Recipe description
July 6, 2026
Whole-grain spaetzle with mushrooms
Fiber-rich, comforting dish supporting gentle digestion and plant variety.
High Fiber
Protein Rich
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain noodles and mushrooms.
- Includes plant-based ingredients that contribute to dietary diversity.
- Balanced with slow-carbohydrate and savory flavors 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
1
piece
Water
1
cup
Mushroom
1
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Instructions
1
In a bowl, mix the whole grain flour, salt, and egg.
2
Gradually add water to the mixture, stirring until smooth.
3
Let the batter rest while you prepare the mushrooms.
4
Heat olive oil in a pan over medium heat and sauté the mushrooms until golden.
5
Bring a pot of salted water to a boil; press the batter through a spaetzle maker or colander into the boiling water.
6
Cook until the spaetzle float to the top, about 2-3 minutes.
7
Drain the spaetzle and mix them with the sautéed mushrooms.
8
Season with black pepper and sprinkle parsley before serving.
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Nutrition
480 kcal
Calories
16 g
Protein
68 g
Carbohydrates
7 g
Fiber
3 g
Sugar
16 g
Fat
4 g
Saturated fat
0.9 g
Salt
FAQ
What is whole-grain spaetzle and why use whole-grain flour?
Whole-grain spaetzle are soft noodles made with whole-grain flour. They add more dietary fiber and a nutty flavor, helping diversify your fiber intake on the plate.
Are there gluten-free options if I avoid gluten?
Yes. You can use gluten-free flour blends or grains naturally free of gluten; texture may differ and binding may need adjustment.
What kinds of mushrooms work best, and how should I cook them?
Button or cremini mushrooms work well; shiitake or portobello add deeper flavor. Sauté until browned.
How should I store and reheat leftovers?
Refrigerate in an airtight container for 2–3 days. Reheat gently in a skillet with a splash of broth or water, stirring until hot.
Is this dish suitable for vegetarians or vegans, and how can I adapt it?
It can be vegetarian. Traditional dough often contains eggs; to make it vegan, replace eggs with plant-based substitutes (like flax eggs) and use plant milk; for dairy-free, skip butter or use olive oil.
How can I increase fiber or protein in this dish?
Add more vegetables on the side and serve with a protein-rich legume or seeds; you can also choose a higher-fiber flour blend.
How long does the recipe take to make?
Roughly 30–40 minutes total: about 15–20 minutes of prep and 15–25 minutes of cooking.
How can I make this dish fit a low-sodium or digestion-friendly plan?
Use low-sodium broth or water, limit added salt, and stay hydrated; introduce fiber gradually if you’re not used to it.
Can I freeze this dish or portions of it?
Cooked spaetzle can be frozen; freeze separate from sauce or mushrooms; reheat with a splash of water or broth.
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