Recipe description
August 1, 2026
Prebiotic Onion Lentil Frittata
A savory, fiber-rich frittata with prebiotic onions for everyday gut-friendly nourishment
Prebiotic Rich
68%
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
- Provides protein and healthy fats from eggs and olive oil.
- Includes onion and a small amount of lentils for prebiotic fibers and plant-based nutrition.
- Uses simple, minimally processed ingredients for a practical everyday meal.
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
Onion
1
piece
Lentils
1
tablespoon
Egg
4
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 375°F (190°C).
2
Chop onion and sauté in olive oil until soft and translucent.
3
Add cooked lentils to the onions and stir to combine.
4
In a bowl, whisk eggs with salt and pepper.
5
Pour egg mixture over onion-lentil mixture in the pan.
6
Transfer pan to oven and bake for 20-25 minutes until set and golden on top.
7
Let cool slightly before slicing and serving.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
13 g
Protein
7 g
Carbohydrates
1 g
Fiber
3 g
Sugar
24 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this onion lentil frittata make?
The recipe makes 2 servings.
Should the lentils be cooked before adding them?
Yes. Use cooked, drained lentils. If starting with dried lentils, cook them separately according to the package instructions.
How long should the frittata bake?
Bake it at 375°F (190°C) for 20–25 minutes, until the eggs are set and the top is lightly golden.
How can I tell when the frittata is done?
The centre should be firm with no visible liquid egg. Let it cool slightly before slicing.
Is this frittata suitable for vegetarians?
Yes, it contains no meat or fish. It does contain eggs.
Can I make this recipe without olive oil?
You can use another cooking oil suitable for sautéing, although the flavour may differ.
Can I add other vegetables or herbs?
Yes. Add cooked vegetables or fresh herbs, keeping the mixture fairly dry so the frittata sets properly.
How should I store leftovers?
Refrigerate leftovers in a covered container and use them within 2–3 days. Reheat thoroughly before serving.
What does 'prebiotic' mean in this recipe?
Onions and lentils contain fermentable fibres that can be used by some beneficial gut microorganisms. Individual digestive responses vary.
Are lentils suitable for everyone?
Most people can eat lentils, but they may cause gas or bloating in some individuals. Increase fibre gradually and follow any personalised medical advice.
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