Recipe description
July 30, 2026
Blood Sugar Friendly Egg Spinach Bean Dinner Bowl
A nourishing bowl with beans, eggs, spinach for gentle digestion and gut balance.
Blood Sugar Friendly
Omega-3 Rich
High Fiber
88%
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: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and leafy greens.
- Includes plant diversity with legumes and greens.
- Balanced with eggs for protein and olive oil for 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
Egg
4
piece
Spinach
2
cup
Bean, red
1
cup
Oil, olive
1
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Heat olive oil in a skillet over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
2
Add spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from skillet and set aside.
3
In the same skillet, add beans and heat through, stirring occasionally, about 3-4 minutes.
4
Push beans to one side of the skillet. Crack eggs into the other side and cook to desired doneness, seasoning with salt and pepper.
5
Serve beans and eggs in bowls, topped with wilted spinach.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
20 g
Protein
22 g
Carbohydrates
8 g
Fiber
3 g
Sugar
16 g
Fat
3 g
Saturated fat
1.5 g
Salt
FAQ
Is this dish suitable for blood sugar management?
Yes. It has protein, fiber, and a balanced amount of carbohydrates; portion size helps, and individual blood sugar responses vary.
Is the recipe vegan?
No, it contains eggs; you can replace the eggs with tofu or chickpeas to make it vegan.
Can I reduce the salt or spices?
Yes. Use less salt or omit; add herbs and spices for flavor.
Can I use dried beans instead of canned?
Yes. Soak and cook dried beans; adjust cooking time. If using canned beans, drain and rinse to reduce sodium.
How should I store leftovers?
Refrigerate in an airtight container for 1–2 days; reheat gently.
Is this gluten-free?
Yes, as written.
Can I swap greens or beans?
Yes. Swap with kale, chard, or arugula; replace beans with chickpeas or black beans; adjust cooking times.
How can I increase protein if needed?
Add more eggs or more beans; watch calories.
What are the health benefits of this meal?
It provides fiber for gut health, plant-based prebiotics, and protein for satiety and energy.
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