Recipe description
July 11, 2026
Kohlrabi noodles with mushrooms
Fiber-rich kohlrabi noodles with mushrooms support gentle digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kohlrabi and mushrooms.
- Includes polyphenol-rich vegetables and herbs for plant diversity.
- Quick, simple prep with minimal processing and no heavy sauces.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Kohlrabi
2
cup
Mushroom
1
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Fresh herbs (e.g., parsley or basil)
0.25
cup
Instructions
1
Spiralize the kohlrabi to create noodles.
2
Slice the mushrooms and finely chop the garlic.
3
In a skillet, heat the olive oil over medium heat.
4
Add the garlic and sauté until fragrant, about 30 seconds.
5
Add the mushrooms and cook until tender, about 5 minutes.
6
Add the kohlrabi noodles, salt, and black pepper; toss and cook for another 5 minutes.
7
Remove from heat and stir in the fresh herbs.
8
Serve warm and enjoy your meal.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
7 g
Protein
18 g
Carbohydrates
4 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Are Kohlrabi noodles gluten-free and suitable for low-carb diets?
Yes — Kohlrabi is naturally gluten-free and relatively low in carbohydrates; this recipe contains no wheat ingredients, but check any added sauces or toppings if you need strict gluten-free or carb counting.
How can I prep the noodles if I don't have a spiralizer?
You can buy pre-spiralized kohlrabi or cut it into thin matchsticks with a sharp knife or a mandoline, then sauté briefly.
How long does it take to cook this dish?
About 15 minutes: sauté the mushrooms, then toss in the noodles until just tender.
What herbs or proteins pair well with this dish?
Fresh herbs like parsley, dill, or chives work well. For protein, add tofu, tempeh, chicken, or shrimp if you like.
How can I prevent the noodles from getting mushy?
Don’t overcook the kohlrabi; cook until crisp-tender and remove from heat promptly. Pat dry if needed after washing.
Can I make this ahead or meal-prep it?
Yes, you can prep the components separately and reheat gently in a skillet; store the veggies and noodles in separate containers.
Is this dish gut-friendly or high in fiber?
It’s fiber-rich thanks to the kohlrabi and mushrooms and pairs well with fermented foods on the side for a varied gut-friendly routine. Increase fiber gradually if you’re not used to it.
What are the main nutritional benefits of this recipe?
It provides fiber, plant polyphenols, vitamins, and minerals while keeping the dish light and quick to prepare; no heavy sauce required.
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