Recipe description
July 6, 2026
Carrot apple salad with sunflower seeds
Fiber-rich carrot-apple salad that supports digestion and gut balance.
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: sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from carrots, apples, and sunflower seeds.
- Colorful plant ingredients provide polyphenols and gut diversity.
- Simple, quick prep with healthy fats from seeds to balance energy.
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
Carrot
2
piece
Apple
1
piece
Seed, sunflower
2
tablespoon
Lemon juice
1
tablespoon
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Grate the carrots and chop the apple into bite-sized pieces.
2
In a large bowl, combine the grated carrots, apple pieces, and sunflower seeds.
3
In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
4
Pour the dressing over the salad and toss until well coated.
5
Serve immediately or refrigerate for up to an hour before serving.
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Nutrition
320 kcal
Calories
8 g
Protein
38 g
Carbohydrates
7 g
Fiber
18 g
Sugar
14 g
Fat
2 g
Saturated fat
0.3 g
Salt
FAQ
What ingredients are in this carrot apple salad?
A simple mix of carrot, apple, sunflower seeds, and a light dressing; the exact ingredients and amounts depend on the recipe.
How do I make this salad?
Shred or slice the carrots, dice the apples, toast the seeds, and toss with the dressing; mix everything and refrigerate if desired.
How long will it keep in the fridge?
In an airtight container, about 3-4 days; the apple may oxidize slightly.
Can I prepare it ahead for the week?
Yes—prepare components in advance or assemble the salad and store; keep the dressing separate until serving to preserve crunch.
Is it vegan and dairy-free?
Yes, it’s dairy-free and can be vegan; just ensure the dressing contains no dairy.
How can I customize the flavor?
Add citrus zest or a splash of lemon or orange juice, cinnamon, or honey for sweetness; swap in or add fruits or nuts.
Are there any common allergens?
Sunflower seeds can trigger allergies for some; check other ingredients like the dressing.
How much fiber does a serving provide?
The recipe emphasizes fiber; exact grams vary by portion and ingredients.
What substitutions work well?
Try pears instead of apples, almonds or pumpkin seeds instead of sunflower seeds, or add raisins.
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