Fat-free Knaidlach Recipe - Israel's Traditional Dish

Fat-free Knaidlach

Fat-free Knaidlach Recipe - Israel's Traditional Dish
Region / culture: Israel | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 6


Fat-free Knaidlach
Fat-free Knaidlach

Fat-free Knaidlach is a traditional Jewish dish that is perfect for those looking for a healthier alternative to the classic matzo ball soup. These knaidlach are light and fluffy, yet still full of flavor.


Knaidlach, also known as matzo balls, have been a staple in Jewish cuisine for centuries. Traditionally made with matzo meal, eggs, and schmaltz (rendered chicken fat), these dumplings are typically served in a flavorful chicken broth.


How to prepare

  1. Beat the egg whites until they become stiff, then add the beaten yolks.
  2. Fold in the matzo meal and salt into the eggs.
  3. Bring 4 qt (3.78 liters) of salted water to a boil.
  4. Using moistened hands, form balls that are the size of a walnut and drop them into the boiling water.
  5. Cover and boil for 20 minutes or longer.


  • Add chopped fresh herbs such as dill or parsley to the knaidlach mixture for added flavor.
  • Use whole wheat matzo meal for a nuttier flavor and added fiber.

Cooking Tips & Tricks

Be sure to beat the egg whites until stiff peaks form for the lightest and fluffiest knaidlach.

- Use moistened hands when forming the knaidlach to prevent sticking.

- Boil the knaidlach in salted water for at least 20 minutes to ensure they are fully cooked.

Serving Suggestions

Serve Fat-free Knaidlach in a warm bowl of chicken broth for a comforting and satisfying meal.

Cooking Techniques


Ingredient Substitutions

Use gluten-free matzo meal for a gluten-free version of this recipe.

- Substitute aquafaba (the liquid from a can of chickpeas) for the egg whites to make this recipe vegan.

Make Ahead Tips

Prepare the knaidlach mixture ahead of time and store it in the refrigerator until ready to cook.

Presentation Ideas

Serve Fat-free Knaidlach garnished with fresh herbs and a sprinkle of black pepper for a beautiful presentation.

Pairing Recommendations

Pair Fat-free Knaidlach with a crisp green salad or roasted vegetables for a complete meal.

Storage and Reheating Instructions

Store leftover knaidlach in an airtight container in the refrigerator for up to 3 days. Reheat in a pot of simmering chicken broth until heated through.

Nutrition Information

Calories per serving

Each serving of Fat-free Knaidlach contains approximately 70 calories.


Each serving of Fat-free Knaidlach contains approximately 10 grams of carbohydrates.


Fat-free Knaidlach contains no added fats.


Each serving of Fat-free Knaidlach contains approximately 3 grams of protein.

Vitamins and minerals

Fat-free Knaidlach is a good source of iron and calcium.


Fat-free Knaidlach contains eggs and gluten from the matzo meal.


Fat-free Knaidlach is a low-calorie, low-fat, and low-carb dish that is a great addition to a healthy diet.


Fat-free Knaidlach is a delicious and healthy alternative to traditional matzo balls. With a light and fluffy texture, these dumplings are perfect for adding to soups or enjoying on their own.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a sunny afternoon in the bustling streets of Jerusalem, where the tantalizing smells of spices and freshly baked bread wafted through the air. I was wandering through the crowded marketplace when I stumbled upon a tiny, hole-in-the-wall restaurant run by a sweet old woman named Miriam.

As soon as I stepped inside, I was greeted by the warm, inviting aroma of simmering soups and savory stews. The walls were adorned with old family photos and faded recipe cards, giving the place a cozy, lived-in feel. I knew right away that I had stumbled upon a hidden gem.

I sat down at one of the rickety wooden tables and ordered a bowl of matzo ball soup, a dish that I had always loved but had never quite been able to master. Miriam bustled around the kitchen, her hands moving deftly as she prepared my meal. When she finally brought out the steaming bowl of soup, I took my first spoonful and was immediately transported back to my grandmother's kitchen.

The matzo balls were light and fluffy, with just the right amount of seasoning. I could tell that Miriam had put her heart and soul into this dish, and I knew that I had to learn her secret. So, after finishing my meal, I approached her and asked if she would be willing to share her recipe with me.

Miriam smiled warmly and beckoned me into the kitchen. She handed me a worn, yellowed piece of paper covered in faded handwriting and told me that this was her family's recipe for fat-free knaidlach, or matzo balls. I thanked her profusely and tucked the precious recipe into my purse, vowing to make it my own.

When I got back to my own kitchen, I set to work recreating Miriam's knaidlach. The recipe was simple, calling for just a few basic ingredients like matzo meal, eggs, and water. But the real magic lay in the technique, which involved whipping the egg whites until they were light and airy before folding them into the matzo meal mixture.

As I worked, I thought back to my own grandmother, who had taught me so much about cooking and baking. She had always stressed the importance of using fresh, high-quality ingredients and taking the time to really savor the process of creating a meal. I could almost hear her voice in my ear as I lovingly shaped the knaidlach into small, round balls and dropped them into a pot of boiling water.

When the knaidlach were finally done, I ladled them into a bowl and took my first bite. They were light and fluffy, just like Miriam's, with a delicate flavor that danced on my tongue. I closed my eyes and savored the taste, feeling a deep sense of satisfaction wash over me.

From that day on, fat-free knaidlach became a staple in my cooking repertoire. I would make them for family gatherings, potlucks, and holidays, always receiving rave reviews from everyone who tried them. And every time I made them, I would think back to that sunny afternoon in Jerusalem and the kind old woman who had shared her recipe with me.

So, to Miriam, wherever you are now, I want to say thank you. Thank you for opening up your kitchen and your heart to me, and for passing down a recipe that has brought joy and comfort to countless people. Your legacy lives on in every batch of fat-free knaidlach that I make, and I will always be grateful for the day that our paths crossed.


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