Recipe description
July 24, 2026
Boiled egg with tuna and peppers
Simple, fiber-friendly protein pairing for gentle digestion and balance.
High Protein
Easy Recipe
Family Friendly
82%
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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Takes about 2 minutes.
Why this recipe fits you
- Fiber from peppers and vegetables supports gut health and satiety.
- Colorful plant foods and herbs add polyphenols and diversify plant ingredients.
- Balanced with egg and tuna protein and vegetables for a simple, gut-friendly plate.
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
2
piece
Tuna, in water
1
can
Capsicum, red
0.5
piece
Capsicum, yellow
0.5
piece
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Dill
1
teaspoon
Instructions
1
Place eggs in a saucepan and cover with cold water. Bring to a boil over medium-high heat, then reduce heat to maintain a gentle simmer. Cook for 9-10 minutes for hard-boiled eggs.
2
While eggs are cooking, prepare the peppers. Wash and dry the bell peppers, then remove seeds and membranes. Cut into thin strips or small dice.
3
Drain the canned tuna and place in a mixing bowl. Add the chopped bell peppers to the tuna.
4
When eggs are done, transfer them to a bowl of ice water to cool for 5 minutes. Peel the eggs and slice them into quarters.
5
Gently combine the tuna and pepper mixture. Season with salt and black pepper to taste.
6
Divide the tuna and pepper mixture between two plates. Arrange the boiled egg quarters around or on top of the tuna mixture.
7
Finish with a sprinkle of fresh dill or other herbs if desired. Serve immediately.
More Recipes For Your Gut
Nutrition
150 kcal
Calories
20 g
Protein
3 g
Carbohydrates
1 g
Fiber
2 g
Sugar
7 g
Fat
2 g
Saturated fat
0.5 g
Salt
FAQ
Is this recipe suitable for a low-sodium diet?
It uses 0.25 tsp salt; you can halve it or omit it and flavor with herbs.
How long does it take to prepare?
About 15–20 minutes from start to finish.
Is there a vegetarian version?
The current recipe includes tuna and eggs. For a vegetarian option, omit the tuna and replace with chickpeas, white beans, or firm tofu; you can keep the eggs if you’re ovo-vegetarian.
How should I store leftovers?
Refrigerate in an airtight container and use within 1–2 days.
Are the ingredients gluten-free?
Yes, the recipe as written contains no gluten-containing ingredients.
How many servings does it make?
Two servings.
What are the gut-health benefits of this dish?
It provides protein for satiety and fiber from the peppers; dill adds flavor with minimal added sugar.
Can I swap peppers for other vegetables?
Yes—crunchy options like cucumber, carrot, or zucchini work; adjust the preparation time as needed.
How can I season it if I have dietary restrictions?
Use black pepper and herbs; if you need to limit salt, try lemon juice or vinegar for tang.
Can I prep this ahead for meal prep?
Boil the eggs ahead and refrigerate; assemble the tuna and peppers just before serving for best texture.
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