Recipe description
July 11, 2026
Green asparagus salad with egg
Fiber-rich green asparagus salad with egg for everyday gut-friendly meals.
90%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from asparagus supporting gut-friendly digestion.
- Balanced with egg-based protein for satiety.
- Polyphenol-rich plant components contribute to dietary 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
Asparagus, green
200
grams
Egg
2
piece
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Start by washing the green asparagus thoroughly and trimming the ends.
2
Steam or boil the asparagus for about 3-5 minutes until tender but still crisp. Drain and set aside.
3
In a small bowl, whisk together olive oil, salt, black pepper, and lemon juice.
4
Boil the eggs in a saucepan for about 8-10 minutes for hard-boiled eggs. Once cooked, cool in ice water, peel, and cut into halves.
5
In a serving bowl, combine the asparagus and dressing. Toss gently to coat.
6
Top the salad with halved boiled eggs.
7
Serve immediately and enjoy your green asparagus salad with egg.
More Recipes For Your Gut
Nutrition
300 kcal
Calories
14 g
Protein
12 g
Carbohydrates
4 g
Fiber
2 g
Sugar
20 g
Fat
5 g
Saturated fat
0.8 g
Salt
FAQ
What are the main nutritional benefits of this salad?
It combines fiber-rich asparagus (including prebiotic inulin) with protein from eggs, plus polyphenols, supporting balanced nutrition and gut-friendly eating.
Is this recipe vegetarian or vegan?
It's ovo-vegetarian (includes eggs). For a vegan version, swap eggs for plant-based protein like tofu or chickpeas.
Can I prepare this ahead or how should I store leftovers?
Best served fresh, but you can chill leftovers for 1–2 days in a sealed container. Dress just before serving to keep it bright.
How should I cook the asparagus and eggs?
Cook asparagus until crisp-tender (steam, roast, or blanch). Boil eggs for about 7–9 minutes for hard-boiled or shorter for soft; peel and slice.
What substitutions or add-ins work well?
Try herbs, lemon, olive oil, feta, avocado, or nuts; swap asparagus for green beans or add chickpeas for extra protein.
Is this dish gluten-free and dairy-free?
Naturally gluten-free and dairy-free, as long as you use gluten-free condiments and avoid dairy-containing dressings.
How does this dish support gut-friendly eating?
The asparagus provides prebiotic fibers that help gut bacteria, while the eggs provide protein for satiety and nutritional balance.
How should I portion this for one meal or for meal prep?
One serving is usually lunch-sized; for two lighter meals, double the ingredients.
What dressing options pair best with this salad?
A simple lemon vinaigrette or olive oil with a pinch of mustard and herbs complements the asparagus and eggs.
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