Recipe description
March 22, 2026
Avocado, Sauerkraut & Egg Breakfast Bowl
A gut-friendly breakfast bowl with avocado, sauerkraut, and eggs.
Fermented Foods
Probiotic Rich
Digestion Friendly
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: mustard, sulfites, egg, tree_nut
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We found the following intolerances in the recipe ingredients: histamine
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Takes about 2 minutes.
Why this recipe fits you
- Balanced with fiber from avocado and sauerkraut and protein from eggs for steady energy.
- Fermented sauerkraut adds gut-friendly microbes and polyphenols from cabbage.
- Simple, quick breakfast using whole foods with healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Avocado
1
piece
Sauerkraut
0.5
cup
Egg
2
piece
Instructions
1
Slice the avocado in half, remove the pit, and scoop the flesh into a bowl.
2
Add the sauerkraut on top of the avocado in the bowl.
3
Fry the eggs to your desired doneness using olive oil in a pan.
4
Place the fried eggs on top of the avocado and sauerkraut.
5
Season with salt and pepper before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
9 g
Protein
7 g
Carbohydrates
4 g
Fiber
2 g
Sugar
14 g
Fat
3 g
Saturated fat
0.6 g
Salt
FAQ
Is this breakfast bowl vegetarian or vegan?
It's vegetarian (contains egg). It can be vegan if you substitute the egg with a plant-based protein.
How should I prepare it?
Mash or slice the avocado, add lemon juice if you like, top with sauerkraut, and finish with a cooked egg. Season to taste.
How much protein does it provide?
A large egg gives about 6–7 g protein; avocado and sauerkraut contribute small amounts; total around 8–12 g depending on portions.
Are there probiotics in the sauerkraut?
Traditional unpasteurized sauerkraut contains live cultures; many store varieties are pasteurized and may have few or none.
Is sauerkraut high in salt?
Yes, it can be high in sodium. Choose low-sodium brands or rinse briefly before use.
Is avocado good for digestion?
Avocado provides fiber and healthy fats that support digestion; start with small portions if you're not used to high-fiber foods.
Can I prepare this in advance?
You can prep components ahead: store avocado (with lemon juice to slow browning), sauerkraut, and cooked egg separately; assemble when ready.
What variations can I try?
Try plant-based protein in place of the egg, add veggies or seeds, or swap flavors with herbs, spices, or a dash of olive oil.
Is this suitable for gluten-free diets?
Yes, as long as all ingredients are gluten-free and no gluten-containing sauces are used.
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