Spätzle
Abendessen • Deutschland
Über Spätzle
Swabian egg noodles — soft, chewy, perfect with gravy
How to Make Spätzle (Traditional & Healthy Version)
Spätzle is a beloved traditional German pasta, hailing from the picturesque regions of Swabia and Baden-Württemberg. This rustic egg noodle, often enjoyed as a comforting dinner, has long been a staple in German households and is celebrated for its simplicity and soft, chewy texture. Spätzle is typically served with a variety of accompaniments, like sautéed onions, fresh herbs, or a light cheese topping, making it a versatile dish fit for many occasions. Its mild flavor and tender bite appeal to all ages, and the process of making Spätzle by hand connects cooks to centuries of German culinary heritage. For health-conscious diners, homemade Spätzle offers control over ingredients, allowing you to enjoy this authentic dish with a nutritious twist. By using whole wheat flour and reducing the use of fat, you can prepare a lighter version that retains all the traditional taste and texture. Whether served as a main course or a hearty side, Spätzle brings a taste of Germany’s countryside to your table, celebrating wholesome ingredients and age-old traditions. This recipe is designed for modern home cooks seeking a healthy, vegetarian, and authentic German dinner.
Ingredients(for 1 generous dinner portion)
- 1 cup (120g) Whole wheat flour (Vollkornmehl)
- 1/2 cup (60g) All-purpose flour (Weizenmehl Type 405)
- 2 Large eggs
- 1/4 cup (60ml) Low-fat milk (or water)
- 1/2 tsp Salt
- 1/8 tsp Nutmeg (Muskatnuss, freshly grated) - optional
- 1 tbsp, finely chopped Fresh parsley (Petersilie) - optional
- 1 tsp Olive oil (For tossing after cooking) - optional
- For boiling Water
Instructions
- 1
In a large bowl, combine whole wheat flour, all-purpose flour, and salt. Mix well. If using, add freshly grated nutmeg for a hint of warmth.
2 minutes
Sift the flours together for a smoother batter.
- 2
Create a well in the center and crack in the eggs. Begin mixing, pouring in the milk gradually. Stir until a sticky, elastic dough forms — it should be thicker than pancake batter but not dry.
5 minutes
Mix by hand or with a sturdy spoon to avoid overworking the dough.
- 3
Bring a large pot of salted water to a gentle simmer (not a rapid boil). Prepare a bowl of ice water nearby.
3 minutes
Simmering prevents Spätzle from breaking apart.
- 4
Using a Spätzle maker, colander, or board and knife, press or cut small portions of dough directly into the hot water. Work in batches to prevent overcrowding.
5 minutes
If you don't have a Spätzle maker, use a large-holed grater or colander.
Why This Dish is Healthy
By incorporating whole wheat flour and minimizing added fat, this Spätzle recipe offers more fiber and micronutrients, supporting digestive health and stable energy levels. Homemade preparation allows you to control sodium and avoid unnecessary additives. The modest portion size suits calorie-conscious eaters, making this a wholesome, satisfying dinner option for those seeking traditional German flavor with a healthy twist.
This healthy Spätzle recipe uses a blend of whole wheat and all-purpose flour, increasing dietary fiber and essential minerals like magnesium and iron compared to traditional white flour alone. Eggs contribute high-quality protein, while the use of low-fat milk reduces saturated fat content. Fresh parsley adds vitamin K, vitamin C, and antioxidants. The recipe limits oil to just a teaspoon, making it a heart-friendly choice with balanced macros and lower overall calories. Spätzle is naturally vegetarian and can easily be adapted for various dietary needs.
Pro Tips
- 💡Tip 1: Let the batter rest for 10 minutes before cooking to improve texture.
- 💡Tip 2: For extra flavor, sauté Spätzle with onions or mushrooms before serving.
- 💡Tip 3: Avoid overcooking; remove Spätzle as soon as they float to maintain their signature chewiness.
Storage & Serving
Store leftover Spätzle in an airtight container in the refrigerator for up to 3 days. To reheat, sauté in a nonstick pan with a splash of water or broth. Spätzle can also be frozen for up to 2 months.
Best served: Lunch or Dinner
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
| Protein | 5.0 g |
| Carbohydrates | 25.0 g |
| Total Fat | 3.0 g |
| Fiber | 1.0 g |
