Lacto-Fermented Jalapeño Peppers

Lacto-fermentation is the process that people have been using since early times for preserving food over long periods without the need for a freezer or canning. Lactobacilli is a natural bacteria found on the surface of all living things that helps prevent decay. During Lacto-fermentation these helpful bacteria change sugars and starches into lactic acids that are beneficial to the body.

The fermentation actually improves digestibility, increases vitamin levels, and produces enzymes that are both antibacterial and anti carcinogenic. The lactic acid keeps the food in a state of preservation and promotes the growth of good bacteria in the gut.

What is really awesome is the fact that lacto-fermentation is really easy, pretty much everyone has the ingredients and it doesn’t require any special equipment. All you have to do is cut up the jalapeños, make a brine using salt and water and add a bit of whey (which is the liquid found on yogurt). You place the ingredients in a mason jar and let it sit on the counter for a few days and then it is done and ready to move to cold storage.

My husband enjoyed some lacto-fermented jalapeños on his nachos the other night and thought they were even better than the fresh jalapeños!

Lacto-Fermented Jalapeño Peppers

1 pint

Lacto-Fermented Jalapeño Peppers


  • 1/2 lb fresh jalapeño peppers, cut into 1/4? rings (remove the seeds to get a milder taste)
  • 2 tablespoons whey (learn how get whey)
  • 1/2 cup filtered water, or more as needed
  • 1/2 tablespoon unrefined salt (I like real salt)
  • 1 small clove garlic, sliced
  • 1 pint sized mason jar


  1. Alternate layers of peppers and garlic slices in a clean mason jar. You'll want to lay them in the jar as flat as possible to get the most amount of peppers in the jar. You want to leave an inch of space between the top of the peppers and the top of the jar.
  2. In a bowl mix whey, water and salt.
  3. Pour the whey mixture over the peppers, leaving 1 inch of space for expansion between the top of the liquid and the top of the jar. Make sure that all of the peppers are covered by the whey. You may need to add a bit of extra water.
  4. Put on the mason jar's lid and allow to sit at room temperature for 2-3 days and then move the jar to cold storage. We keep ours in the fridge.
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