Recipe description
July 13, 2026
Mushroom tortilla with herbs
A fiber-friendly mushroom tortilla with herbs for gut-friendly meals
Easy Recipe
63%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from mushrooms, onions, and tortillas.
- Includes fresh herbs and vegetables offering polyphenols and plant diversity.
- Balanced with plant-based protein, healthy fats, and fiber to support gentle digestion.
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
Mushroom
200
gram
Tortilla
4
piece
Fresh herbs
2
tablespoons
Oil, olive
2
tablespoon
Garlic
2
clove
Onion
1
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Finely chop the onion and garlic. Clean and slice the mushrooms.
2
Heat olive oil in a pan over medium heat. Add onion and garlic, sauté until softened.
3
Add sliced mushrooms to the pan and cook until they release their moisture and become golden brown.
4
Season with salt and black pepper. Stir in fresh herbs and cook for another minute.
5
Warm the tortillas according to package instructions.
6
Divide the mushroom mixture evenly among the tortillas.
7
Fold the tortillas and serve immediately.
More Recipes For Your Gut
Nutrition
170 kcal
Calories
6 g
Protein
33 g
Carbohydrates
5 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
What are the main nutritional benefits of this dish?
It provides plant-based protein from tortillas and mushrooms, dietary fiber, and herbs rich in polyphenols; it is relatively low in saturated fat and cooks quickly.
Is this dish vegan or gluten-free?
It is vegan as written. To make it gluten-free, use gluten-free tortillas.
How can I adjust the recipe for more protein or more fiber?
Choose tortillas with higher fiber content or add extra mushrooms; you can also serve beans on the side for extra protein.
How long does it take to make?
About 25 to 30 minutes from start to finish.
How should I store leftovers?
Cool completely, then refrigerate in an airtight container for 2 to 3 days; reheat in a skillet or microwave.
What substitutions work well?
Swap mushrooms for other vegetables like zucchini or peppers; use different fresh herbs; reduce or omit salt if needed.
How should I serve it?
Serve with colorful vegetables and optionally a yogurt-based dip for probiotic contrast.
Are there common allergens in this recipe?
The dish contains onion and garlic; tortillas may contain gluten; check labels and use gluten-free tortillas if needed.
Can I freeze the filling for later?
Yes. The mushroom filling can be cooled and frozen for up to 2–3 months; thaw before reheating and serving with tortillas.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.