Recipe description
June 18, 2026
Whole-grain bread with yogurt egg salad
Whole-grain bread with yogurt egg salad supports gentle digestion.
Gut Friendly
Probiotic Rich
Fermented Foods
86%
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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We found the following allergens in the recipe ingredients: egg, tree_nut, milk, mustard, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- High-fiber whole grains support digestive regularity.
- Yogurt provides fermentation-linked proteins and gut-friendly bacteria.
- Includes herbs and vegetables for polyphenols and dietary diversity.
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, whole grain
2
slice
Egg
3
piece
Yoghurt, Greek
0.5
bowl
Mayonnaise
2
teaspoon
Mustard
1
teaspoon
Chives
2
teaspoon
Salt
0.25
teaspoon
Instructions
1
Boil eggs for 10 minutes, then cool and peel them.
2
Chop the green capsicum and chives.
3
In a bowl, mash the boiled eggs and mix with yogurt, capsicum, chives, salt, and pepper.
4
Spread the egg mixture onto slices of whole-grain bread.
5
Serve immediately and enjoy your meal.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
44 g
Carbohydrates
6 g
Fiber
6 g
Sugar
16 g
Fat
4 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe vegetarian?
Yes for lacto-vegetarians; not vegan because it uses eggs and yogurt.
Is it gluten-free?
Not if you use ordinary whole-grain bread; for a gluten-free version, substitute gluten-free bread.
How should I store leftovers?
Refrigerate the egg salad promptly; it will keep 3–4 days. Assemble the sandwich fresh or store the salad separately and toast the bread before serving.
Can I make this dairy-free or egg-free?
For dairy-free, use plant-based yogurt; for egg-free, replace eggs with mashed chickpeas or a plant-based protein and adjust seasoning.
How can I customize with herbs or add-ins?
Mix in dill, chives, parsley, or cilantro; add cucumber, tomato slices, or shredded carrot for extra fiber and crunch.
What are the health benefits?
Whole-grain bread adds fiber that supports digestion; yogurt and eggs provide protein; herbs add polyphenols and extra fiber.
How should I portion this?
A standard serving is one sandwich made with two slices of bread; halve it for a lighter option or make a snack-sized portion.
How can I make it creamier?
Use a little yogurt (or a splash of olive oil and lemon juice) to loosen and cream the mixture.
Can I freeze or prepare this in advance?
Best to refrigerate and assemble just before eating; freezing egg salad is not recommended as texture may change.
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