Sourdough Toast with Hummus and Fermented Pickles

Sourdough toast with hummus and fermented pickles supports gentle digestion.

Fermented Foods
92%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

Enjoy a toasty, wholesome combo of sourdough, creamy hummus, and tangy fermented pickles. This simple assembly highlights fiber from bread and chickpeas, plus plant variety from a small plate of pickled vegetables, helping diversify your meals. The tangy hummus adds plant protein and healthy fats to balance the brain-gut connection, while sourdough may be gentler on digestion for some people due to natural fermentation. Fermented pickles contribute live cultures and polyphenol-rich flavors, encouraging a balanced eating pattern that fits into everyday routines and gut-conscious meals.

February 23, 2026
Sourdough Toast with Hummus and Fermented Pickles
Prep 10 min Cook 5 min Easy
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Why this recipe fits you

  • Contains fermented ingredients (sourdough and pickles) that support gut-friendly microbes.
  • Fiber from bread and chickpeas plus plant diversity from pickled vegetables.
  • Balanced with protein, healthy fats, and slow-release carbohydrates.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
70
🧬 Diversity support
65
🛡️ Inflammation support
80
🫧 Fermentation support
90
⚖️ Blood sugar stability
80

Ingredients

Bread, sourdough
1 slice
Bread, sourdough
Hummus
1 tablespoon
Hummus
fermented pickles
1 piece

Instructions

1

Toast the sourdough bread slices until golden brown.

2

Spread a generous amount of hummus on each slice of toast.

3

Top the hummus with fermented pickles.

4

Serve immediately and enjoy!

Nutrition

320 kcal Calories
11 g Protein
40 g Carbohydrates
6 g Fiber
4 g Sugar
9 g Fat
2 g Saturated fat
0.9 g Salt

FAQ

Is this dish vegan?
Yes—sourdough, hummus, and pickles are typically vegan; check the bread and hummus ingredients for dairy or honey.
Is sourdough bread gluten-free?
No; traditional sourdough uses wheat or rye and contains gluten. Fermentation can help digestion for some, but it is not gluten-free. If you need gluten-free, choose a certified gluten-free bread.
What are the main nutritional benefits?
It provides fiber from bread and chickpeas, plant protein from hummus, healthy fats from tahini and olive oil, and possible live cultures from fermented pickles.
Are the pickles probiotic?
Fermented pickles can contain live cultures, while vinegar-based pickles usually do not.
How should I assemble this?
Toast the sourdough, spread hummus, top with pickle slices, drizzle with olive oil, and season lightly.
How long do leftovers keep?
Hummus keeps in the fridge about 3–5 days; pickles keep longer; bread is best fresh. Eat assembled or soon after making.
What common allergens should I watch for?
Hummus contains sesame; bread contains gluten; check for garlic, mustard, or vinegar in the toppings or sauces.
Can I make this gluten-free?
Yes, use certified gluten-free bread and ensure the hummus and pickles are gluten-free.
What variations or add-ons work well?
Try avocado, tomato, cucumber, fresh herbs, extra olive oil, or seeds; you can use different hummus flavors.

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