Active time: ~30 minutes | Total time: ~1 hour 30 minutes | Serves: 6 | Difficulty: Easy
Quick Overview
- Simmer skinless chicken thighs into a broth with onion, bay leaves and peppercorns
- Scald the millet and start the potatoes in the strained broth
- Fry the onion, carrot and garlic in one spoonful of oil, then stew the sauerkraut and fresh cabbage with them
- Simmer everything together until the millet is soft
- Taste before adding any salt, and serve with yogurt instead of sour cream
What This Version Changes — and What It Keeps
This is the recipe from our traditional kapusniak article, compiled from published recipes,1,2,3 with a short list of documented changes. The millet, the potatoes, the fried onion and carrot, the sauerkraut stewed before it goes into the pot and the 20–30 minutes of standing all stay as they are, and so do the six servings.
What changes is the meat, the salt and the fat around them. Pork ribs give way to chicken thighs with the skin taken off. Part of the sauerkraut is replaced with fresh cabbage, no salt goes in until the soup has been tasted, the oil is halved, and plain yogurt takes the place of sour cream at the table. Per serving, before toppings, this version comes out about 110 kcal lighter than the traditional one, with about two thirds less fat and roughly half the sodium, while the protein stays about the same.
Why These Swaps Work
Chicken thighs, skin off, instead of pork ribs. Kapusniak is usually cooked fairly rich, with pork and salo, but it can just as well be made on a chicken broth, as one published Ukrainian recipe points out.4 Chicken already appears in published versions of the soup: a Poltava-style kapusniak is built on four chicken thighs simmered for about 30 minutes.5 The NHS lists fatty cuts of meat among foods high in saturated fat and advises taking the skin off poultry and trimming visible fat before cooking.6 The skin carries most of the fat: raw thigh meat has about 4g of fat per 100g, the same thigh with its skin about 17g, and pork back ribs about 16g.7 For an even leaner soup, skinless chicken breast can be used instead, at about 2.6g of fat per 100g raw.7
Some fresh cabbage in place of sauerkraut. Sauerkraut brings most of the salt in kapusniak: about 660mg of sodium per 100g, against 18mg in fresh cabbage.8 Mixing the two is an ordinary way to make the soup,1,4 and the Poltava recipe uses them in equal parts.5 This version keeps 300g of sauerkraut and adds 200g of fresh cabbage, a Heritage Healthy Kitchen estimate. The soup comes out a little milder; the reserved brine can bring back the sourness at the end, a spoonful at a time.
Salt only after tasting. The NHS advises adults to keep to no more than 6g of salt a day, counting the salt already in food, to taste before adding any, and to lean on herbs, black pepper and garlic instead.9 The Poltava recipe already salts the soup with the saltiness of the sauerkraut in mind.5 Here no salt goes in during cooking. Pepper, garlic, dill and parsley carry the seasoning, and salt is added only if the finished soup needs it.
Half the oil. The traditional recipe fries the onion and carrot in 2 tablespoons of sunflower oil. The NHS suggests measuring oil with a spoon rather than pouring it,6 and this version uses 1 tablespoon, a Heritage Healthy Kitchen estimate.
Yogurt instead of sour cream. The NHS lists sour cream among foods high in saturated fat and suggests lower-fat dairy.6 Cleveland Clinic suggests swapping in Greek yogurt for some of the sour cream in soups, and notes that Greek yogurt has about twice the protein of regular yogurt.10 Two tablespoons of sour cream add about 60 kcal and 6g of fat to a bowl; the same amount of plain low-fat Greek yogurt adds about 22 kcal and under 1g of fat.
Sauerkraut is still the main ingredient. Raw, naturally fermented sauerkraut carries live cultures,11 but cooking temperatures may kill them,12 so in a simmered soup it brings flavor, fiber and vitamins rather than probiotics.
Healthy Kapusniak Recipe
This recipe was compiled by Heritage Healthy Kitchen from published recipes and the sources for the swaps, all listed at the end of this article. Figures that are Heritage Healthy Kitchen’s own estimates rather than taken from a published source are marked as such.
