Recipe description
July 7, 2026
Spaetzle with sauerkraut and apple
Cozy spaetzle with sauerkraut and apple, gut-friendly flavor.
Fermented Foods
Digestive Support
Gut Diversity Supporting
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: mustard, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Fermented sauerkraut adds gut-friendly probiotics and fiber.
- Colorful fruit and cabbage provide polyphenols and dietary fiber.
- Balanced mix of fiber, protein from egg, and moderate carbohydrates for steady energy.
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
Spaetzle
2
cups
Sauerkraut
1
cup
Apple
1
piece
Oil, olive
2
tablespoons
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
In a large pot, bring salted water to a boil.
2
Prepare the spaetzle batter according to package instructions.
3
Using a spaetzle maker or colander, drop the batter into the boiling water.
4
Cook for about 2-3 minutes or until they float to the top.
5
Remove the cooked spaetzle with a slotted spoon and set aside.
6
In a large skillet, heat olive oil over medium heat.
7
Add sauerkraut and cook for 5-7 minutes until heated through.
8
Add the cooked spaetzle to the skillet, tossing to combine.
9
Serve topped with diced apple, salt, and black pepper.
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Nutrition
480 kcal
Calories
16 g
Protein
68 g
Carbohydrates
6 g
Fiber
16 g
Sugar
16 g
Fat
5 g
Saturated fat
1.4 g
Salt
FAQ
Is this recipe gluten-free?
Traditional spaetzle uses wheat flour. To make it gluten-free, use a gluten-free flour blend or alternative flours (rice or corn) and adjust the binding; the texture may differ.
What are the gut health benefits of this dish?
Sauerkraut provides probiotics from fermentation and fiber; apples add polyphenols and soluble fiber. Together, they support digestion and a balanced gut microbiome.
How should I store leftovers?
Cool promptly and refrigerate in an airtight container within two hours. Eat within 2–3 days and reheat gently.
Can I make this vegan?
Yes. Use a vegan spaetzle batter or a plant-based binding instead of eggs; texture may differ from the traditional version.
Is this dish suitable for children?
Generally yes. If needed, cut the spaetzle into smaller pieces and use milder sauerkraut or reduce the acidity.
How can I adjust the salt or acidity?
Taste and adjust after mixing. Lightly rinsing the sauerkraut can reduce acidity; start with a small amount of salt and add gradually.
Can I freeze this dish?
Freezing is not ideal for spaetzle texture. If you freeze, freeze the spaetzle separately and add the sauerkraut later, or prepare fresh.
What allergens should I be aware of?
Traditional recipes contain gluten and eggs. For gluten-free or vegan versions, use appropriate substitutions and check for cross-contamination.
What should I serve it with?
A fresh green salad or lightly pickled vegetables; the dish is filling on its own, but a light side complements the tangy sauerkraut.
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