Boost your gut health with this delicious fermented pickled onions recipe.

The word “pickling” is often used interchangeably with the word “fermenting” but for the most part pickling refers to preserving foods in an acidic medium at a high temperature  which destroys the enzymes and probiotics. So I prefer to use a method of lacto-fermentation as it is a natural preservation process that uses just salt and water, and really enhances the probiotic and enzyme content.

I use them on salads, bean burgers or anywhere you usually use red onions.  Lacto-fermented red onions will have a sour albeit less pungent flavor than raw ones.

Preparing lacto-fermented red onions won’t take you more than ten minutes from start to finish, and are amazing gut health boosts.


  • 2 medium red onions, sliced into rings
  • 1/2 – 1 TBSP sea salt
  • 12 ounces filtered water
  • 1 TBSP whey, optional
  • Herbs of your choice
  • Clove of garlic-optional


  1. Pack sliced onions firmly into 12 ounce glass jar.  Layer in any herbs you want.
  2. Dissolve salt in 12 ounces of filtered water and add whey.
  3. Pour brine over onions and tilt jar a few times to mix well.  Leave one inch between the top of the jar and the top of the brine. Use a weight to keep the onions under the brine, if necessary.
  4. Let sit on counter for three to seven days. Use an airlock lid every day to let out the gasses that are a natural byproduct of fermentation.  If the water level rises, simply pour some out.
  5. Enjoy on salads, burgers or anywhere you usually use red onions.  Fermented red onions will have a sour albeit less pungent flavour than unfermented ones.