Recipe description
October 4, 2026
Blood Sugar Friendly Egg Spinach Bean Salad
A fiber-rich egg, spinach, and bean salad for balanced everyday nourishment
Blood Sugar Friendly
High Fiber
Protein Rich
86%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut, sulfites
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Provides fiber and prebiotic carbohydrates from cannellini beans and vegetables.
- Combines protein-rich eggs with legumes, olive oil, and vegetables for balanced nourishment.
- Includes colorful plant foods such as spinach, red onion, and tomatoes for dietary variety.
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
4
tablespoon
Cannellini beans
1
cup
Onion, red
0.5
piece
Tomato, cherry
1
piece
Lemon juice
2
teaspoon
Oil, olive
2
tablespoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Place the eggs in a saucepan, cover with cold water, bring to a boil, and cook for 8-9 minutes for hard-boiled eggs.
2
Transfer the eggs to a bowl of cold water, let cool, then peel and quarter them.
3
Rinse and drain the cannellini beans thoroughly.
4
Rinse the spinach leaves and pat them dry, then roughly chop if the leaves are large.
5
Halve the cherry tomatoes and thinly slice the red onion.
6
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
7
In a large bowl, combine the spinach, beans, cherry tomatoes, and red onion.
8
Add the quartered eggs, drizzle with the dressing, and toss gently to combine. Serve immediately or refrigerate for later.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
18 g
Protein
29 g
Carbohydrates
8 g
Fiber
3 g
Sugar
25 g
Fat
5 g
Saturated fat
0.9 g
Salt
FAQ
How many servings does this egg, spinach, and bean salad make?
The recipe makes 2 servings.
How long should the eggs be cooked?
Boil the eggs for 8–9 minutes, then cool them in cold water before peeling.
Can I use canned cannellini beans?
Yes. Rinse and drain canned beans thoroughly before adding them to the salad.
Is this salad suitable for a blood sugar-conscious diet?
It can fit into a balanced diet, but beans still contain carbohydrates. Portion needs vary, especially for people with diabetes, so follow individual medical advice.
Can I prepare this salad in advance?
Yes. Prepare it ahead and refrigerate it in a covered container. For the best texture, add the dressing shortly before serving.
How should leftovers be stored?
Refrigerate leftovers promptly in an airtight container and use them within 1–2 days for the best quality.
What can I use instead of spinach?
You can use other tender leafy greens, such as arugula, lamb’s lettuce, or finely chopped kale.
Can I change the dressing?
Yes. You can adjust the lemon juice, olive oil, salt, and pepper to taste, while keeping the dressing simple.
Is this salad vegetarian?
Yes, it is vegetarian. It contains eggs but no meat or fish.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.