Recipe description
July 20, 2026
Whole-grain toast with hummus and tomato
Fiber-rich toast with hummus and tomato to support gentle digestion.
Whole Food
Quick Meal
Whole Grains
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.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains and legumes.
- Includes plant foods with polyphenols from tomato and whole grains.
- Balanced with protein from hummus and slow-digesting carbs to support gut-friendly meals.
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
4
slice
Hummus
4
tablespoon
Tomato
1
piece
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Toast the whole grain bread slices until golden brown and crispy.
2
Slice the tomato into thin rounds.
3
Spread 1 tablespoon of hummus evenly on each slice of toast.
4
Arrange tomato slices on top of the hummus.
5
Season with salt and black pepper to taste.
6
Serve immediately and enjoy.
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Nutrition
210 kcal
Calories
11 g
Protein
35 g
Carbohydrates
7 g
Fiber
6 g
Sugar
5 g
Fat
1 g
Saturated fat
0.3 g
Salt
FAQ
Is this recipe vegan?
If you use vegan bread and hummus, yes. Check labels if you're unsure.
Is it gluten-free?
Only if you use gluten-free bread; hummus and tomato are gluten-free.
How many servings does it yield?
It makes 2 servings.
Can I prepare components ahead of time?
You can slice the tomato and have hummus ready, but toast the bread just before serving for best texture.
What are the health benefits of the ingredients?
Whole-grain bread adds fiber; hummus provides plant protein and prebiotic fiber; tomatoes offer moisture and polyphenols.
How should I store leftovers?
Best eaten fresh. If there are leftovers, store hummus and sliced tomatoes separately in the fridge and reassemble later; bread is best eaten soon.
What substitutions or variations work?
Swap tomato for cucumber or avocado; add herbs like basil or parsley; try different bread.
How can I adjust the seasoning?
Season to taste with salt and pepper; a squeeze of lemon or a drizzle of olive oil can brighten it.
Is this a good option for breakfast, lunch, or a snack?
Yes—it's versatile for breakfast, lunch, or a quick snack.
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