Recipe description
July 22, 2026
Whole-grain toast with tomato and egg
Wholesome toast with tomato and egg supports gentle digestion.
Whole Grains
Easy Recipe
80%
General Gut Health Match
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains and tomato supporting gut bacteria.
- Includes plant-based polyphenols from tomato and a balance of protein with whole grains.
- Simple, quick, and balanced with fiber, protein, and healthy fats.
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
Tomato
1
piece
Egg
2
piece
Butter
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Toast the whole grain bread slices until golden brown and crispy.
2
While the bread is toasting, slice the tomato into thin rounds.
3
Heat a non-stick pan over medium heat and lightly butter the surface.
4
Crack the eggs into the pan and cook to your preferred doneness (sunny-side up or scrambled).
5
Season the cooked eggs with salt and black pepper.
6
Place the toasted bread slices on plates, top with tomato slices, then add the cooked eggs on top.
7
Serve immediately while warm.
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Nutrition
190 kcal
Calories
8 g
Protein
17 g
Carbohydrates
4 g
Fiber
3 g
Sugar
9 g
Fat
3 g
Saturated fat
0.75 g
Salt
FAQ
What are the gut-friendly benefits of this meal?
Whole-grain bread provides fiber to support gut bacteria; tomato adds moisture and polyphenols; eggs supply protein for satiety.
How many servings does this yield and can I adjust the portions?
It yields 2 servings as listed; you can scale the ingredients up or down while keeping the same ratios.
What are the main nutrients in this breakfast?
Fiber from the bread, protein from the eggs, and vitamins/minerals from the tomato.
Is this dairy-free?
Yes. To keep it dairy-free, omit the butter or substitute with olive oil.
Can I make this vegan?
To make it vegan, omit the eggs and add a plant-based protein on top (e.g., avocado, hummus, or tofu scramble) and omit the butter.
What bread options work best?
Whole-grain bread is ideal; you can use gluten-free bread if needed.
Can I prepare this ahead or store leftovers?
Best served fresh; you can store components separately in the fridge for 1–2 days and reassemble when serving.
What are some simple topping or seasoning swaps?
Try fresh herbs, chili flakes, or extra pepper; reduce or omit salt as needed.
How can I reduce sodium in this recipe?
Skip or reduce salt and use salt-free seasonings; adjust pepper and herbs for flavor.
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