Recipe description
July 13, 2026
Mini baked Spanish tortillas
Gentle, gut-friendly, fiber-friendly mini baked Spanish tortillas for balanced meals.
78%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Balanced mix of protein from eggs with gentle fiber from potatoes and onion.
- Olive oil adds polyphenols and healthy fats aiding gut-related satiety.
- Simple, small-portions and bake method suit a gut-friendly meal plan.
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
Potato
2
piece
Egg
4
piece
Onion
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F) and lightly grease 4 ramekins or a muffin tin with a little olive oil.
2
Peel the potatoes and cut them into small cubes (about 1 cm). Finely chop the onion.
3
Heat 1 tablespoon of olive oil in a non-stick frying pan over medium heat. Add the potatoes and onion, season with a pinch of salt, and cook gently for about 10–12 minutes until the potatoes are soft but not browned.
4
In a mixing bowl, whisk the eggs. Add the cooked potatoes and onion, the remaining tablespoon of olive oil, salt, and black pepper. Mix gently.
5
Divide the mixture evenly among the prepared ramekins or muffin cups.
6
Bake for 15–18 minutes, or until the tortillas are set around the edges and golden on top.
7
Allow to cool for 5 minutes in the tins, then carefully remove. Serve warm or at room temperature.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
31 g
Protein
31 g
Carbohydrates
4 g
Fiber
3.5 g
Sugar
47 g
Fat
9 g
Saturated fat
1.2 g
Salt
FAQ
Is this recipe gluten-free?
Yes. It uses potatoes, eggs, onion, olive oil, salt, and pepper—no gluten-containing ingredients.
Can this be made vegan or egg-free?
It isn’t vegan since it contains eggs. You could try plant-based egg substitutes, but results may vary.
How many servings does it make and can I scale it up?
It serves 2 as written. To serve more people, multiply the ingredients and use more ramekins or a larger dish; cooking time may change.
What size ramekins or tins should I use, and can I bake in a dish?
Use 4 small ramekins or a muffin tin. You can also bake in a 20x20 cm dish; adjust the time accordingly.
How long and at what temperature should I bake, and how do I know when it's done?
Bake at 180°C (350°F) for 15–18 minutes, until the edges are set and the top is golden. Let it rest 5 minutes before serving.
How should I store leftovers?
Refrigerate in an airtight container for up to 3 days. Reheat gently before serving.
What should I serve it with for a balanced plate?
Serve warm with vegetables or a small portion of fermented foods to support gut-friendly variety.
Can I customize with other vegetables or herbs?
Yes. Try peppers, spinach, parsley, or chives. You can adjust salt to taste.
What are the gut-friendly benefits of these ingredients?
Potatoes provide gentle fiber; eggs supply protein; olive oil adds polyphenols and healthy fats. Fermented foods can support digestion.
Can I freeze them?
Freezing can affect texture; best eaten fresh. If freezing, reheat gently.
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