“I wanted to make a keto version of keto spaetzle. And, while I know my lovely German friends will turn their nose up at my efforts, Funnyman and I happily gobbled it down. More importantly, I didn’t know what else to call this creation! This blog is where I play, and if an experiment is good enough to share, then why not? You may even come up with ideas on how it can be improved! This is a basic, undressed keto spaetzle – so its up to you to get creative on what you want to serve it with. I think its lovely as a side option for 4 people, or possibly 2 if your macros allow for it. I added a little yeast which does a subtle job of flavouring this otherwise flavourless ‘base’ which needs a lovely saucy something on it!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Keto Spaetzle…
Spaetzle, a traditional German egg noodle dish, has gained immense popularity worldwide for its unique taste and versatility. With the rise of the ketogenic diet, creative chefs and home cooks have adapted many recipes to fit the low-carb parameters. Like I did here with this keto spaetzle. It is a delightful variation made from a combination of inulin powder, almond flour, arrowroot powder, and psyllium husk powder.
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Inulin powder, derived from chicory root, serves as a prebiotic fibre, aiding in digestion while keeping carbohydrate content low. Almond flour, a staple in many keto recipes, adds a nutty flavour and provides healthy fats and protein. Arrowroot powder, a gluten-free thickening agent, helps achieve the desired texture and consistency. Lastly, psyllium husk powder, a fibre-rich ingredient, contributes to the overall structure of the spaetzle.
This ‘spaetzle’ offers a creative twist on a beloved classic! Whether paired with a creamy sauce, served alongside roasted meats, or incorporated into soups, keto spaetzle provides a guilt-free option for those following a low-carb lifestyle.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Keto Spaetzle, as well as all the X on Fats of Life®.
'Spaetzle'
Per serving
Ingredients
For the yeast mixture
- 1 TB tepid water
- 1/8 tsp inulin prebiotic fibre powder
- 1/2 tsp dried active yeast
To make the 'spaetzle'
- 2 large eggs
- 40 g double cream
- 40 g almond flour
- 1 TB arrowroot powder, (8g / 0.3oz)
- 1/2 tsp salt
- 2 tsp psyllium husk powder
- olive oil, to prevent sticking (if needed)
Instructions
- Pour the tablespoon tepid water into a very small bowl. The water should not be hot, it should be mild. Stir in the inulin. (Inulin is a prebiotic / soluble fibre. Its only 0.4g net carbs per teaspoon. I use it because it does an excellent job of activating the yeast in the absence of traditionally-used sugar). Sprinkle over the dried active yeast and use the back of a teaspoon to combine. Leave in a warm place for about 10-15 minutes. After 15 minutes, your yeast mixture should be bubbly and foaming on the surface. This is a great sign and it should smell heavenly.
- In the meantime, in a separate large bowl, whisk the eggs well and add the cream, almond flour, arrowroot powder and salt, whisking well until you have a smooth mixture. Stir in the yeast mixture too.
- Lastly, whisk in the psyllium husk powder which will thicken the mixture, so you may want to switch to a silicon spatula to finish combining the mixture.
- Bring a large pan of salted water to the boil and have a colander at hand. Also, have a sieve placed over a bowl ready.
- Working in two or three batches, pour some of the mixture into the colander, then tip the colander on its side and use a silicon spatula (or even a pastry scraper) to push the mixture through the colander into the water.
- You may need to reduce the water to a simmer to prevent bubbling over. Leave to cook for 2 minutes, being very gentle not to agitate the water too much (its only the eggs holding it together). Use a spider strainer or slotted spoon to remove the 'spaetzle' and place in a sieve to drain well. Repeat the process until all your 'batter' has been made. If the 'spaetzle' looks like it has too many 'bits' on it, simply run hot water over it while it is in the sieve and leave to drain well to prevent a watery end-result.
- If you aren't enjoying it immediately, drizzle over a little olive oil to prevent the pieces sticking together. REMEMBER that this is an undressed recipe and there is only a tiny bit of flavour from the yeast mixture, so it is up to you to get creative with what you will serve on (or with) it! We had it drizzled with melted butter and topped with fried mushrooms and garlic!
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 155Kcal / 649kJ
Fat 13g
Carbohydrates 3.1g
Protein 6.1g
Allergens
Eggs
Milk
Almonds
See all the Side dish Ideas on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
3 Comments
Thank you thank you thank you!!! I have tried many low carb/keto versions and this is the very closed I have ever tried. One of my favorite things from childhood is spaetzle. I make my trial time yesterday. Added butter and cheese. Yum.
Amazing! I haven’t made this in so long, so thank you for the reminder! xxxx
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx