Recipe description
July 7, 2026
Whole-grain spaetzle with lentils
Fiber-rich spaetzle with lentils supports gentle digestion and balance.
High Fiber
Fiber Rich
Digestive Support
86%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and whole grains.
- Includes plant diversity across grains and legumes.
- Balanced with protein and slow 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
Whole grain flour
2
cup
Egg
2
piece
Salt
0.5
teaspoon
Lentils
1
cup
Oil, olive
1
tablespoon
Onion
1
piece
Garlic
2
clove
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Cook lentils in a pot of boiling water until tender, about 20 minutes. Drain and set aside.
2
In a large bowl, combine whole grain flour, eggs, salt, and enough water to create a thick batter.
3
Bring a large pot of salted water to a boil. Using a spaetzle maker or colander, press the batter into the boiling water.
4
Cook the spaetzle for 2-3 minutes or until they float to the surface. Remove with a slotted spoon and drain.
5
In a skillet, heat olive oil over medium heat. Sauté chopped onion and minced garlic until soft.
6
Add the cooked lentils and spaetzle to the skillet. Season with black pepper and stir gently.
7
Garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
20 g
Protein
58 g
Carbohydrates
12 g
Fiber
4 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What is whole-grain spaetzle with lentils?
It's a hearty dish of chewy whole-grain spaetzle with protein-rich lentils, delivering fiber and steady energy.
Is this recipe gluten-free?
Not unless you use gluten-free flour and a gluten-free spaetzle method.
Can I make this dish vegan?
Yes. Use a plant-based binder instead of eggs or a vegan spaetzle recipe, and cook the lentils in vegetable broth.
What are the health benefits of lentils and whole grains in this dish?
Lentils provide protein and prebiotic fiber; whole grains offer fiber and steady energy; together they support gut health.
How should I store leftovers?
Cool promptly, store in an airtight container in the fridge for 2–3 days, and reheat gently.
How do I adjust the recipe for a lighter portion?
Reduce the lentil or spaetzle amount, or serve with a side salad to keep protein intake adequate.
What side dishes pair well with this?
A simple green salad, pickled vegetables, or a dairy-free yogurt sauce.
Can this be made ahead for meal prep?
Yes. Cook the spaetzle and lentils separately, then combine when reheating; store in airtight containers.
Are there common allergens I should watch for?
Gluten from the flour, eggs if used in traditional spaetzle, and dairy if butter is used. Substitute with plant-based alternatives where needed.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.