Recipe description
July 11, 2026
Kohlrabi with light cream sauce
Fiber-rich Kohlrabi with a gentle, gut-friendly cream sauce.
86%
General Gut Health Match
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We found the following allergens in the recipe ingredients: milk, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from the main vegetable (kohlrabi) and accompanying plant ingredients.
- Includes herbs/spices that contribute polyphenols and dietary diversity.
- Simple weeknight preparation with a gentle cream sauce for balanced nutrition.
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
Cream
0.5
cup
Butter
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Peel the kohlrabi and cut it into thin slices.
2
In a saucepan, melt the butter over medium heat.
3
Add the kohlrabi slices and sauté for about 5 minutes until slightly tender.
4
Pour in the cream and season with salt and black pepper.
5
Simmer gently for another 5 minutes until the kohlrabi is fully cooked and the sauce thickens slightly.
6
Serve warm as a side dish.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
6 g
Protein
18 g
Carbohydrates
4 g
Fiber
6 g
Sugar
16 g
Fat
9 g
Saturated fat
0.9 g
Salt
FAQ
What is Kohlrabi and why is it good for digestion?
Kohlrabi is a crisp, mild-tasting bulb vegetable rich in fiber. Its prebiotic fibers can support gentle digestion and a healthy gut when eaten as part of a varied, plant-forward plate.
How do I prepare Kohlrabi for this dish?
Trim the stems, peel the bulb if desired, cut into rounds or wedges, then briefly cook (steam or simmer) until tender, and toss with the light cream sauce.
Can I make this dish vegan or dairy-free?
Yes. Use a plant-based cream or milk and omit butter, or replace with olive oil; adjust seasonings.
How long does it take to cook?
About 20–25 minutes total: 5–10 minutes for prep and 8–12 minutes of cooking, depending on the size of the pieces.
What should I look for when buying Kohlrabi?
Choose firm bulbs with smooth skin, even color, and no soft spots or strong odors.
How should I store leftovers?
Cool promptly and store in an airtight container in the fridge for 2–3 days; reheat gently on the stove or in the microwave.
What other gut-friendly foods pair well with this dish?
Pair it with other fiber-rich vegetables, whole grains, and probiotic foods (like yogurt or fermented vegetables) to support gut health.
Is this dish suitable for a low-FODMAP diet?
Portions matter. Kohlrabi can be moderate in FODMAPs; a small portion is more likely to be tolerated. If unsure, consult a dietitian.
Can I reuse the sauce with other vegetables?
Yes. The light cream sauce can be drizzled over steamed greens, carrots, or potatoes.
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