Arugula, Chicory, Sauerkraut & Prosciutto

This tasty little egg and dairy-free snack combines some of the most nutritious ingredients and is bursting with vitamins and minerals and will curb your cravings.

The prosciutto brings about half the energy and most of the protein along with choline, phosphorus and vitamins B1 and B3.  Chicory greens provide folate, calcium, copper, manganese, zinc, vitamin A, B5 and K while the sauerkraut contains choline, iron and vitamins B6 vitamin C.


One serve provides 105 calories, 9 g protein, 3 g fat and 6 g of net carbs.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 20 g arugula/rocket
  • 50 g chicory/endive, leaves separated
  • 50 g tomato, diced
  • 100 g sauerkraut
  • 3 slices of prosciutto
  • Quarter a lemon, squeezed


  • Place vegetables, sauerkraut and prosciutto on the plate.
  • Squeeze lemon juice over (optional).

Suitable for 

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