Recipe description
July 27, 2026
Wholegrain Pita with Hummus and Sauerkraut
A fiber-rich pita combo to support gentle gut balance.
High Fiber
Fermented Foods
Probiotic Rich
90%
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, sesame, mustard, sulfites
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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from wholegrain pita and hummus, plus sauerkraut.
- Includes fermented sauerkraut for gut-friendly microbes.
- Balanced combination of plant-based protein, fiber, and polyphenol-containing ingredients.
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, pita
2
piece
Hummus
4
tablespoon
Sauerkraut
1
cup
Instructions
1
Warm the wholegrain pita bread lightly in a toaster or skillet until soft and slightly golden.
2
Spread 2 tablespoons of hummus evenly over each pita half.
3
Top each pita with 1/2 cup of sauerkraut, distributing evenly.
4
Serve immediately for best texture and flavor.
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Nutrition
235 kcal
Calories
7 g
Protein
40 g
Carbohydrates
6 g
Fiber
3 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.8 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes. It uses only plant-based ingredients (wholegrain pita, hummus, sauerkraut). If your pita isn’t vegan, check the label.
Does it contain gluten?
Yes, the wholegrain pita typically contains gluten. For a gluten-free version, use gluten-free pita or wrap.
What makes this dish healthy or fiber-rich?
It combines whole grains and sauerkraut for fiber, and hummus provides plant-based protein and additional fiber, with polyphenols from the grains.
How should I store leftovers?
Store the components separately in the fridge for 1–2 days; reassemble just before eating to keep texture.
Can I customize or add toppings to make it more filling?
Yes. Add vegetables (cucumber, tomato, spinach), seeds, olives, or extra protein like feta (if not vegan).
Does the sauerkraut add probiotics, and should I look for live cultures?
Sauerkraut can contain live cultures if it’s unpasteurized. Look for labels noting live cultures; pasteurized varieties may have fewer active cultures.
What are common allergens in this recipe?
Sesame in the tahini of hummus and gluten in pita are common allergens; check labels and substitute if needed.
How do I reheat or assemble when I’m ready to eat?
Gently warm the pita, spread hummus, and top with sauerkraut; assemble just before eating for best texture.
How many servings does this make?
2 servings.
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