Recipe description
July 31, 2026
Rye Crispbread with Hummus and Sauerkraut
A fiber-rich crispbread topped with creamy hummus and tangy fermented sauerkraut.
Fermented Foods
Quick Meal
High Fiber
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from rye, chickpeas, and cabbage.
- Includes fermented sauerkraut for added gut-friendly variety.
- Quick, plant-based, and satisfying with protein, healthy fats, and whole-grain 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
Bread, rye
4
slice
Hummus
4
tablespoon
Sauerkraut
2
cup
Instructions
1
Place two slices of rye crispbread on each serving plate.
2
Evenly spread two tablespoons of hummus over each slice of crispbread.
3
Top each hummus-covered crispbread with a generous portion of sauerkraut.
4
Serve immediately as a snack or light meal.
More Recipes For Your Gut
Nutrition
180 kcal
Calories
6 g
Protein
29 g
Carbohydrates
7 g
Fiber
3 g
Sugar
6 g
Fat
1 g
Saturated fat
2.2 g
Salt
FAQ
How many servings does this recipe make?
It makes 2 servings, with 2 rye crispbreads per person.
What ingredients are needed?
You need 4 rye crispbreads, 4 tablespoons of hummus, and 2 cups of sauerkraut.
Does this recipe require cooking?
No. Simply spread the hummus and add the sauerkraut before serving.
Is this recipe vegan?
It can be vegan, provided the hummus and crispbread are made without animal-derived ingredients.
Is this recipe gluten-free?
No. Rye naturally contains gluten. Use certified gluten-free crispbread only if appropriate for your dietary needs.
Can I adjust the toppings?
Yes. Adjust the amount of hummus or sauerkraut to taste, and add herbs, seeds, or sliced vegetables if desired.
Should I drain the sauerkraut?
Drain it lightly if it is very wet, which helps prevent the crispbread from becoming soggy.
Can I prepare this snack in advance?
It is best assembled just before eating. Store the ingredients separately in the refrigerator if preparing ahead.
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