Recipe description
June 27, 2026
Spinach salad with egg
A refreshing spinach salad that supports gentle digestion
Leafy Greens
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High-fiber spinach supports gentle digestion.
- Egg provides protein for satiety and balanced nutrition.
- Olive oil-based dressing adds healthy fats and polyphenols.
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
Spinach
4
tablespoon
Egg
2
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Prepare the spinach by rinsing it thoroughly in cold water and drying it with a salad spinner.
2
Hard boil the eggs in boiling water for about 10 minutes, then cool them in cold water and peel.
3
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the vinaigrette.
4
In a large salad bowl, combine the spinach and the vinaigrette, tossing to coat the leaves evenly.
5
Slice the hard-boiled eggs and place them on top of the salad before serving.
More Recipes For Your Gut
Nutrition
204 kcal
Calories
7 g
Protein
2 g
Carbohydrates
2 g
Fiber
1 g
Sugar
19 g
Fat
3 g
Saturated fat
0.4 g
Salt
FAQ
Is this spinach salad with egg suitable for vegetarians?
Yes—it's vegetarian-friendly (it includes eggs). If you avoid eggs, you can substitute with chickpeas or tofu.
Can I make this salad vegan (egg-free)?
Yes. Replace the eggs with plant-based protein like chickpeas, tofu, or tempeh; the greens and vinaigrette stay the same.
How should I wash and prep the spinach?
Rinse the spinach under cold water and dry thoroughly before using; trim any tough stems.
What kind of eggs should I use and how should they be prepared?
Hard-boiled eggs are common for this salad; you can use soft-boiled eggs as well, but ensure they’re fully cooked if serving to kids or pregnant people.
Can I prepare this in advance?
Yes—keep the greens and dressing separate; add eggs and toppings just before serving to maintain texture.
What dressing is used and can I tweak it?
A light vinaigrette (oil + vinegar or lemon juice, salt, pepper). You can adjust the oil amount, acidity, and add mustard or herbs to taste.
Is it gluten-free and dairy-free?
The base salad is gluten-free and dairy-free unless you add cheese or croutons; check the dressing for gluten-containing ingredients.
How can I customize this with other greens or toppings?
Try arugula, kale, or mâche; add tomatoes, cucumber, olives, chickpeas, avocado, nuts, or seeds for extra texture and protein.
How much protein and fiber does this provide per serving?
Spinach provides fiber; eggs provide protein; amounts vary by portion, but it’s a balanced option for a light meal.
Are there any health considerations when eating spinach regularly?
Spinach is nutritious, but some people may want to monitor oxalates or iron absorption. Eating a varied diet supports gut diversity.
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