Recipe description
August 1, 2026
Rye Crispbread with Hummus and Pickled Cabbage
Crisp, creamy, and tangy, with plant-based fiber for everyday gut-friendly eating
Fermented Foods
High Fiber
Whole Grains
84%
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, sesame, mustard, sulfites
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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
- Provides fiber from rye, chickpeas, and cabbage.
- Combines whole grains, legumes, and fermented vegetables for useful plant diversity.
- A quick, satisfying no-cook option with protein, healthy fats, and tangy flavor.
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
Bread, rye
4
slice
Hummus
4
tablespoon
Sauerkraut
2
cup
Instructions
1
Lay out 2 slices of rye crispbread per serving on a plate.
2
Spread 2 tablespoons of hummus evenly over each slice of crispbread.
3
Top each slice with 1 cup of pickled cabbage.
4
Serve immediately as a snack or light meal.
More Recipes For Your Gut
Nutrition
170 kcal
Calories
6 g
Protein
27 g
Carbohydrates
7 g
Fiber
3 g
Sugar
6 g
Fat
1 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this recipe make?
It makes 2 servings, with 2 crispbread slices per serving.
Does this recipe require cooking?
No. Simply spread the hummus on the crispbread, add the pickled cabbage, and serve.
Is rye crispbread gluten-free?
Usually not, because rye contains gluten. Use certified gluten-free crispbread if needed, and check all ingredient labels.
Is this recipe vegan?
It can be vegan, but check the labels of the crispbread and hummus for animal-derived ingredients.
Can I prepare it in advance?
For the best texture, assemble it just before serving. The crispbread may soften if topped too early.
Can I use fresh cabbage instead of pickled cabbage?
Yes, but the result will be less tangy and may need seasoning such as vinegar or lemon juice.
How can I make it less salty?
Drain the pickled cabbage and rinse it briefly if desired. Choose lower-salt hummus and cabbage when available.
What can I serve with it?
Serve it as a snack or light meal with fresh vegetables, fruit, or a simple salad.
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