Recipe description
June 24, 2026
Quinoa with kale and egg
Wholesome quinoa with kale and eggs for gentle digestion support
Gluten Free
Leafy Greens
Protein Rich
92%
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
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from quinoa and kale supports digestion and a diverse gut microbiome.
- Includes polyphenol-rich greens and a whole grain for plant-forward nutrition.
- Balanced with protein from quinoa and eggs for satisfying meals.
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
Quinoa
1
cup
Kale
2
cup
Egg
2
piece
olive oil
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the quinoa under cold water and drain.
2
In a saucepan, combine the quinoa with 2 cups of water, salt, and bring to a boil.
3
Reduce heat, cover, and simmer for 15 minutes until the quinoa is tender and water is absorbed.
4
While the quinoa cooks, heat olive oil in a skillet over medium heat.
5
Add kale to the skillet and sauté for 3-4 minutes until wilted.
6
In another pan, fry the eggs to your desired doneness.
7
Fluff the cooked quinoa with a fork and mix in the sautéed kale.
8
Divide the quinoa and kale mixture into bowls, top with fried eggs, and season with black pepper.
More Recipes For Your Gut
Nutrition
326 kcal
Calories
16 g
Protein
46 g
Carbohydrates
6 g
Fiber
1 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.6 g
Salt
FAQ
What are the main health benefits of this quinoa, kale, and egg bowl?
It combines fiber-rich quinoa and kale with protein from quinoa and egg, supporting digestion, fullness, and balanced nutrition.
Is this dish suitable for vegetarians or vegans?
It's suitable for vegetarians but not vegan unless you replace the egg with plant protein.
Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free, but check packaging for cross-contamination if needed.
Can I make this dairy-free?
Yes, it’s dairy-free as written; use olive oil instead of butter if you prefer.
How should I store leftovers?
Cool and refrigerate in a sealed container for 3–4 days; reheat gently.
Can I meal-prep this?
Yes, cook quinoa and chop kale ahead; assemble and reheat when ready.
How can I customize the recipe?
Try other greens, add beans or tofu, or top with seeds; adjust seasoning to taste.
What if I have an egg allergy?
Replace the egg with a plant protein and ensure other ingredients are egg-free.
Is this dish gut-friendly and fiber-rich?
Yes, it provides soluble and insoluble fiber from quinoa and greens, supporting digestion and gut health.
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