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Home » Homegrown Eats » Healthy Probiotic Lacto-Fermented Onions

Healthy Probiotic Lacto-Fermented Onions

Nico · October 1, 2022 · Leave a Comment

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Last Updated on June 1, 2025 by Nico

Home » Homegrown Eats » Healthy Probiotic Lacto-Fermented Onions

Lacto-fermented onions are high in probiotics and make a tangy addition to hamburgers and salads. They are simple to prepare and make a healthy condiment or side dish.

A close up shot of a pint mason jar with fermented onions on a windowsill.

Lacto-fermented vegetables are so simple to make. I originally learned to ferment vegetables as a way to preserve the veggies I bought at the farmer’s market. I still preserve vegetables in this way but I also love to ferment staples veggies like onions and garlic in order to consume more probiotics. Beyond those, I have also tried fermenting carrots, tomatoes, garlic, and jalapenos.

Fermenting staple vegetables, like onions or garlic, gives you a bump of probiotics without changing much in your diet. Once you have fermented onions or garlic on hand, you just need to swap them with regular onions and garlic.

Lacto-fermented onions

Table of Contents

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  • Watch The Video
  • Tips
  • FAQ
  • Tools
  • Ingredients
  • Instructions
  • What to read next
  • Healthy Probiotic Lacto-Fermented Onions

Watch The Video

Tips

There are two important things to keep in mind when fermenting vegetables.

First, it is important that you use enough salt in the salt water brine. I like to use two tablespoons of salt per quart of water. If you’re making a larger or smaller amount, just multiple or divide by 2.

The second important thing to keep in mind is that the vegetables are kept below the brine while the fermentation process is happening. I like to use a fermenting weight but you can also use a Ziploc bag with water in it or a rock or something else that’s heavy.

FAQ

How Long Do Lacto-Fermented Vegetables Last?

I like to consume my fermented veggies within three months of putting them into cold storage.

What Vegetables Can Be Lacto-Fermented?

You can lacto-ferment any veggie. Fermented cucumbers make delicious pickles, fermented cabbage makes sauerkraut, and more. For most vegetables the process remains the same – you simply chop it up, pour a salt water brine overtop, and leave it on the counter for a week or so.

Are Lacto-Fermented Onions Probiotic?

Yes, any lacto-fermented vegetable has probiotic benefits to your body.

What Do Lacto-Fermented Onions Taste Like?

Lacto-fermented onions have a taste similar to raw onions, but are more tangy and less biting.

How To Use Lacto-Fermented Onions?

We like to use lacto-fermented onions on top of hamburgers, hotdogs, in salads, quiches, and eggs, or as a tangy side dish.

Tools

Two Pint Mason Jars

Measuring Cups And Spoons

Fermenting Weight (or a Ziploc bag with water)

Ingredients

Onions

Water

Salt

For complete measurements, see the printable recipe card below.

Photo

Instructions

Chop the onions and add them to a quart mason jar. I like to chop mine into half moons.

An overhead shot of a hand putting chopped onions into a mason jar on a light countertop.

Add two tablespoons of an unadulterated salt into a separate quart jar.

An overhead shot of a spoon with salt. There is a mason jar with chopped onions in the background.

Boil water. Dissolve the salt by pouring boiling water into the jar with the salt.

I like to fill the quart jar with the salt ¼ of the way full with boiling water, stir the salt until it dissolves, and then fill the rest of the quart jar with cold water or ice. This is to cool down the boiling water enough so it’s safe to pour over the vegetables right away.

It’s important to avoid pouring boiling water over vegetables you would like to ferment. This is because good bacteria, which facilitate the fermentation process, can be killed by boiling water. You need those bacteria in order to fermented vegetables so it’s important to cool the salt water brine down to room temperature.

After the salt water brine is room temperature, pour it over top of the chopped onions in the mason jar.

An overhead shot of a person pouring salt water overtop chopped onions.

Place a fermenting weight on top of the onions and ensure that they are completely below the brine.

Place a loose lid on the jar and leave it on the counter for about a week. After a week or so, taste an onion and see if you like the flavour.

If you do, remove the weight, tighten the lid, and store the onions in the fridge for 2-3 months. If you would like them more fermented, simply replace the weight and leave them on the counter for a few more days.

Lacto-fermented onions

What to read next

Two-Ingredient Simple Garlic Fermented Honey

7 Bee Bread Benefits (With Recipe Ideas)

3 Simple Milk Kefir Smoothie Recipes

10 Simple Lacto-Fermentation Recipes

Simple Fermented Tomatoes

Simple Lacto-Fermented Carrots

Simple Strawberry Kefir Smoothie Recipe For Gut Health

If you make this recipe and enjoy it, please consider giving it 5 stars. Find me on Instagram @documentingsimpleliving and show me what you’ve made!

Lacto-fermented onions
Nico

Healthy Probiotic Lacto-Fermented Onions

Lacto-fermented onions are high in probiotics and make a tangy addition to hamburgers and salads. They are simple to prepare and make a healthy condiment or side dish.
Print Recipe Pin Recipe
Prep Time 7 minutes mins
Additional Time 6 days d
Total Time 6 days d 7 minutes mins
Servings: 1 Quart
Calories: 4
Ingredients Method Nutrition Video Notes

Ingredients
  

  • Onions
  • Salt

Method
 

  1. Chop the onions and add them to a quart mason jar. I like to chop mine into half moons.
  2. Add two tablespoons of an unadulterated salt into a separate quart jar.
  3. Boil water. Dissolve the salt by pouring boiling water into the jar with the salt.
  4. I like to fill the quart jar with the salt ¼ of the way full with boiling water, stir the salt until it dissolves, and then fill the rest of the quart jar with cold water or ice. This is to cool down the boiling water enough so it’s safe to pour over the vegetables right away.
  5. After the salt water brine is room temperature, pour it over top of the chopped onions in the mason jar.
  6. Place a fermenting weight on top of the onions and ensure that they are completely below the brine.
  7. Place a loose lid on the jar and leave it on the counter for about a week. After a week or so, taste an onion and see if you like the flavour.
  8. If you do, remove the weight, tighten the lid, and store the onions in the fridge for 2-3 months. If you would like them more fermented, simply replace the weight and leave them on the counter for a few more days.

Nutrition

Serving: 1gCalories: 4kcalCarbohydrates: 1gSodium: 58mg

Video

Notes

  • It is important that you use enough salt in the salt water brine. Use two tablespoons of salt per quart of water.
  • Keep in mind is that the vegetables need to be kept below the brine while the fermentation process is happening. I like to use a fermenting weight but you can also use a Ziploc bag with water in it or a rock or something else that’s heavy.

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Filed Under: Fermented Foods, Homegrown Eats

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I’m Nico! I’m all about simple, healing tinctures & other natural remedies. Read more about me here.

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