Recipe description
July 13, 2026
Egg white tortilla with vegetables
Bright veggie egg white tortilla to support gentle digestion.
Easy Recipe
30 Minute Meal
Quick Meal
85%
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
- High fiber from a variety of vegetables supports gut health and fullness.
- Colorful vegetables provide polyphenols and plant diversity.
- Lean protein from egg whites with olive oil supports balanced nutrition without heaviness.
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
Egg white
4
piece
Bell Pepper
1
piece
Zucchini
1
piece
Carrot
1
piece
Onion
0.5
piece
Spinach
1
cup
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Dice the bell pepper, zucchini, carrot, and onion into small pieces.
2
Heat olive oil in a non-stick skillet over medium heat and sauté the diced vegetables for 5-7 minutes until softened.
3
Add spinach and cook for another 2 minutes until wilted.
4
In a separate bowl, whisk the egg whites until slightly frothy.
5
Pour the egg whites over the vegetables in the skillet, spreading evenly.
6
Cook for 3-4 minutes until the bottom is set, then carefully flip and cook for another 2-3 minutes.
7
Season with salt and pepper, then slice into wedges and serve warm.
More Recipes For Your Gut
Nutrition
224 kcal
Calories
15 g
Protein
10 g
Carbohydrates
4 g
Fiber
4 g
Sugar
6 g
Fat
0.8 g
Saturated fat
1.4 g
Salt
FAQ
What are the main protein and fiber sources in this dish?
Egg whites provide lean protein, and the vegetables supply dietary fiber.
Can I substitute other vegetables?
Yes—use a colorful mix you like; different vegetables add varying fiber and polyphenols.
How many servings does this yield?
It serves 2.
Are there any allergens or dietary notes?
Contains egg whites; gluten-free and dairy-free; not vegan due to eggs.
How should I store and reheat leftovers?
Store leftovers in the fridge; reheat in a skillet until warm and evenly heated.
How can I make this lighter or lower in salt?
Use less salt or add herbs; reduce olive oil or use a spray; choose low-sodium vegetables.
Can I freeze this?
Freezing is not recommended; best consumed fresh, refrigerate for 1–2 days.
Is this good for busy days or meal prep?
Yes—quick to cook and pairs well with salads or sides for a balanced meal.
How do I ensure even cooking and avoid sticking?
Use a non-stick skillet and cook over medium heat; spread the egg whites evenly and flip when set.
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