The base is the traditional recipe on this site, compiled from published recipes:1,2,3 the same millet, potatoes, vegetables and method. The chicken thighs and their simmering time follow a published recipe on chicken,5 and the safe temperature for poultry comes from the USDA.13 The weight of the thighs, the share of fresh cabbage, the amount of oil, the cooking times for the potatoes and the finished soup, and the storage times are Heritage Healthy Kitchen estimates.
Ingredients (serves 6)
For the broth
- 700g (about 1½ lb) bone-in chicken thighs, 4–5, skin removed, or skinless chicken breast for an even leaner soup
- 2.5 liters (about 10½ cups) water
- 1 onion, halved
- 2 bay leaves
- 8–10 black peppercorns
For the soup
- 100g (½ cup) millet
- 450g (1 lb) potatoes, 4–5 medium, peeled and diced
- 1 tablespoon sunflower oil
- 1 onion, finely chopped
- 1 large carrot, coarsely grated
- 2 garlic cloves, finely chopped
- 300g (about 2 cups, drained) sauerkraut, brine reserved
- 200g (about 2½ cups) fresh white cabbage, finely shredded
- Black pepper; salt only after tasting
To serve
- Chopped dill and parsley
- Plain low-fat Greek yogurt and rye bread (optional)
Method
- Make the broth. Put the skinned chicken thighs, water, halved onion, bay leaves and peppercorns in a large pot. Bring to a boil, skim off the foam and simmer gently for about 30 minutes,5 until the meat is cooked through to 74°C (165°F) next to the bone.13
- Take out the meat. Lift out the thighs, let them cool a little, pull the meat off the bones and cut it into pieces.5 Strain the broth and discard the onion, bay leaves and peppercorns. Skim off any fat from the surface.
- Scald the millet. Pour boiling water over the millet, leave it for 5–7 minutes and drain.2
- Start the potatoes. Bring the broth back to a simmer, add the potatoes and the millet and cook for about 10 minutes.
- Stew the cabbage. Meanwhile fry the onion in the oil over medium-low heat until soft, then add the carrot and garlic and fry until golden.3 Add the sauerkraut and fresh cabbage, cover and stew for about 10 minutes.2
- Simmer together. Stir the cabbage and vegetables into the pot and simmer on low heat for about 15 minutes, until the millet and potatoes are soft.3 Return the chicken to the pot.
- Season. Taste first. Add a little of the reserved brine if you want the soup sourer,4 season with pepper, and add salt only if it still needs it.9
- Rest and serve. Take the pot off the heat, cover and leave it for 20–30 minutes.3 Serve with dill and parsley, and with a spoonful of plain yogurt and rye bread if you like.3,10
Kitchen Tips
Take the skin off before the thighs go into the pot, as the NHS advises,6 rather than after: by then much of its fat is already in the broth (an estimate).
Taste the sauerkraut before you start. If it is very sharp, rinse it, as the Cherkasy recipe advises,1 or use a little more fresh cabbage; more sauerkraut gives a sourer soup.1,4
Millet can taste slightly bitter. Scalding it with boiling water before it goes into the pot takes the bitterness away.2
Chilling the soup overnight makes any remaining fat set on top, where it can be lifted off with a spoon (an estimate).
Nutritional Information
Per serving, one sixth of the recipe, before toppings.
| Per serving | Traditional | This version |
|---|---|---|
| Calories | approximately 343–419 kcal | approximately 244–298 kcal |
| Protein | 18–22g | 18–22g |
| Total fat | 17–21g | 6–7g |
| Saturated fat | about 5g | about 1g |
| Carbohydrates | 30–37g | 31–38g |
| Fiber | 6–7g | 6–7g |
| Sodium | 750–920mg | 385–470mg |
The traditional column includes ½ teaspoon of salt; this version includes none, so any salt added at the table comes on top. Two tablespoons of plain low-fat Greek yogurt add about 22 kcal; two tablespoons of sour cream add about 60 kcal and 6g of fat.
Nutritional values are estimates based on standard ingredient databases (USDA FoodData Central). They vary with the size of the thighs, the sauerkraut and how much salt goes in.
Storage and Reheating
Kapusniak keeps in the refrigerator for 3–4 days and in the freezer for 3–4 months.13 The potatoes can turn slightly grainy after thawing. Reheat it on the stove until it is hot all the way through, 74°C (165°F),13 and add a splash of water if the millet has thickened it.
