Recipe

Healthy Spinach Spaetzle With Lemon Yogurt Sauce

Fluffy homemade spaetzle, naturally green from spinach, tossed with a bright lemon yogurt sauce and crispy chickpeas for a wholesome, weeknight-friendly comfort bowl.

By Matt Campbell

•

4.8

A bowl of homemade spinach spaetzle coated in a creamy lemon yogurt sauce topped with crispy chickpeas and fresh herbs on a wooden table

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There are two kinds of comfort food: the kind that puts you in a nap coma, and the kind that still feels cozy but leaves you with actual plans afterward. This spinach spaetzle is the second kind. It is tender little dumplings with crisp edges, a tangy lemon yogurt sauce that tastes like you have your life together, and crunchy roasted chickpeas that make the whole bowl feel complete.

Spaetzle sounds fancy, but it is basically a batter you push through holes into simmering water. No kneading. No rolling. No drama. You just stir, rest, and drop. The spinach gives you color and nutrients, and the sauce keeps things bright and light without sacrificing that creamy, cozy vibe.

Why It Works

Wholesome comfort: Spinach in the dough and chickpeas for a protein boost make this feel like a real meal, not just carbs on carbs.
Bright, not heavy: Greek yogurt + lemon makes a creamy sauce with a fresh, tangy finish.
Crisp edges, tender centers: A quick pan-toss in olive oil or butter gives you that irresistible browning.
Accessible technique: If you can stir pancake batter, you can make spaetzle.

Pairs Well With

Cucumber Radish Salad with Dill
Garlic Herb Roasted Carrots
Easy Creamy Tomato Soup
Lemon Roasted Broccoli

Storage Tips

Fridge: Store spaetzle and sauce separately if you can. Spaetzle keeps best in an airtight container for up to 4 days. Sauce keeps 3 to 4 days.

Crispy chickpeas: Best the same day. You can keep them up to 3 days for flavor, but they will soften. Re-crisp before serving.

Reheat: Warm spaetzle in a skillet with a splash of water and a little olive oil, then add sauce off heat so the yogurt does not split. Re-crisp chickpeas in a 400°F oven for 5 to 8 minutes.

Freeze: Freeze cooked spaetzle (no sauce) on a sheet pan until solid, then bag it for up to 2 months. For best texture, thaw overnight in the fridge and pan-fry to reheat. In a hurry, you can drop it into simmering water just until heated through, then drain well and pan-toss.

Common Questions

Do I need a spaetzle maker?

No. A colander with medium holes, a slotted spoon, or a flat grater-style spaetzle tool all work. The goal is to push batter through holes into simmering water.

Can I use frozen spinach?

Yes. Thaw it, squeeze it very dry, then blend with the water and eggs. Extra water in the spinach can make the batter too loose, so start with less added water and adjust.

Is yogurt sauce safe to heat?

Yes, gently. Keep heat low and avoid boiling. The easiest move is to warm the spaetzle first, then stir in the sauce off heat.

Can I make it gluten-free?

You can try a 1:1 gluten-free flour blend, but texture varies by brand. Expect slightly more delicate dumplings. Resting the batter helps.

Any dairy-free sauce options?

Yep. Swap the yogurt sauce for a quick tahini lemon sauce (tahini + lemon + garlic + salt + warm water) or use an unsweetened plain plant-based yogurt.

Allergen note?

This recipe contains gluten, eggs, and dairy as written.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Large pot for simmering water
Colander with medium holes or a spaetzle maker
Large mixing bowl
Blender (or immersion blender) for the spinach mixture
Slotted spoon or spider strainer
Large skillet for crisping and tossing
Sheet pan (for chickpeas)

Spaetzle is one of those dishes that feels like a secret handshake. The first time I made it, I was convinced it would be a mess, and it was, in the best way. Batter on my knuckles, steam in my face, tiny dumplings bobbing up like they were cheering me on. Now it is my go-to when I want something homemade that still respects my weeknight energy. The spinach version started as an “I wonder if…” moment, and the lemon yogurt sauce was the happy accident that made it feel fresh enough to eat year-round.

