  • Paprika, Smoked(5g)
  • ½ Tsp Black Pepper (Freshly Cracked, $0.08)
  • Bay Leaves, Dried
  • Sauerkraut, Canned, Drained(907g)
  • Low Sodium Chicken Broth(240g)

Instructions

  1. 1Pat the pork loin dry with paper towels and season thoroughly on all sides with salt, pepper, and garlic powder.
  2. 2Heat the vegetable oil in a large Dutch oven over medium-high heat for 1–2 minutes until shimmering. Sear the pork on all sides until deeply golden brown, about 8–10 minutes total. Transfer to a plate.
  3. 3Reduce heat to medium. Add the diced onion and chopped apples to the pot and cook, stirring occasionally, until softened and lightly browned, 5–8 minutes.
  4. 4Stir in the minced garlic, brown sugar, Dijon mustard, caraway seeds, smoked paprika, and bay leaves. Cook over medium heat until fragrant, about 1 minute.
  5. 5Add the sauerkraut and pour in the chicken broth, stirring to combine. Nestle the seared pork loin on top, then cover the pot with a lid. Reduce heat to low and simmer for 2½–3 hours, until the pork is fork-tender and internal temperature reaches 145°F.
  6. 6Remove the lid and increase heat to medium-high. Simmer uncovered for 15–20 minutes until the liquid reduces slightly and the pork surface browns.
  7. 7Remove from heat and let rest for 10 minutes. Shred the pork directly in the pot using two forks, then fold it into the sauerkraut mixture.
  8. 8Divide the pork and sauerkraut evenly into 8 airtight containers while hot. Refrigerate for up to 4 days, or freeze for up to 3 months.

Nutrition — Per Serving

441

calories

39g

protein

19g

fat

Carbohydrates
32g
Saturated fat
6.0g
Sodium
885 mg
Dietary fiber
8.2g

8 servings per batch · ~504g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Pork and Sauerkraut have per serving?

Each serving delivers 39g of protein and 441 calories with 19g fat and 32g carbs. This is a high-protein option that efficiently moves you toward daily protein targets.

How long does Pork and Sauerkraut take to prep?

This is a quick prep recipe that batch-makes 8 servings in one stovetop session. You're spreading the cooking time across eight meals for strong prep efficiency.

Is Pork and Sauerkraut good for muscle gain?

At 39g protein and 441 calories per serving, this recipe fits muscle gain phases where consistent high protein intake supports hypertrophy. The 32g carbs per serving provides carbohydrates for energy without excessive calories.

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