Recipe description
June 15, 2026
Mediterranean Breakfast Bowl with Eggs and Lentils
Gut-friendly Mediterranean breakfast bowl with eggs and lentils.
High Protein
Fiber Rich
Protein Rich
86%
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: tree_nut, egg, milk, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
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
Red lentils
0.5
cup
Egg
2
piece
Cherry tomatoes
1
cup
Cucumber
0.5
bowl
Feta cheese
0.33
cup
Oil, olive
2
tablespoon
Lemon juice
3
teaspoon
Parsley
2
tablespoon
Olive
8
piece
Instructions
1
Cook the lentils in boiling water according to package instructions until tender. Drain and set aside.
2
Heat olive oil in a frying pan over medium heat, and sauté spinach until wilted.
3
In the same pan, crack the eggs and cook to your preferred doneness.
4
In bowls, layer cooked lentils, sautéed spinach, and top with cooked eggs.
5
Add halved cherry tomatoes, crumbled feta cheese, and fresh basil on top.
6
Season with salt and black pepper to taste and serve warm.
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Nutrition
450 kcal
Calories
22 g
Protein
45 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this breakfast bowl vegetarian?
Yes for ovo-vegetarians; it includes eggs and lentils. If you avoid eggs (vegan), you can substitute with extra lentils or tofu.
How long does it take to prepare?
About 20–30 minutes, depending on lentil cook time and how you like your eggs.
Can I meal-prep this bowl?
Yes. Cook lentils ahead, store them in the fridge; assemble toppings in the morning; it will keep for about 3 days in the fridge.
Is the dish gluten-free?
Generally yes as written, but check toppings or sauces for gluten.
What are the main protein and carbohydrate sources?
Lentils provide plant protein and fiber; eggs provide animal protein; the carbs come from lentils and any whole-grain toppings you add.
How should I cook the lentils?
Rinse, simmer in water or stock until tender (time varies by lentil type), then season.
How can I customize the toppings?
Use tomatoes, olives, herbs, greens, and other Mediterranean vegetables; feta or vegan cheese is optional.
Can I adapt this if I have egg or legume allergies?
If you’re allergic to eggs, skip them and add extra lentils or tofu; if you’re allergic to legumes, this dish may not be suitable.
What side dishes pair well with it?
A light side like fresh fruit, yogurt, or a small slice of whole-grain bread; choose sides that fit your needs.
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