Recipe description
July 7, 2026
Whole-grain spaetzle with spinach and egg
Fiber-rich whole-grain spaetzle with spinach and egg for gentle digestion.
Whole Grains
High Fiber
Protein Rich
82%
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: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in dietary fiber from whole-grain flour and spinach.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein (eggs) and vegetables in one dish.
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
Flour, whole grain
1
cup
Spinach
2
tablespoons
Egg
2
piece
salt
1
teaspoon
pepper
1
teaspoon
Oil, olive
1
tablespoon
Instructions
1
In a bowl, whisk together the whole-grain flour and salt.
2
Gradually add water to the flour mixture until a smooth batter forms.
3
Boil water in a pot and gently drop spoonfuls of the batter into the boiling water.
4
Cook until the spaetzle float to the surface, about 2-3 minutes, then remove with a slotted spoon.
5
In a separate pan, heat olive oil and sauté the spinach until wilted.
6
Add the cooked spaetzle to the pan, along with pepper and toss to combine.
7
Shape the eggs into your desired style (boiled or scrambled) and serve over the spinach and spaetzle mixture.
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Nutrition
480 kcal
Calories
20 g
Protein
60 g
Carbohydrates
7 g
Fiber
3 g
Sugar
14 g
Fat
5 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe gluten-free?
Not as written—the recipe uses whole-grain flour. To make it gluten-free, use a certified gluten-free whole-grain flour mix and check other ingredients for gluten.
How much fiber does it provide?
The whole-grain flour and spinach add more fiber than traditional spaetzle; the exact amount depends on portions.
Can I make this vegan?
Yes—replace eggs with a plant-based binder (like flax or chia eggs) or a vegan egg substitute, and use a vegan spaetzle batter.
Is it dairy-free?
It can be dairy-free if you skip butter or dairy toppings; use olive oil or a plant-based fat instead.
How should I store leftovers?
Cool, then refrigerate in an airtight container for 2–3 days; reheat gently on the stovetop or in the microwave.
What variations can I try (herbs/spices)?
Try garlic, nutmeg, white pepper, chili flakes, lemon zest, parsley, thyme, or dill; finish with a drizzle of oil.
Can I use frozen spinach?
Yes—thaw and squeeze out excess moisture before mixing with the pasta.
Is this a good weeknight meal?
Yes—it's quick to assemble and can be made with components prepared ahead of time.
Is spinach good for digestion?
Spinach provides fiber and polyphenols that may support gut-friendly bacteria; individual tolerance varies.
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