Healthy Spinach Spaetzle With Lemon Yogurt Sauce

(4.8 Reviews)

Prep Time 20 minutes

Cook Time 25 minutes

Total Time 45 minutes

Servings 4

Ingredients

For the crispy chickpeas

1 (15-ounce) can chickpeas, drained, rinsed, and patted very dry
1 tablespoon olive oil
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
Black pepper, to taste

For the spinach spaetzle

2 packed cups baby spinach (about 2 to 3 ounces)
2 large eggs
1/3 cup water (plus more as needed)
1 1/2 cups all-purpose flour
1/2 teaspoon kosher salt
1/8 teaspoon ground nutmeg (optional but very spaetzle)
1 tablespoon olive oil or 1 tablespoon butter, for pan-tossing
1 to 2 teaspoons olive oil or melted butter, for the holding bowl (prevents sticking)

For the lemon yogurt sauce

1 cup plain Greek yogurt (2% or whole)
1 tablespoon olive oil
1 large lemon (zest + 2 tablespoons juice, plus more to taste)
1 small clove garlic, finely grated
1 to 2 tablespoons warm water, to loosen
1/2 teaspoon kosher salt, plus more to taste
Black pepper, to taste

To finish

2 tablespoons chopped fresh parsley or dill
Optional: 2 tablespoons grated Parmesan or nutritional yeast
Optional: red pepper flakes

Instructions

Roast the chickpeas

Heat oven to 425°F and set a rack in the middle. Add chickpeas to a sheet pan. Toss with olive oil, paprika, garlic powder, salt, and pepper.
Roast 18 to 30 minutes, shaking the pan halfway, until dry, crisp, and browned (time depends on how dry your chickpeas are and how humid your oven feels).

Make the spaetzle batter

In a blender, combine spinach, eggs, and water. Blend until very smooth and bright green.
In a mixing bowl, whisk flour, salt, and nutmeg. Pour in the spinach mixture and stir until no dry flour remains. You are looking for thick pancake batter: sticky, thick, and it should slowly ribbon off a spoon. If it pours like soup, add 1 to 2 tablespoons flour. If it is paste-thick and will not move, add water 1 tablespoon at a time.
Rest batter 10 minutes. It will thicken slightly as the flour hydrates.

Cook the spaetzle

Bring a large pot of water to a gentle boil, then reduce to a lively simmer. Salt the water like pasta water, about 1 to 2 tablespoons kosher salt for a large pot.
Working in small batches (so the water stays at a simmer), press batter through a colander or spaetzle maker directly over the pot. Use a spatula to push it through. You want small, bite-size dumplings.
Cook 2 to 3 minutes. When the spaetzle float, give them 30 more seconds, then scoop them out with a slotted spoon. Taste one if you are unsure: it should be tender, not floury.
Transfer cooked spaetzle to a bowl and immediately drizzle with a little olive oil or melted butter (about 1 to 2 teaspoons total across all batches). Toss gently to coat so it does not glue itself into one heroic dumpling mass while you finish the rest.

Mix the sauce

In a bowl, whisk yogurt, olive oil, lemon zest, lemon juice, garlic, salt, and pepper.
Whisk in warm water 1 tablespoon at a time until the sauce is pourable and glossy.

Crisp and assemble

Heat a large skillet over medium-high heat. Add olive oil or butter.
Add cooked spaetzle in as close to a single layer as you can. Let it sit 2 to 3 minutes to brown, then toss and brown another 1 to 2 minutes.
Turn heat off. Add lemon yogurt sauce and toss gently to coat. Taste and adjust with more salt, pepper, or lemon.
Serve topped with crispy chickpeas, herbs, and optional Parmesan or nutritional yeast. Add red pepper flakes if you like a little chaos.

A skillet photograph of spinach spaetzle browning with crisp edges in olive oil

Nutrition information is estimated.

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