Recipe description
June 29, 2026
Vegetable omelet muffins
Wholesome vegetable omelet muffins to support gentle digestion.
92%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables.
- Colorful plant foods support dietary diversity.
- Balanced protein from eggs with vegetables and minimal added sugar.
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
Egg
4
piece
Spinach
2
cup
Bell Pepper
1
piece
Onion
0.5
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Oil, olive
1
tablespoon
Instructions
1
Preheat the oven to 350°F (175°C) and grease a muffin tin.
2
In a bowl, whisk the eggs and season with salt and black pepper.
3
Chop the spinach, bell pepper, and onion finely and add to the egg mixture.
4
Heat olive oil in a pan over medium heat, then sauté the chopped vegetables until softened.
5
Divide the sautéed vegetables evenly into the muffin tin and pour the egg mixture over them.
6
Bake in the oven for 20-25 minutes or until golden and set in the center.
7
Let cool slightly before removing from the tin and serve warm or at room temperature.
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Nutrition
150 kcal
Calories
9 g
Protein
6 g
Carbohydrates
2 g
Fiber
3 g
Sugar
10 g
Fat
3 g
Saturated fat
0.25 g
Salt
FAQ
Are vegetable omelet muffins gluten-free?
They can be gluten-free if you don’t add gluten-containing ingredients (like certain flours or sauces). The base—eggs and vegetables—is naturally gluten-free; just check any extra add-ins.
How should I store leftovers?
Refrigerate in an airtight container. They’ll keep about 3–4 days; reheat before eating.
Can I freeze the muffins?
Yes. Freeze baked muffins for up to 2–3 months. Thaw overnight in the fridge and reheat.
What variations work well?
Use a mix of colorful vegetables (peppers, spinach, mushrooms, onions). You can add cheese or herbs. If you want fewer fats, replace some whole eggs with egg whites.
How do I reheat them?
Reheat in the microwave for 30–60 seconds or in a 180°C/350°F oven for 8–12 minutes until hot.
How many muffins does this yield?
A typical batch yields about 12 muffins, depending on your pan.
Are they suitable for a low-carb or keto diet?
They can fit a lower-carb pattern if you skip starchy add-ins and focus on eggs and vegetables; cheese and dairy count toward carbs. For strict keto, choose high-fat ingredients and avoid flour.
Are they good for meal prep?
Yes. They’re portable, easy to portion, and can be made ahead.
Do they support gut health?
The vegetables provide fiber and polyphenols that may support gut bacteria as part of a balanced diet; individual effects vary.
Are they safe for kids or people with allergies?
They’re generally safe for kids who don’t have an egg allergy; if you have an egg allergy, avoid them. Check other ingredients for allergens (dairy) and choose gluten-free options if needed.
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