Recipe description
June 11, 2026
Sourdough Crouton Panzanella Pasta Salad
Gut-friendly crunch with sourdough croutons in a vibrant pasta salad.
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Includes colorful vegetables and herbs providing fiber and polyphenols.
- Sourdough croutons contribute fermented flavor and texture.
- Balanced with olive oil and plant-based ingredients to support steady energy.
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, sourdough
200
grams
Pasta
150
grams
Tomato
300
grams
Cucumber
150
grams
Oil, olive
3
tablespoons
Basil
10
grams
Salt
1
teaspoon
black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
Cut the sourdough bread into cubes and spread them on a baking sheet.
3
Drizzle the bread cubes with olive oil and sprinkle with salt.
4
Bake in the oven for about 15-20 minutes or until golden brown and crispy.
5
While the croutons are baking, cook the pasta according to package instructions; drain and cool.
6
Chop the tomatoes and cucumber into bite-sized pieces.
7
In a large bowl, combine the cooked pasta, chopped vegetables, and fresh basil.
8
Once the croutons are ready, add them to the salad.
9
Drizzle with olive oil, season with black pepper, and toss gently to combine.
10
Serve immediately or refrigerate for up to an hour before serving.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
14 g
Protein
60 g
Carbohydrates
7 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
What exactly is Sourdough Crouton Panzanella Pasta Salad?
A light pasta salad with juicy tomatoes, cucumber, herbs, and crispy sourdough croutons, tossed with olive oil and a bright dressing.
Is this dish gluten-free or vegan?
By default it uses wheat pasta and sourdough bread. For gluten-free, swap in gluten-free pasta and gluten-free sourdough; for vegan, ensure the dressing is dairy-free.
Are there gut-friendly or prebiotic benefits?
The meal includes fiber from vegetables, prebiotic-friendly carbs, and olive oil. Sourdough may add gentle fermentation notes; individual gut responses vary.
How do I make sourdough croutons for this salad?
Cube the sourdough, toss with olive oil and a pinch of salt, then bake until golden and crispy.
Can I prepare this in advance?
Yes, but add the croutons just before serving to keep them crisp.
How should I store leftovers and how long will they keep?
Store in an airtight container in the fridge; best eaten within 1–2 days; croutons may soften over time.
What substitutions work if I have allergies?
Omit the croutons or use gluten-free bread; use gluten-free pasta; make sure the dressing is dairy-free if needed; avoid nuts if allergic.
Can I add extra protein?
Yes—grilled chicken, chickpeas, or tofu pair well with the salad.
What is a typical serving size and approximate calorie range?
Portions vary, but a common serving is about 1 to 1.5 cups; calories depend on pasta, oil, and crouton amount.
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