Recipe description
July 31, 2026
Gentle Digestion Zucchini Egg Rice Dinner Bowl
A warm, easy bowl that supports gentle digestion and fiber variety.
Fermented Foods
Digestion Friendly
Gentle on Digestion
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, mustard
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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Fiber and plant diversity from zucchini, herbs, and fermented vegetables support gut-friendly fiber intake.
- Protein from eggs and healthy fats from olive oil help with satiety and balanced meals.
- Quick, simple dinner bowl with flexible fermentation pairing for 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
Zucchini
2
piece
Egg
2
piece
Rice
1
cup
Oil, olive
1
tablespoon
Fermented vegetables
0.5
cup
Herbs
1
tablespoon
Instructions
1
Cook the rice according to package instructions and set aside to cool slightly.
2
Grate or finely dice the zucchini and sauté in olive oil over medium heat until tender, about 5-7 minutes.
3
Push the zucchini to one side of the pan, crack the eggs into the empty space, and scramble until fully cooked.
4
Gently mix the cooked rice into the zucchini and egg mixture, warming through for 2-3 minutes.
5
Divide into two bowls, top with a spoonful of fermented vegetables and a sprinkle of fresh herbs.
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Nutrition
490 kcal
Calories
12 g
Protein
75 g
Carbohydrates
4 g
Fiber
6 g
Sugar
11 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is this recipe gluten-free?
Yes. It uses gluten-free ingredients as written. If you’re using store-bought fermented vegetables, check they’re gluten-free.
Can I make this vegan?
Yes. Replace the eggs with scrambled tofu or another plant-based protein; adjust cooking times as needed.
How long does it take to prepare?
About 25–30 minutes from start to finish, depending on rice cooking time.
Can I prep this in advance?
You can cook the rice ahead and refrigerate; chop zucchini ahead if you like. Assemble and reheat when ready.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days. Reheat gently in a skillet or microwave.
How can I customize with herbs or veggies?
Try parsley, cilantro, dill, chives, or basil. Swap zucchini for peppers or mushrooms; finish with a drizzle of olive oil.
How much protein does a serving have?
Approximately 16 g of protein per serving (from 2 eggs plus rice and vegetables).
What gut-health benefits does this dish offer?
It’s high in fiber from zucchini and rice and includes fermented vegetables for probiotics; zucchini polyphenols add hydration benefits.
How should I reheat without losing texture?
Reheat gently—micro‑wave with a splash of water or warm in a skillet; avoid overcooking the eggs.
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