Published on: October 15, 2026
Blood Sugar Friendly
Vegetarian
Legume Rich
Ingredients
Egg
6
piece
Spinach
3
tablespoon
Cannellini beans
1
cup
Onion
1
piece
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F) and lightly oil a small baking tray or oven dish.
2
Heat the olive oil in a pan over medium heat and sauté the chopped onion for 3–4 minutes until soft.
3
Add the spinach and stir until wilted, about 2 minutes.
4
Rinse and drain the cannellini beans, then spread them evenly over the base of the baking dish.
5
Spoon the spinach and onion mixture over the beans.
6
In a bowl, whisk the eggs with salt and black pepper, then pour evenly over the vegetables and beans.
7
Bake for 20–25 minutes, until the eggs are set and the top is lightly golden.
8
Allow to cool for a few minutes, cut into portions, and serve warm.
Nutrition
320 kcal
Calories
19 g
Protein
36 g
Carbohydrates
6 g
Fiber
3 g
Sugar
11 g
Fat
3 g
Saturated fat
1.4 g
Salt
Why this recipe fits you
- Provides meaningful fiber from cannellini beans, onion, and spinach.
- Combines protein, legumes, and olive oil for a balanced, satisfying meal.
- Offers a practical way to include plant foods across breakfast, lunch, or dinner.
80%
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.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Your Microbiome Match
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FAQ
How many servings does this egg, spinach and bean tray bake make?
It makes 2 servings.
What oven temperature should I use?
Bake it at 180°C (350°F) in a preheated oven.
How long does the tray bake take to cook?
Bake for 20–25 minutes, until the eggs are set and the top is lightly golden.
Can I use canned cannellini beans?
Yes. Rinse and drain canned cannellini beans before adding them to the baking dish.
Can I use frozen spinach?
Yes. Thaw it first and squeeze out excess water so the bake does not become watery.
How do I know when the eggs are fully cooked?
The centre should be set rather than liquid, and the top should look lightly golden.
Is this recipe suitable for a blood sugar-conscious eating pattern?
It combines eggs, beans and vegetables, with beans providing fibre. Individual blood glucose responses vary, so portion size and personal dietary advice should be considered.
Can I prepare this tray bake ahead of time?
Yes. Cool it promptly, refrigerate it in a covered container, and use it within 2–3 days. Reheat thoroughly before serving.
What is the best way to serve it?
Let it cool for a few minutes, cut it into portions, and serve warm for breakfast, lunch or dinner.
Reviews
2
8.0/10
Average rating
·
2
Ewa Kowalczyk
A simple tray bake that feels hearty and easy to put together, especially on a busy weeknight. The beans add a nice substance and the onion and spinach make it feel balanced. I appreciate that the ingredient list is short and the steps are clear. It seems like a good option for meal prep or a light dinner.
Lena Kowalska
I like how straightforward the ingredient list is—everything seems easy to find. The steps are clear, which is always a plus when you're trying something new. I appreciate that it doesn't require any special equipment.
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