Recipe description
June 18, 2026
Breakfast salad with egg, tomato and cucumber
A fresh breakfast salad supporting digestion and fiber variety.
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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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from tomato and cucumber.
- Includes plant foods with polyphenols and gut-friendly nutrients.
- Balanced protein from egg with a simple dressing.
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
Tomato
2
piece
Cucumber
1
bowl
Lettuce
1
bowl
Oil, olive
1
tablespoon
Lemon juice
2
teaspoon
Salt
0.5
teaspoon
Instructions
1
Boil the eggs in a pot of water for about 8-10 minutes until hard-boiled.
2
While the eggs are boiling, chop the tomato and cucumber into bite-sized pieces.
3
Once the eggs are done, cool them under cold running water, peel, and slice them.
4
In a large bowl, mix the chopped tomato and cucumber.
5
Add the sliced egg on top and drizzle with olive oil.
6
Season with salt and pepper to taste. Garnish with fresh herbs if desired.
More Recipes For Your Gut
Nutrition
240 kcal
Calories
8 g
Protein
9 g
Carbohydrates
2 g
Fiber
5 g
Sugar
19 g
Fat
4 g
Saturated fat
0.3 g
Salt
FAQ
Is this breakfast salad good for weight management?
Yes—it combines protein, fiber, and hydration to help you feel full, but portion sizes and your total daily intake matter.
How many eggs should I use per serving?
One to two eggs per serving; cook them until firm for safety.
Can I customize the vegetables or dressings?
Yes—swap tomatoes or cucumber for other crunchy vegetables; use a light vinaigrette.
What dressing would you recommend?
A simple olive oil and lemon juice or vinegar dressing; keep it light so the ingredients shine.
How should I store leftovers?
Best eaten fresh; if needed, store components and dressing separately in the fridge for up to 1 day.
Is this suitable for plant-based or vegan diets?
With eggs it's not vegan; to make it vegan, replace the eggs with chickpeas, tofu, or another plant protein.
Is it safe for people with egg allergies?
If you have an egg allergy, avoid the dish or substitute the protein with tofu or beans.
What nutrients does this provide?
Protein from the egg; fiber and polyphenols from the vegetables; vitamins A and C, potassium, and hydration from tomato and cucumber.
How can I make it more filling in the morning?
Add healthy fats (olive oil or avocado) or a side of whole grains (oats or quinoa).
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