Recipe description
July 12, 2026
Spelt bread with vegetable spread
Whole grain spelt bread with vegetable spread supports digestion and fiber variety.
88%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grain spelt and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow 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, spelt
2
slice
Vegetable spread
2
tablespoon
Bell Pepper
1
piece
Cucumber
1
bowl
Carrot
1
piece
Oil, olive
1
tablespoon
Instructions
1
Toast the spelt bread slices until golden brown.
2
Chop the bell pepper and cucumber into small pieces.
3
Grate the carrot.
4
In a bowl, mix the chopped vegetables and grated carrot with the olive oil.
5
Spread the vegetable mixture evenly over the toasted spelt bread slices.
6
Serve immediately and enjoy.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
9 g
Protein
42 g
Carbohydrates
6 g
Fiber
5 g
Sugar
12 g
Fat
2 g
Saturated fat
0.5 g
Salt
FAQ
What is spelt bread and how does it differ from regular bread?
Spelt is an ancient grain. It has a slightly nutty flavor and can be easier to digest for some people. The recipe uses spelt for the bread and a vegetable spread as a fiber- and nutrient-rich topping.
Is this recipe vegan or vegetarian-friendly?
The vegetable spread is typically plant-based; check the spread’s ingredients to confirm there are no dairy or animal products.
How much fiber does it provide?
It provides dietary fiber from the spelt bread and the vegetables; the exact amount depends on portion size and the spread.
Can I customize the vegetable spread with different vegetables?
Yes. Use seasonal vegetables and your favorites; chop them finely and mix with a little oil, herbs, and seasoning.
How should I store leftovers?
Store the bread and spread separately in airtight containers in the fridge; slice the bread if you plan to reheat; bread can dry out, so best eaten within 2–3 days or frozen.
What are good serving suggestions?
Great for breakfast or lunch; pair with cheese or hummus for extra protein, or top with avocado or seeds for texture.
Is this dish gluten-free?
Spelt contains gluten, so it is not gluten-free. If you need gluten-free, substitute with gluten-free bread and use a gluten-free spread.
Can I freeze this?
You can freeze the bread slices; the spread is best made fresh, but you can freeze unused spread or prepare it fresh when serving.
How can I keep the spread savory yet light?
Use olive oil, lemon juice, herbs, and a pinch of salt; balance with sweet peppers, tomatoes, or cucumbers.
Are there common allergens to watch out for?
In this base recipe gluten is the main concern; check the spread ingredients for nuts, seeds, dairy or eggs.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.