Healthy Kapusniak with Chicken
Ingredients
For the broth
- 700g (about 1½ lb) bone-in chicken thighs, 4–5, skin removed, or skinless chicken breast for an even leaner soup
- 2.5 liters (about 10½ cups) water
- 1 onion, halved
- 2 bay leaves
- 8–10 black peppercorns
For the soup
- 100g (½ cup) millet
- 450g (1 lb) potatoes, 4–5 medium, peeled and diced
- 1 tablespoon sunflower oil
- 1 onion, finely chopped
- 1 large carrot, coarsely grated
- 2 garlic cloves, finely chopped
- 300g (about 2 cups, drained) sauerkraut, brine reserved
- 200g (about 2½ cups) fresh white cabbage, finely shredded
- Black pepper; salt only after tasting
To serve
- Chopped dill and parsley
- Plain low-fat Greek yogurt and rye bread (optional)
Instructions
- Broth: Simmer the skinned thighs in the water with the halved onion, bay leaves and peppercorns about 30 min, skimming the foam, until cooked to 74°C (165°F). Take the meat off the bones; strain and skim the broth.
- Millet: Pour boiling water over the millet, leave 5–7 min and drain.
- Potatoes: Simmer the potatoes and millet in the broth about 10 min.
- Cabbage: Fry the onion in the oil, add the carrot and garlic, then the sauerkraut and fresh cabbage; cover and stew about 10 min.
- Simmer: Stir into the pot and simmer on low heat about 15 min, until the millet is soft. Return the chicken. Taste, add brine and pepper, and salt only if needed.
- Rest: Cover and leave 20–30 min. Serve with dill and parsley, and plain yogurt and rye bread if you like.
Frequently Asked Questions
Is it still kapusniak without pork?
Yes. Kapusniak is usually made with pork and salo, but it can be cooked on a chicken broth,4 and a published Poltava-style recipe uses chicken thighs.5 The sauerkraut, millet and potatoes stay the same.
Can I use chicken breast instead of thighs?
Yes. Breast meat is leaner still, about 2.6g of fat per 100g raw against 4.1g in thigh meat,7 though the broth will probably taste lighter (an estimate). Either way, take the skin off before cooking and cook the meat to 74°C (165°F).6,13
Why not leave out the sauerkraut to cut the salt?
Because the sauerkraut is the dish. Swapping part of it for fresh cabbage is an ordinary way to make kapusniak,1,4 and with no salt added in cooking, the sodium per serving comes out roughly half that of the traditional recipe.
Can I keep the sour cream?
Yes, in a smaller spoonful. Two tablespoons of sour cream add about 60 kcal and 6g of fat, against about 22 kcal for the same amount of plain low-fat Greek yogurt; the NHS lists sour cream among foods high in saturated fat.6
Is there a meatless version?
Yes. Our traditional kapusniak article includes a lenten kapusniak on dried mushrooms and oil, the way the soup was made on fast days.
How long does it keep?
3–4 days in the refrigerator and 3–4 months in the freezer. Reheat it until hot all the way through.13
Looking for the Traditional Version?
The kapusniak this version is built on, cooked on pork ribs, along with the history of the soup and its lenten version, is in our Traditional Kapusniak article.
Further Reading & Sources
The recipe is a compilation based on the published recipes listed here; these links are provided for readers who want to explore further. Sources 1–3 are the published recipes behind the traditional base; the others support the swaps, the chicken broth and the notes on food safety and storage.
- Yevhen Klopotenko. (15 October 2025). Avtentychnyi retsept z Cherkashchyny. Kapusniak zi svynyachymy rebramy [An authentic recipe from the Cherkasy region: kapusniak with pork ribs]. klopotenko.com. Published recipe for the base (6 servings, 100g millet rinsed in hot water, sauerkraut with some fresh cabbage); rinse very sour sauerkraut; serve with sour cream and rye bread.
- Solomiia Tsurenko. (4 October 2023). Sytnyi kapusniak z kvashenoi kapusty z pshonom za karpatskym retseptom [Hearty sauerkraut and millet kapusniak, a Carpathian recipe]. Novyny.live, after the YouTube channel Karpatski shkvarky. Published recipe for the base (500g sauerkraut, 500g potatoes, 100g millet scalded in boiling water for 5–7 minutes, sauerkraut stewed with the fried onion and carrot for about 10 minutes).
