Photograph of brown cows eating green grass. In the background are the snow covered Alps of Switzerland. The word Switzerland reads across the top of the image.

Swiss inspired Keto Friendly Spaetzle

Swiss inspired Keto Friendly Spaetzle

I love food, in case that wasn’t already apparent. And while I love to indulge in a festival of carbs while on vacation, my lifestyle at home is low-carb all the way. But coming home from some beautiful location and reminiscing on the incredible food, I’m always inspired to create some kind of low carb version that I can enjoy.

Illustration with the text that reads "I heart Cheese".  Heart is made to look like cheese.  Background is light blue and lettering is all a golden color.

Recently, on a trip to Bern, Switzerland, I enjoyed a gorgeous plate of Swiss Spätzli (similarly known as spaetzle in other regions, and Germany). They are basically little carbohydrate dumplings - some glorious, light mix of flour and water and maybe some kind of fat. They arrive to your table drenched in a creamy sauce - in my case, I chose a very cheese-forward sauce because, well, I love CHEESE and I was in SWITZERLAND

All the way home, I was thinking, how in the world could I replicate that amazing dish in a way that was keto-friendly? The cheesy sauce wouldn’t be an issue, but what to sub in for the spätzli?

Eureka! Much like Einstein came up with his theory of relativity in Switzerland, I had the genius idea of using cabbage!

I know, you may be thinking, whomp, whomp - cabbage. I can picture your mouth watering and your eyes glittering with excitement until the ultimate letdown: the word cabbage. But don’t fear! I’ve concocted a way to make it savory and tender and if you shut your eyes and just taste the symphony of flavor, you might just get transported to that fairytale restaurant on the cobblestone streets of the Old Town in Bern, Switzerland.

Photograph of multiple heads of green cabbage with a small icon in top left-hand corner that is a thumbs-down emoji.

And if you really can’t stand cabbage, read on for an alternative.

Swiss Inspired Keto Friendly Spaetzle in Creamy Cheese Sauce

Here is an awesome way to get the flavors of creamy, cheesy spaetzle without all those carbs! This lovely dish features a surprise main ingredient to replace those carb-tastic spaetzle, or homemade noodles. Try it today and you'll be instantly transported to the Alps!

  • Large Frying Pan
  • 9X16 Baking Dish
  • 1 head Cabbage, chopped into roughly 2-inch strips ((Green))
  • Olive Oil (extra virgin)
  • 1 ½ cups Onion, sliced (about 1-2 medium onions)
  • 2 cloves Minced Garlic
  • 1 tsp Paprika
  • 1 pinch Salt (adjust to taste)
  • 1 pinch Pepper (adjust to taste)
  • 4 tbsp Butter
  • 4 oz. Cream Cheese, softened
  • ¼ cup Heavy Whipping Cream
  • 1 tsp Garlic Powder
  • 1 ½ cups Shredded Sharp Cheese (Any mix of: Edam, Cheddar, Raclette, Swiss, Emmental, Gruyere)
  • 2 cups Beef Broth
  • 6 slices Swiss Cheese
  1. Preheat oven to 375℉ and grease your baking dish. Set aside.

  2. While the oven pre-heats, add a tablespoon of EVOO (Extra Virgin Olive Oil) to your large frying pan and set it on medium-low heat. Add in the sliced onions and sauté until softened, about 4 minutes.

  3. Next, add the cabbage to the onions and continue sautéing all together (you may have to add the cabbage in two batches, depending on how large your pan is). Sprinkle with salt, pepper and paprika, then stir to combine. Sauté until cabbage is just beginning to get soft, about 5-7 minutes.

  4. Transfer cabbage and onion mixture into prepared baking dish. Set aside while making the sauce. The heat will transfer from the cooked mixture, so be sure to set aside on a heat-resistant surface.

  5. In same frying pan, melt butter over low heat. Whisk in softened cream cheese and heavy whipping cream until combined. Add salt and pepper to taste, as well as garlic powder. When mix is hot - but not boiling - add in the shredded cheese and turn off heat. Stir until cheese is melted and incorporated.

  6. Add the cheese sauce to the cabbage and stir to combine. Slowly pour in the beef broth, ½ cup at a time, until cabbage has a nice coating of the sauce. You may not need all of the broth; adjust amount depending on how much sauce you like.

  7. Spread out the cabbage mixture in the pan until it is level. Top with slices of swiss. Bake in pre-heated oven at 375 ℉ for 25 minutes, or until bubbly and slightly browned on top.

  8. Garnish with a sprinkle of paprika, parsley garnish and cherry tomato if desired and enjoy! Dish will be very hot, so allow to cool before eating.

A note on cheese: I love adding whatever leftover cheeses I have in the fridge, but you can't go wrong with some sharp cheddar. Try different combinations and if it's a cheese you like, chances are, you're going to love it in this!

Cabbage Alternative: If you hate cabbage, try shirataki or konjac noodles - they are extremely lo-carb and take on the flavor of whatever sauce you use. To use them in this recipe, skip to making the cheesy sauce in the frying pan and then add in 2 packages of the fettuccini style noodles (after they've been rinsed and drained). Heat the noodles gently with the sauce and add in as much or as little broth as you like. Once everything has come to a simmer, top with the Swiss cheese slices and turn off the heat. Give the dish a few minutes for the cheese to get melty and then you're ready to serve!

Vegetarian Option: Use vegetable broth in place of the beef broth; follow the rest of the instructions as stated.

Main Dish
Swiss
cheesy, easy keto dinner, high protein, keto, keto diet, keto friendly, lo-carb, low carb, spaetzle, Swiss, vegetarian

Total Carbohydrate: 10.7 grams

Dietary Fiber: 2.5 grams

Total Net Carbs Per Serving: 8.2 grams

What's your favorite Travel Inspired Dish? Let us Know in the Comments Below!

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