Recipe description
July 13, 2026
Tortilla with artichokes and onion
A gut-friendly tortilla packed with artichokes, onion, and fiber.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from artichokes and onion.
- Polyphenol-rich vegetables and olive oil add antioxidant nutrients.
- Protein from eggs with healthy fats makes a balanced, quick 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
Artichoke
4
piece
Onion
1
piece
Egg
4
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Instructions
1
Prepare the artichokes by trimming the stems and removing tough outer leaves. Cut into quarters and remove the fuzzy choke if present.
2
Thinly slice the onion. Heat olive oil in a non-stick frying pan over medium heat and sauté the onion until softened, about 5 minutes.
3
Add the artichoke quarters to the pan and cook for 8-10 minutes until tender, stirring occasionally.
4
In a bowl, whisk the eggs with salt and black pepper until well combined.
5
Pour the egg mixture over the cooked vegetables in the pan, spreading evenly. Cook on low heat for 8-10 minutes until the bottom is set.
6
Carefully flip the tortilla using a plate or lid, then cook the other side for another 5-7 minutes until golden brown.
7
Garnish with fresh parsley and serve warm or at room temperature.
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Nutrition
410 kcal
Calories
19 g
Protein
32 g
Carbohydrates
14 g
Fiber
6 g
Sugar
24 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
Can I use frozen artichokes instead of fresh?
Yes. Use thawed artichoke hearts (or canned) and pat dry; adjust cooking time if needed.
How do I know when the tortilla is cooked through?
Make sure the bottom is set and the eggs are firm; flip carefully and cook the other side until golden and firm.
How long does it take to make this tortilla?
About 30–35 minutes in total (roughly 15–20 minutes active cooking).
Can I substitute other vegetables if I don’t have artichokes?
Yes. Try mushrooms, spinach, or zucchini; adjust cooking time as needed.
Is this gluten-free and vegetarian?
Yes. It’s naturally gluten-free and vegetarian; avoid cross-contamination and check ingredient labels if buying processed items.
How should I store leftovers and reheat them?
Refrigerate in an airtight container for 2–3 days; reheat in a skillet or in the microwave.
How can I make it lower in calories or fat?
Use less oil (for example 1 tablespoon) or cook in a non-stick pan; you can substitute some eggs with egg whites.
What should I serve it with for a balanced meal?
Serve with greens or a light salad; a little bread is optional; a yogurt-based sauce works well too.
Can I freeze leftovers or make it ahead?
Freezing cooked eggs isn’t ideal; you can freeze tortilla slices; refrigerate and reheat gently.
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