Keto Spaetzle Recipe: German Noodles Made Low-Carb

Friends, have you ever craved a comforting bowl of German spaetzle but hesitated due to its high carb content? Well, fear not! Today, I am thrilled to share with you my keto-friendly spaetzle recipe. We’ll transform this traditional dish into a low-carb delight, so you can indulge without guilt. Let’s dive into the world of German cuisine on a keto diet!

The History of Spaetzle

Did you know that spaetzle has a rich and fascinating history? Originating from the Swabian region of Germany, spaetzle holds cultural significance and is deeply rooted in the German culinary heritage. Traditionally, these delicious egg noodles were made with wheat flour, making them high in carbs. But fear not, my friends, we’re about to create a low-carb twist on this beloved German dish!

Despite its deep German roots, spaetzle has gained popularity beyond its homeland. Restaurants around the world have embraced this hearty and versatile noodle. Now, it’s time for us to put a keto-friendly spin on it!

The Basics of Keto Spaetzle

What makes our spaetzle recipe keto-friendly, you may wonder? It’s all about the ingredients, my health enthusiast friends! Instead of using wheat flour, which is packed with carbs, we’ll be using low-carb alternatives like almond flour or coconut flour. These alternatives not only keep the carb count low but also add a delightful nutty flavor to the spaetzle.

In addition to the flour substitution, we’ll be using other common keto ingredients such as eggs and psyllium husk powder to create the perfect spaetzle dough. These elements come together to form a lighter, yet equally delicious, low-carb version of German spaetzle.

Serving Suggestions

No spaetzle dish is complete without a delicious sauce or topping. Since we’re embracing the keto lifestyle, let’s explore some keto-friendly options to pair with our low-carb spaetzle:

– Creamy Garlic Parmesan Sauce: Melt butter in a saucepan, add minced garlic, heavy cream, and grated Parmesan cheese. Season with salt, pepper, and Italian herbs for a rich and flavorful sauce. – Lemon Herb Chicken: Sauté chicken breast in olive oil with lemon zest, garlic, and your favorite herbs like rosemary or thyme. Slice the chicken and serve it over the spaetzle for a protein-packed meal. – Sauteed Spinach and Mushrooms: Sauté fresh spinach and sliced mushrooms in butter until wilted and tender. Toss them with the spaetzle for a nutritious and flavorful combination.

Pair your keto spaetzle with a side salad or steamed vegetables to create a balanced and satisfying meal.



  • 1 cup of almond flour (or coconut flour)
  • 3 large eggs
  • 2 tablespoons of psyllium husk powder
  • A pinch of salt
  • Water (as needed)


  1. In a large mixing bowl, combine the almond flour (or coconut flour) with psyllium husk powder and salt.
  2. Add the eggs and mix everything together until a thick dough forms. If the dough feels too dry, gradually add water until it becomes more pliable.
  3. Fill a large pot with water and bring it to a boil.
  4. As the water is heating up, prepare a spaetzle maker or a colander with large holes.
  5. Once the water is boiling, place the spaetzle maker or colander on top of the pot.
  6. Spoon a portion of the dough into the spaetzle maker or colander, and using a spatula or spoon, press the dough through the holes into the boiling water. You’ll see the dough form into small noodle-like shapes.
  7. Let the spaetzle cook for approximately 3-4 minutes or until they float to the surface. This ensures they are cooked through but still retain a delightful chewiness.
  8. Using a slotted spoon or a spider strainer, remove the cooked spaetzle from the water and transfer them to a large bowl or serving dish.
  9. Continue the process with the remaining dough until all the spaetzle are cooked.
  10. Your keto spaetzle is now ready to be enjoyed!

Tips and Variations

  • For a savory twist, consider adding herbs like parsley or chives to the spaetzle dough.
  • Experiment with different low-carb flours, such as flaxseed meal or lupin flour, to find your preferred flavor and texture.
  • To enhance the nutrition, try adding some grated zucchini or cauliflower rice to the dough for added vegetable goodness.
  • If you don’t have a spaetzle maker or colander with large holes, you can use a slotted spoon to press the dough through the holes.

Feel free to modify the recipe based on your personal preferences and dietary restrictions. The possibilities are endless!

Frequently Asked Questions

Q: What is the texture of keto spaetzle like? A: Keto spaetzle has a similar texture to traditional spaetzle, with a chewy and slightly soft consistency.

Q: How do I store leftover keto spaetzle? A: Once cooled, store the spaetzle in an airtight container in the refrigerator for up to 3 days. You can reheat them in a pan with a little oil or butter.

Q: Can I freeze keto spaetzle? A: Yes, you can freeze the cooked spaetzle in a sealed container or freezer bag for up to 2 months. Thaw them in the refrigerator before reheating.


Congratulations, friends! You’ve just discovered a keto-friendly twist on a classic German dish. Our low-carb spaetzle recipe allows you to satisfy those comforting noodle cravings without undermining your healthy lifestyle. So, gather your ingredients and embark on this culinary adventure with me. Enjoy the rustic flavors and warm memories that this low-carb German delight brings to your table. Prost!

Remember, the journey to a healthier you is all about finding creative ways to enjoy your favorite foods while staying true to your goals. Stay tuned for more delicious and healthy keto recipes that bring joy to your taste buds without compromising your well-being.

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