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Showing a piece of the fermented cauliflower in hand with a beautiful pink color

Fermented Cauliflower

Prep: 15 min
Cook: 0 min
Total: 7 days
Servings: 6

Homemade fermented cauliflower is a great treat for many meals to add a unique flavor and a wonderful color. Making fermented vegetables is easy to do, saves fresh food for a longer period of time, is a source of many good probiotics, and is great for overall gut health.

Author Mama Natural and Beyond
by Mama Natural and Beyond
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: 1 Jar (6 Servings)
Needed Kitchenware: 1 ½ gallon mason jar with lid, plastic wrap, mixing bowl
  • 6 cups water
  • 3 tbsp high quality, very fine sea or Himalayan salt
  • ⅔-1 head of cauliflower
  • 2 large chunks from a small onion
  • (Optional) ½ tsp beet syrup or 1 sliced beet
Recipe Directions


  • Place the water and salt into a mixing bowl and stir to fully dissolve the salt, set aside.
  • Prepare your cauliflower by cutting the florets off the stalk, set aside. Cut a small onion in half and set aside 2 large chunks from it.
  • (Optional) If you wish to color the cauliflower pink as shown in the photo, add in your beet syrup into the liquid mixture and stir. If you do not have beet syrup, you can place a slice of beet at the bottom of the jar.
  • Now fill the jar with the cauliflower, fill with most of the water 1 inch away from the top, and place the onions on top of the cauliflower to weigh down the cauliflower underneath the liquid.
  • Cover with plastic wrap and screw the lid on loosely over the plastic. Store this jar in a dark place in your kitchen on top of something that can catch any liquid that might overspill from the jar. Ferment in place for about a week. Remove the plastic wrap and secure the lid on top to store in the refridgerator for up to 1 month.

If you do not have a large enough mason jar, use multiple jars, but make sure you have enough onion and beet to accommodate the increase in jars.

Recipe video

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Recipe nutrition

Nutritional Information

Yield: 1 Jar
Servings: 6
Information per serving:
Energy: 35 kcal
Carbohydrate: 7 g
Protein: 2.7 g
Fiber: 2.8 g
Sugar: 2.7 g
Fat: 0.4 g
Monounsaturated Fat: 0 g
Polyunsatured Fat: 0 g
Omega-3: 0 g
Omega-6: 0 g
Saturated Fat: 0.2 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 62 mg 15% DV
Folate: 79.8 µg 20% DV
A: 0 IU 0% DV
B1: 0.1 mg 6% DV
B2: 0.1 mg 8% DV
B3: 0.7 mg 5% DV
B5: 0.9 mg 19% DV
B6: 0.3 mg 20% DV
B12: 0 mg 0% DV
C: 67.5 mg 90% DV
D: 0 IU 0% DV
E: 0.1 mg 1% DV
K: 21.7 µg 24% DV
Calcium: 34.8 mg 3% DV
Copper: 0.1 mg 6% DV
Iron: 0.6 mg 3% DV
Magnesium: 21.4 mg 7% DV
Manganese: 0.2 mg 12% DV
Phosphorus: 61.6 mg 9% DV
Potassium: 418.7 mg 9% DV
Selenium: 0.8 µg 2% DV
Sodium: 214.2 mg 14% DV
Zinc: 0.4 mg 5% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

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