Recipe description
July 11, 2026
Kale potato skillet with egg
Gentle kale and potato skillet to support digestion
Fiber Rich
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and potatoes supports gut health.
- Includes polyphenol-rich greens and balanced protein from eggs.
- One-pan meal with fiber diversity and simple cleanup.
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
Kale
2
cup
Potato
2
piece
Egg
2
piece
Olive Oil
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Wash and chop the kale into bite-sized pieces.
2
Peel and dice the potatoes into small cubes.
3
Heat olive oil in a skillet over medium heat.
4
Add the diced potatoes to the skillet and sauté until they are golden brown and tender, about 10-15 minutes.
5
Stir in the kale and cook until it is wilted, about 5 minutes.
6
Create small wells in the mixture and crack an egg into each well.
7
Cover the skillet with a lid and cook until the eggs are set to your liking.
8
Season with salt and black pepper before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
18 g
Protein
40 g
Carbohydrates
5 g
Fiber
4 g
Sugar
12 g
Fat
6 g
Saturated fat
0.9 g
Salt
FAQ
Is this kale potato skillet with egg gut-friendly?
Yes — it's a simple, fiber-rich one-pan meal that fits a gut-friendly pattern when eaten in balanced portions.
How do kale and potatoes support digestion?
Kale provides fiber and polyphenols; potatoes supply easy-to-digest carbohydrates and, when cooled, resistant starch.
Can I make this vegan or egg-free?
Yes. Use scrambled tofu, chickpeas, or white beans for protein and cook in olive oil; omit eggs.
How many servings does this yield, and is it filling?
Typically serves 2; fullness depends on portion size and appetite.
What substitutions work if I have dietary restrictions?
Use gluten-free ingredients, dairy-free options, and plant-based proteins; avoid dairy or use dairy-free swaps.
What are tips to keep this gentle on digestion?
Cook until tender, use moderate fat, chop vegetables small, and avoid heavy sauces or spices.
How should I store leftovers?
Cool and refrigerate in a sealed container for 2–3 days; reheat gently on the stove or in the microwave.
Can I customize with other greens or proteins?
Yes—swap in spinach or chard; add beans, lentils, or tempeh for extra protein; adjust cooking time.
Is this gluten-free and dairy-free?
Gluten-free if all ingredients are gluten-free; dairy-free if you skip butter and cheese and use dairy-free stock.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.