19 Easy Ways to Add Fermented Foods to Your Meals (Dessert Included!)

Wondering how to eat more fermented foods without sacrificing much time? You’re in the right place!

We love our fermented foods as their are so many benefits to eating them regularly.

Over the years we have come up with all types of creative ways to add more probiotic-rich foods to our meals without having to go way out of our way.

Here are 19 easy ways to sneak these fermented foods into every meal of the day, including dessert!

Let’s do it!

Quick Tip: Pair with Prebiotics for Maximum Benefits!

Want to amplify the benefits of these probiotic-rich fermented foods even more?

Pair it with prebiotic foods!

Prebiotics are specific types of fiber that feed the good bacteria in your gut – think of them as fertilizer for your those gut microbes!

Common sources of the best prebiotic foods include onions, garlic, bananas, asparagus, apples, and whole grains.

We include multiple ways in this list to pair these two together!

How to Eat More Fermented Foods

Breakfast

With breakfast being the most important meal of the day, it’s especially important to start off the right way by feeding those good gut bacteria.

1. Greek Yogurt Smoothie

Tossing Greek yogurt in a smoothie is a probiotic hack I’ve been using for a long time.

It’s packed with protein and gives you a good serving of probiotics!

My favorite smoothie consists of:

• Protein powder
• Greek Yogurt
• Blueberries
• Cinnamon
• Half a banana
• Almond milk

Whether you use this to start your day or to recover after a workout, it’s not only got the probiotics in your Greek yogurt, but prebiotics in your blueberries and bananas as well!

This makes for a gut-powerhouse smoothie!

2. Kefir in a Morning Smoothie

Kefir is another fermented food that pairs perfectly into a smoothie!

Just replace the greek yogurt and almond milk with kefir and you’ve got a perfect combo.

3. Stir kimchi into your scrambled eggs

I always like to keep a jar of kimchi and sauerkraut in my fridge and just add them to complement various meals.

Either of these pair with eggs great!

4. Top Avocado Toast with Saurkraut

Topping your toast with prebiotic-rich avocado along with some sauerkraut is a great combination.

Now this is a personal preference as the combo could turn some people off but I love it!

*A quick tip on my absolute favorite and the healthiest bread out there:

Ezekiel Bread!

This bread is much healthier than most conventional breads as it’s made from sprouted whole grains and legumes, contains no added sugars or preservatives, and has a higher fiber and protein content.

You’ll actually find it in the frozen food section rather than the bread aisle!

5. Replace Morning Tea or Coffee with Kombucha

Want your morning caffeine fix AND a great serving of probiotics?

Meet Kombucha. This fermented tea is a rich source of probiotics and even offers a bit of a caffeine kick.

Now while Kombucha has much less caffeine than coffee (15mg vs 95mg/ 8oz serving), It is still a great addition for those looking to maybe cut back on caffeine intake a little.

It also works as a great afternoon pick me up as well!

Lunch

6. Add Fermented Pickles to Your Sandwich

Skip those pickles made with artificial colorings and flavors and choose pickles like the one above that are naturally fermented the right way.

Simply add these to a sandwich or any other pickle-paired food to your liking!

7. Mix Saurkraut Into Tuna or Chicken Salad

This one adds a slight tang (in a good way!) to your tuna or chicken salad, giving you a little probiotic kick to your midday tuna sandwich

8. Add Kimchi or Saurkraut as a Side Dish

Whatever dish you might make, just throw some kimchi or sauerkraut on the side!

Easy peasy.

9. Add Fermented Beets, Sauerkraut, or Kimchi to Your Salad

Out of these 3, I like fermented beets to pair best with a good salad.

My favorite brand to buy is the Cleveland brand below which has cabbage, beets, and carrots.

Good stuff!

10. Tempeh Wrap

Now I will admit tempeh is an acquired taste (my wife won’t eat it).

But I for one have come to love it, you just have to know how to cook it!

I recommend using a flavorful marinade with soy sauce or tamari for saltiness, apple cider vinegar or lemon juice for tanginess, maple syrup or honey for sweetness, and a touch of garlic, ginger, or chili for an extra flavor boost.

Steaming it will reduce bitterness and/or you can cook it on the stove to give it a nice crisp

Dinner

11. Pair pickled Ginger With Asian Dishes

Having a sushi night?

Add some pickled ginger to pair with it and you won’t regret it!

This also goes for rice bowls, stir-fries, noodle dishes, or even grilled meats!

12. Use Miso Paste in Soups or Broths

Now I love me a good miso soup.

But using miso paste to just add to just about any other soup is a great probiotic food hack!

13. Top Bugers With Saurkraut

If you’re like me and like to top your burger sky-high with different ingredients, go ahead and add in some sauerkraut.

You (and your gut) won’t regret it!

14. Add Fermented Veggies As a Side Dish

You can ferment almost any veggie! While some of these might be more common at a farmers market, add any of the following as a side dish with any meal of your choosing:

• Sauerkraut (fermented cabbage)
• Kimchi (spicy fermented cabbage with vegetables and spices)
• Pickles (naturally fermented cucumbers, not vinegar-pickled)
• Fermented Carrots
• Fermented Beets
• Fermented Garlic
• Fermented Radishes
• Fermented Cauliflower
• Fermented Green Beans
• Fermented Jalapeños
• Fermented Red or Green Bell Peppers
• Fermented Onions

15. Use Miso or Greek Yogurt in a Sauce, Dressing, or Dip

If you’re a make-your-own-dressing person like us, then you’re one ingredient away from adding some probiotic richness to your next dressing or dip.

Depending on the type of dressing you’re making, add in some miso or Greek yogurt!

Bonus Section: Desserts!

1. Greek Yogurt Parfait

My favorite parfait to make consists of:

• Greek yogurt
• Maple syrup/Honey
• Berries
• Granola
• Chopped nuts/seeds

Just yum.

2. Yogurt and Berry Popsicles

Blend Greek yogurt or kefir with fresh berries and a bit of honey, then freeze in popsicle molds.

The healthiest popsicle you’ll ever have

3. Probiotic Chocolate Avocado Mousse

Blend avocado, Greek yogurt, cocoa powder, and a bit of honey for a creamy, probiotic mousse that’s healthy and decadent.

Sooo good.

4. Sourdough Crepes with Yogurt Filling

If you happen to be a sourdough baker (another great fermented food)

Make some crepes by filling the sourdough with a sweetened greek yogurt or kefir with some fresh fruit.

And there you have it! Simple ways to boost your probiotic intake throughout the day.

Comment below with your favorite ways to get your probiotics in for the day.

Till next time!