Low Sodium Traditional German Spatzle

Indulge in the comforting flavors of Low Sodium Traditional German Spätzle, a lighter take on the beloved Bavarian pasta dish. This homemade recipe combines simple ingredients like all-purpose flour, eggs, and a hint of nutmeg for authentic taste without the excess sodium. The dough is effortlessly transformed into tender, noodle-like morsels using a spätzle maker or colander, then quickly boiled and sautéed in unsalted butter for a golden finish. Perfect as a side dish or a base for hearty gravies, this spätzle is easy to prepare in under 30 minutes and can be garnished with fresh parsley for a touch of color and freshness. Heart-healthy and rich in tradition, this low sodium recipe is proof that comfort food can be both delicious and mindful.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups All-purpose flour
• 3 large Eggs
• 0.5 cup Water
• 0.25 cup Milk
• 0.25 teaspoon Salt substitute (optional)
• 0.125 teaspoon Ground nutmeg (optional for a traditional touch)
• 2 tablespoons Unsalted butter
• 2 tablespoons Fresh parsley (optional, chopped, for garnish)

Directions

Step 1

In a large mixing bowl, combine the all-purpose flour, optional salt substitute, and nutmeg.

Step 2

In a separate bowl, whisk together the eggs, water, and milk until fully combined.

Step 3

Gradually add the wet ingredients to the flour mixture, stirring constantly with a wooden spoon or spatula until a sticky, thick dough forms. The dough might be slightly elastic, which is normal.

Step 4

Bring a large pot of water to a boil. Reduce to a gentle simmer.

Step 5

Using a spätzle maker, large-holed colander, or slotted spoon, press the dough into the simmering water. Work in batches to avoid overcrowding.

Step 6

Let the spätzle cook for 2-3 minutes or until they float to the surface. Remove them with a slotted spoon and transfer to a colander to drain.

Step 7

Repeat with the remaining dough until all spätzle is cooked.

Step 8

In a large skillet, melt the unsalted butter over medium heat. Add the drained spätzle and sauté for 2-3 minutes until lightly golden and heated through.

Step 9

Serve immediately, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	(601.9g)

Amount per serving	% Daily Value*
Calories	1327.3

Total Fat 42.0g	0%
Saturated Fat 19.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 625.5mg	0%
Sodium 249.0mg	0%
Total Carbohydrate 187.4g	0%
Dietary Fiber 6.6g	0%
Total Sugars 4.1g
Protein 45.9g	0%

Vitamin D 149.8IU	0%
Calcium 208.1mg	0%
Iron 13.8mg	0%
Potassium 1497.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.8%

Protein: 14.0%

Carbs: 57.2%