What can I use to replace kimchi without losing its health benefits?

What to use instead of kimchi : raw unpasteurized sauerkraut, miso, vegetable kefir, tempeh and lacto-fermented pickles are the best alternatives to preserve the beneficial bacteria and umami flavor characteristic of this Korean condiment.

A study published in the Journal of Microbiology and Biotechnology (2022) [1] identified more than 200 probiotic in traditional kimchi. Finding an effective substitute therefore involves targeting foods capable of replicating three key properties:

• A richness in probiotics (lactic acid bacteria)
• A natural acidity resulting from lacto-fermentation
• A spicy, umami or slightly acidic aromatic profile
• Prebiotic fibers to nourish the gut microbiota
• A versatile culinary experience suitable for both hot and cold recipes

Why try to replace kimchi?

Knowing what to use instead of kimchi becomes essential in several practical situations. Kimchi can be difficult to find, expensive, or simply too spicy for some palates or digestive issues.

People with IBS or those following a FODMAP may not tolerate fermented napa cabbage well. Some Asian or fusion recipes call for a functional equivalent rather than an identical taste.

Understanding what kimchi really is and its benefits allows you to better target which substitute to adopt depending on your objective: flavor, intestinal health or both.

1. Raw sauerkraut: the closest substitute

What can you use to replace kimchi in most recipes? Raw, unpasteurized sauerkraut is the most direct answer. It shares the same lactic fermentation mechanism and a very similar bacterial profile.

According toANSES (2023) [2], lacto-fermented foods such as sauerkraut contribute to the diversity of the gut microbiota. A 100g serving provides on average 1 to 10 billionCFU.

• Advantages: available everywhere, low price, similar acidic taste
• Limitation: less spicy, no gochugaru (Korean chili pepper)
• Tip: Add chili flakes and sesame oil to make it closer to kimchi.
• Substitution ratio: 1:1 in all recipes, cooked or raw.

To explore other lacto-fermented vegetables with similar properties, several options are available depending on your region and tastes.

2. Miso: the ultimate umami alternative

What can you use instead of kimchi when you're primarily looking for umami depth? Unpasteurized miso perfectly meets this need. This fermented Japanese soybean paste is rich in free amino acids and active lactic acid bacteria.

A study published in the British Journal of Nutrition (2021) [3] shows that regular consumption of miso improves gut microbiota diversity in 68% of participants over 8 weeks. White miso (shiro) is the mildest, while red miso (aka) is the most fermented.

• Use 1 tablespoon of diluted miso to replace 2 tablespoons of kimchi in sauces
• Never heat miso above 70°C to preserve the probiotics
• Combine it with rice vinegar to recreate the acidity of kimchi

3. Tempeh: maximum nutritional density

What can replace kimchi in hot dishes without losing the nutritional benefits? Tempeh, fermented soybeans of Indonesian origin, offers a remarkable protein and probiotic density.

Tempeh contains Rhizopus oligosporus, a fermentative fungus that enhances the bioavailability of zinc, iron, and plant proteins. A 100g serving provides 19g of complete protein, according to EFSA data( 2022)[4].

• Ideal in woks, bowls and sandwiches
• Marinate it in soy sauce, ginger and chili to mimic the flavor profile of kimchi
• Ratio: 80-100g of tempeh to replace a portion of kimchi as a protein side dish

4. Vegetable kefir: concentrated liquid probiotics

What can replace liquid kimchi in salad dressings and marinades? Vegetable kefir (fermented vegetable water) concentrates lactic acid bacteria suspended in an acidic and slightly fizzy liquid.

Many readers have told us that the fermented water from their jars of vegetables makes a great substitute for kimchi in salad dressings and cold soups. This zero-waste tip maximizes probiotic intake without any extra cost.

• Use 2 to 3 tablespoons of lacto-fermentation water in your salad dressings
• Add it to soups at the end of cooking to preserve the live bacteria
• Combine it with tahini and chili for a complete umami-probiotic sauce

5. Lacto-fermented pickles: the most affordable option

What can you use to replace kimchi in supermarkets without looking far? Lacto-fermented gherkins (to be distinguished from industrially pickled gherkins) are available in organic stores and contain comparable live bacteria.

Check the label: a true lacto-fermented pickle contains only cabbage, salt, and spices—never any added vinegar. Pickled cucumbers are pasteurized and contain no active probiotics.

• Chop them finely to replace kimchi in tacos, burgers and bowls
• Their natural acidity mimics that of kimchi well in cold recipes
• Pair them with sriracha sauce to get that characteristic spiciness

Also discover which probiotic foods are the most effective for diversifying your daily sources.

Comparison chart: what to use instead of kimchi depending on your needs

6. Gochujang paste: the number one flavor substitute

What can you use to replace kimchi when only the spicy and umami flavor matters? Gochujang faithfully reproduces the aromatic profile of kimchi without the vegetables or the texture.

Gochujang contains capsaicin, natural sugars from glutinous rice, and fermented soy protein. It's an excellent substitute for marinades, noodle sauces, and stir-fries.

• Dilute 1 tablespoon in broth or plain yogurt for a quick sauce
• Combine it with rice vinegar and garlic for a very close imitation of kimchi
• Available in Asian grocery stores and increasingly in supermarkets

7. Paprika, cayenne pepper and chili flakes: the emergency solution

What can you use to replace kimchi when you have nothing else on hand? Smoked paprika combined with cider vinegar and garlic powder is a quick solution for cooked recipes where probiotics are not preserved anyway.

This combination is particularly effective in stews, fried rice, and soups. It doesn't replicate the probiotic benefits but mimics the warmth and aromatic depth of kimchi.

1. Mix 1 tsp of smoked paprika + 1 tsp of red chili flakes
2. Add 1 tbsp of unfiltered apple cider vinegar
3. Stir in 1 crushed garlic clove and 1 tsp of soy sauce
4. Use this mixture as a base in your hot recipes

8. Blanched broccoli and silken tofu: for texture

What can be used to replace kimchi in vegan recipes where crunchy texture is key? Blanched broccoli mixed with crushed silken tofu, seasoned with sesame oil and soy sauce, mimics the consistency of kimchi without the fermentation.

This option is recommended for people intolerant to fermented foods or following a low-histamine diet, as fermented foods can aggravate certain food intolerances.

• Blanch the broccoli for 2 minutes in boiling water to retain its crispness
• Mash 100g of silken tofu with 1 tbsp of sesame oil and 1 tbsp of soy sauce
• Add sesame seeds and chili pepper for added flavor

9. Kombucha: a liquid alternative rich in organic acids

What can be used to replace kimchi in marinades and salad dressings? Unpasteurized kombucha provides the acidity and organic acids characteristic of fermented foods.

Use plain or ginger kombucha to marinate tofu, chicken, or vegetables. The natural acidity tenderizes proteins and adds a fermented dimension similar to kimchi in liquid recipes.

• Replace rice vinegar with kombucha in your Asian salad dressings
• Use it as a marinade base for chicken or pork before cooking
• Combine it with gochujang for a marinade similar to kimchi

10. Milk kefir: probiotics and acidity in one food

What can replace kimchi as a daily source of probiotics? Milk kefir, with its 30 to 50 distinct bacterial strains, surpasses kimchi in probiotic diversity according to a study published in Nutrients (2021) [5].

It doesn't replace kimchi in terms of flavor or texture in recipes, but it's an excellent functional alternative for maintaining daily intestinal benefits. Consume 150 to 200 ml per day for a comparable effect.

To better understand how the gut flora reacts to probiotics, it is helpful to know that the diversity of strains matters as much as the quantity.

What can I use as a substitute for kimchi according to the recipe?

What to use as a substitute for kimchi varies depending on the type of dish. Here are the specific recommendations for each culinary use:

• Kimchi fried rice: raw sauerkraut + gochujang + sesame oil — 1:1 ratio
• Soup (kimchi jjigae): sauerkraut + red miso + spicy vegetable broth
• Pancakes (kimchi jeon): finely chopped sauerkraut + chili flakes + green onions
• Tacos and burgers: chopped lacto-fermented pickles + sriracha sauce
• Bowls and salads: raw sauerkraut or tempeh marinated in gochujang
• Marinades: ginger kombucha + chili + garlic + soy sauce

If you'd like to explore other ways to use kimchi before replacing it, check out our guide on what to eat kimchi with to discover some unexpected pairings.

What can I use as a gluten-free and soy-free substitute for kimchi?

What can replace kimchi for people with gluten or soy allergies? Raw sauerkraut remains the best option: naturally gluten-free, soy-free, and rich in active probiotics.

People with celiac disease should check that commercially available kimchi does not contain fish sauce with additives or fermented soybean paste. Homemade sauerkraut contains only cabbage and salt, making it the safest alternative.

• Raw sauerkraut: gluten-free, soy-free, free of major allergens
• Lacto-fermented gherkins: gluten-free if prepared without additives
• Vegetable kefir: naturally gluten and soy free
• Avoid miso and tempeh if you are allergic to soy

Substitutes for people sensitive to histamine

What can I substitute for kimchi if I have ahistamine intolerance ? Fermented foods, including kimchi, are naturally high in histamine. Those affected should avoid sauerkraut, miso, and kefir.

In this specific case, the best alternatives are fresh vegetables seasoned with fresh spices. Broccoli blanched with fresh garlic, lemon, and fresh chili pepper replicates the aromatic dimension without the histamine.

• Broccoli + fresh garlic + lemon juice + fresh chili pepper: zero histamine
• Raw cabbage seasoned with freshly prepared apple cider vinegar (consumed immediately)
• Grated carrots + fresh ginger + sesame oil: similar crunchy texture

The impact of substitutes on the gut microbiota

What can replace kimchi while preserving its effects on the gut microbiota ? Research indicates that the diversity of probiotic sources matters more than the quantity of a single food.

