📍 Where this dish comes from: Stuttgart
Discover the history of this region →
Discover the history of this region →
Käsespätzle is the Swabian equivalent of mac and cheese — except far, far better. Soft egg noodles are layered with caramelised onions and melted Emmental then baked until the top is golden and bubbling, irresistible. This keto version replaces the Spätzle with blanched cauliflower, which absorbs the cheese and onion flavours beautifully and delivers all the comfort with a fraction of the carbs.
What You’ll Need
Servings: 4 servings
Calories: 340kcal
Ingredients
- 1 large head cauliflower broken into small florets
- 2 large onions very thinly sliced
- 200 g Emmental cheese grated
- 100 g Gruyère cheese grated
- 3 tbsp butter
- 1 tbsp erythritol (for onions)
- Salt pepper, and nutmeg to taste
- 3 tbsp fresh chives snipped
Instructions
- Caramelise onions in butter with erythritol over very low heat 30–40 min until deeply golden.
- Blanch cauliflower in salted water 5 min until just tender. Drain very well.
- Layer in a buttered ovenproof dish: cauliflower, onions, mixed cheeses. Repeat layers.
- Finish with a thick layer of cheese. Season each layer with salt, pepper, and nutmeg.
- Bake at 200°C for 20–25 min until deeply golden and bubbling. Serve with chives.
Nutrition
Serving: 1serving | Calories: 340kcal | Protein: 18g | Fat: 26g | Fiber: 4g
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Health Benefits
- Cauliflower provides choline, vitamin C, and indole-3-carbinol, compounds studied for their role in cellular health.
- Emmental provides calcium and vitamin K2, nutrients important for bone density.
- Properly caramelised onions develop compounds like luteolin, studied for their antioxidant properties.