- Hanna Nosova. (10 December 2023). Retsept spravzhnoho ukrainskoho kapusniaka z miasom ta kvashenoiu kapustoiu [A recipe for real Ukrainian kapusniak with meat and sauerkraut]. TSN.ua. Published recipe for the base (onion, carrot and garlic fried in oil, 15 minutes on low heat once the sauerkraut is in, 20–30 minutes standing; sour cream and rye bread).
- Yevhen Klopotenko. (24 October 2023). Kapusniak z hrybamy [Kapusniak with mushrooms]. klopotenko.com. Kapusniak is as a rule cooked fairly rich, with pork and salo, but can be made on a chicken or mushroom broth; sauerkraut can be mixed with fresh cabbage; a little brine at the end for more sourness.
- Halyna Stelmakh. (30 September 2026). “Poltavskyi” kapusniak za retseptom nashykh babus [Poltava-style kapusniak from our grandmothers’ recipe]. Smachnenke (smachnenke.com.ua). Published recipe on chicken: 4 chicken thighs simmered in 2.5 liters of water for about 30 minutes, the meat taken off the bones; 200g each of fresh cabbage and sauerkraut, 80g millet rinsed and scalded; salted with the saltiness of the sauerkraut in mind; 6–8 servings. The same recipe was carried by Novyny.live on 20 April 2025, credited to Smachnenke.
- NHS. (page last reviewed 19 June 2023). How to eat less saturated fat. nhs.uk. Fatty cuts of meat, and cream and sour cream, among foods high in saturated fat; take the skin off poultry and trim visible fat before cooking; measure oil with a teaspoon; lower-fat dairy.
- U.S. Department of Agriculture, FoodData Central. Chicken, broilers or fryers, thigh, meat only, raw (FDC 173627); thigh, meat and skin, raw (FDC 172385); breast, meat only, raw (FDC 171077); Pork, fresh, backribs, separable lean and fat, raw (FDC 168299), per 100g, via MyFoodData. Fat per 100g raw: thigh meat 4.1g, thigh with skin 16.6g, breast meat 2.6g, pork back ribs 16.3g.
- U.S. Department of Agriculture, FoodData Central. Sauerkraut, canned, solids and liquids (FDC 169279) and Cabbage, raw (FDC 169975, tools.myfooddata.com/nutrition-facts/169975/100g), per 100g, via MyFoodData. Sodium: 661mg per 100g in sauerkraut, 18mg in fresh cabbage; sauerkraut 19 kcal, vitamin C and vitamin K.
- NHS. (page last reviewed 17 April 2023). Salt in your diet. nhs.uk. No more than 6g of salt a day for adults, including salt already in food; flavor with herbs, black pepper and garlic; taste before adding salt.
- Cleveland Clinic Health Essentials, with registered dietitian Julia Zumpano, RD, LD. (9 November 2020). Is Yogurt Good for You? Swap in Greek yogurt to replace some of the sour cream in dips, dressings and soups; Greek yogurt has about twice the protein of regular yogurt.
- Harvard Health Publishing. Fermented foods can add depth to your diet. Harvard Medical School. Live cultures in sauerkraut; look for “naturally fermented” on the label.
- Wellness Team, Marshfield Clinic Health System. (31 May 2024, updated 5 June 2024). Best fermented foods for gut health, plus a sauerkraut recipe. Shine365. Clinical dietitian Rochelle Triebs: high temperatures from canning or cooking “may kill off live cultures.”
- USDA Food Safety and Inspection Service. Leftovers and Food Safety. Cook all poultry to 165°F (74°C); leftovers keep 3 to 4 days in the refrigerator and 3 to 4 months frozen.
Disclaimer
The information in this article is provided for educational and informational purposes only. Heritage Healthy Kitchen makes no representations or warranties regarding the accuracy or completeness of any content on this site. Nutritional values are estimates only and will vary depending on the specific ingredients, brands, and measurements used. This content is not intended as dietary, medical, or professional nutritional advice. Always consult a qualified healthcare provider regarding any dietary needs or health conditions. Heritage Healthy Kitchen is not responsible for any outcomes resulting from the use of recipes or information published on this site.
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