The NCCIH (2023) recommends varying probiotic sources rather than focusing on a single fermented food. Combining sauerkraut, miso, and kefir throughout the week produces a more beneficial effect than consuming only kimchi daily.

To delve deeper into this subject, our article on probiotic foods details the most effective sources ranked by bacterial density.

Frequently asked questions about what to use instead of kimchi

What can I use instead of kimchi in fried rice?

What can you use instead of kimchi in fried rice? Finely chopped raw sauerkraut, mixed with a tablespoon of gochujang and sesame oil, is the closest substitute. Stir-fry it for 2 minutes before adding the rice to develop the flavors.

Can sauerkraut be substituted for kimchi in all recipes?

Yes, raw, unpasteurized sauerkraut can replace kimchi in almost all recipes at a 1:1 ratio. Add chili pepper and sesame oil to get closer to the Korean flavor profile. Avoid canned, pasteurized sauerkraut, which contains no active probiotics.

What can I use to replace kimchi for probiotics?

What can I use instead of kimchi for probiotics alone? Milk kefir (150-200 ml/day) and vegetable kefir offer greater bacterial diversity than kimchi, with 30 to 50 different strains. Unpasteurized miso and raw sauerkraut are also excellent sources.

Can miso replace kimchi in soup?

Miso is an effective substitute for kimchi in soups, providing both umami depth and probiotics. Use 1 tablespoon of red miso diluted in hot (never boiling) broth to preserve live bacteria. Add chili pepper to replicate the spiciness of kimchi.

What can I use to replace kimchi in a burger or taco?

Chopped lacto-fermented gherkins, combined with sriracha sauce, are a perfect substitute for kimchi in burgers and tacos. They provide the characteristic crunchy acidity and zing. Make sure your gherkins are lacto-fermented and not made with industrial vinegar.

What is the nutritional difference between kimchi and sauerkraut?

Kimchi and sauerkraut share the same lacto-fermentation process. Kimchi also contains gochugaru (chili pepper), garlic, ginger, and often fish sauce, giving it a more complex flavor profile. Sauerkraut is more neutral and readily available. Both offer comparable levels of probiotics.

What can I use as a substitute for kimchi if I'm vegan?

What can you use as a vegan substitute for kimchi? Raw sauerkraut, rice miso (without soy), tempeh, and lacto-fermented pickles are all vegan options. Make sure that commercially available kimchi doesn't contain fish sauce or fermented shrimp, which are present in the traditional recipe.

Does gochujang really replace kimchi?

Gochujang replaces kimchi solely for its spicy, umami flavor, not for its probiotics or texture. It's the best substitute in cooked recipes where the bacteria would be destroyed by heat anyway. For cold dishes, raw sauerkraut is preferable.

What can I use as a substitute for kimchi on a low-salt diet?

Kimchi and sauerkraut are both high in sodium. For a low-sodium diet, blanched broccoli seasoned with rice vinegar, fresh ginger, and chili is a good alternative. Unsalted tempeh is also a good option for hot dishes.

How long does raw sauerkraut keep as a substitute for kimchi?

Raw, unpasteurized sauerkraut will keep for 3 to 6 months in the refrigerator in an airtight jar submerged in its brine. Once opened, consume it within 4 to 6 weeks. It continues to ferment slowly in the refrigerator, which can intensify its acidity over time.

What can be used as a substitute for kimchi in kimchi jjigae (Korean soup)?

What can you use to replace kimchi in kimchi jjigae? Mix 200g of raw sauerkraut, 2 tablespoons of gochujang, and 1 tablespoon of red miso into your broth. Add firm tofu, shiitake mushrooms, and green onions for a soup very close to the original.

Can kombucha replace kimchi as a probiotic drink?

Kombucha doesn't replace kimchi as a condiment or side dish, but it's an excellent liquid alternative for your daily intake of probiotics and organic acids. Consume 150 to 250 ml of unpasteurized kombucha per day for a comparable effect on your gut microbiota.

Key takeaways

What to use instead of kimchi depends on your goal: raw sauerkraut remains the most effective all-purpose substitute, both for its probiotic content and its culinary versatility. What to use instead of kimchi for flavor alone? Gochujang or miso meet this specific need without requiring fermentation.

The key is not to look for a single perfect substitute, but to combine several fermented foods throughout the week to maximize the diversity of your gut microbiota. Sauerkraut on Monday, miso on Wednesday, kefir on Friday: this rotation produces greater effects than consuming only one fermented food.

Concrete action: starting this week, buy a jar of raw, organic, unpasteurized sauerkraut and add two tablespoons to your next meal. This is the simplest and most effective first step to replacing kimchi in your daily diet.

Sources and studies

1. Microbial Community and Metabolite Profiles of Kimchi — Journal of Microbiology and Biotechnology, 2022
2. Fermented foods and the gut microbiota — ANSES, 2023
3. Fermented soy products and gut microbiota diversity — British Journal of Nutrition, 2021
4. Nutritional profiles of fermented plant foods — EFSA, 2022
5. Kefir and gut microbiome diversity: a randomized controlled trial — Nutrients, 2021