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StovetopComplexity

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. 1Preheat the oven to 300°F. Gather and prep all ingredients.
  2. 2Season the pork butt thoroughly on all sides with salt, pepper, and garlic powder.
  3. 3Heat oil in a large Dutch oven over medium-high heat. Sear the pork on all sides until deeply golden, about 8-10 minutes total. Transfer pork to a plate.
  4. 4Reduce the heat to medium. Add the onion and apples to the pot and cook, stirring occasionally, until softened and lightly browned, 5-8 minutes.
  5. 5Stir in the garlic, brown sugar, Dijon mustard, caraway seeds, smoked paprika, remaining black pepper, and bay leaf. Cook until fragrant, about 1 minute.
  6. 6Add the sauerkraut and pour in the chicken broth, stirring well to combine and create an even sauerkraut bed.
  7. 7Nestle the pork butt on top of the sauerkraut mixture. Cover with the lid and transfer to the oven. Roast for 3-3½ hours, or until the pork is fork-tender.
  8. 8Remove the lid, increase oven temperature to 375°F, and continue roasting for 20-30 minutes, allowing the pork to brown and the liquid to reduce slightly.
  9. 9Remove from the oven and let rest for 10 minutes. Shred the pork directly in the Dutch oven using two forks, then fold it into the sauerkraut mixture and serve warm.

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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