Recipe description
Published on: June 23, 2026
Protein Rich
Easy Recipe
Ingredients
Egg
4
piece
Tomato
2
piece
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Instructions
1
Place eggs in a pot and cover them with water.
2
Bring the water to a boil over medium heat.
3
Once boiling, cover the pot and remove it from the heat; let the eggs sit for 9-12 minutes.
4
While the eggs are cooking, chop the tomatoes and set them aside.
5
After the timer goes off, transfer the eggs to an ice bath to cool for a few minutes.
6
Peel the eggs and slice them in half.
7
Plate the eggs and top them with the chopped tomatoes. Season with salt and pepper to taste.
Nutrition
110 kcal
Calories
7 g
Protein
5 g
Carbohydrates
2 g
Fiber
3 g
Sugar
5 g
Fat
1.5 g
Saturated fat
0.2 g
Salt
Why this recipe fits you
- High-fiber tomato provides plant-based fiber and polyphenols to support gut health.
- Egg supplies protein and fat for balanced digestion and satiety.
- Minimal prep and cook time make it a practical, fiber-friendly meal.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this dish suitable if I have an egg allergy?
No. This dish uses boiled eggs, so it isn’t suitable for egg allergies. You can substitute with plant-based protein like beans or tofu.
Approximately how many calories or nutrients does a serving provide?
Nutrition varies by egg and tomato size, but a typical serving provides protein from the egg, fiber from the tomato, and a light fat from the yolk; roughly 100–150 calories.
Can I customize ingredients to keep it gut-friendly?
Yes. Keep it simple; add other mild vegetables and a light drizzle of olive oil if desired; avoid heavy sauces.
Is this gluten-free?
Yes. Eggs and tomatoes are naturally gluten-free; just avoid gluten-containing toppings.
How should I cook the egg to be best for digestion?
Boil the egg until fully set, then enjoy with tomato. If digestion is a concern, you might prefer soft-boiled or less fatty options; listen to your body.
Is this suitable for vegetarians or vegans?
It can be part of a vegetarian (ovo-vegetarian) diet, but it's not vegan due to the egg.
Could tomatoes irritate digestion for some people?
Some people may find tomatoes acidic or triggering for reflux/IBS; try smaller portions or milder varieties if needed.
How should I store leftovers?
Store boiled eggs in the fridge for up to 1 week; keep tomatoes refrigerated; best eaten fresh, or assemble just before serving.
Can I make this more filling by adding grains or beans?
Yes. Pair with whole-grain bread, quinoa, or beans to increase fiber and satiety while keeping it light.
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