Recipe description
June 28, 2026
Meal prep spinach frittata
Weeknight-friendly spinach frittata that supports gentle digestion and fiber.
Meal Prep Friendly
Leafy Greens
Easy Recipe
92%
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 in fiber from spinach and vegetables supports digestive variety.
- Includes colorful plant ingredients and olive oil for polyphenols.
- Protein-rich eggs enable meal-prep portions with balanced macros.
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
Spinach
2
cup
eggs
6
piece
Onion
1
piece
Bell Pepper
1
piece
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
In a skillet, heat the olive oil over medium heat. Add chopped onion and bell pepper, and sauté until softened, about 5 minutes.
3
Add spinach to the skillet and cook until wilted, about 2 minutes.
4
In a bowl, whisk together the eggs, salt, and pepper.
5
Pour the egg mixture over the sautéed vegetables in the skillet. Cook for about 2 minutes, then transfer the skillet to the oven.
6
Bake for 20-25 minutes, or until the eggs are set.
7
Remove from the oven, let cool slightly, and slice into portions. Serve warm or refrigerate for meal prep.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
28 g
Protein
14 g
Carbohydrates
3 g
Fiber
6 g
Sugar
20 g
Fat
6 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe good for meal prep?
Yes. It is portion-friendly and stores well in the fridge for several days.
How long does it keep in the fridge?
About 3–4 days; you can freeze portions for longer storage.
Can I freeze individual portions?
Yes. Cool completely, wrap or seal in freezer bags, and freeze.
How should I reheat to keep it moist?
Reheat in a 350°F (175°C) oven for 8–12 minutes, or microwave briefly in short intervals.
What ingredients are essential and what can be customized?
Eggs, spinach, and vegetables are essential; you can add peppers, onions, mushrooms, herbs, and adjust cheese to taste.
How many servings and approximate calories per serving?
About 4 servings; calories vary with cheese and oil used.
Is it gluten-free and dairy-free?
Gluten-free if you use no gluten-containing ingredients; dairy-free if you skip cheese or use a plant-based cheese.
Can I make a vegan version?
Yes. Replace eggs with firm tofu or chickpeas and use a plant-based binder.
What pan size and oven time should I use?
A 10-inch (about 24 cm) oven-safe skillet; bake at 350°F (175°C) for 20–30 minutes until set.
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