Recipe description
June 15, 2026
White Bean Tomato Breakfast Skillet
A fiber-rich breakfast skillet featuring white beans and tomatoes
High Fiber
Plant Based
Gluten Free
88%
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 beans and tomatoes.
- Includes polyphenol-rich tomatoes to support gut microbes.
- Balanced plant-protein from beans with steady energy.
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
Bean, white
16
tablespoon
Tomato
2
piece
Egg
3
piece
Onion, red
0.5
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Spinach
8
tablespoon
Paprika powder
1
teaspoon
Instructions
1
Heat olive oil in a skillet over medium heat.
2
Add chopped onion and minced garlic, and sauté until onions are translucent.
3
Stir in the white beans and diced tomatoes, cooking until heated through.
4
Add the spinach and cook until wilted.
5
Season with salt and pepper to taste.
6
Serve warm as a nutritious breakfast.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
15 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients and their health benefits?
White beans give fiber and plant-based protein; tomatoes provide polyphenols and prebiotic fiber; together they make a fiber-rich, plant-based breakfast.
How long does it take to make this breakfast skillet?
About 15-20 minutes; using canned beans speeds things up; total time is roughly 20-25 minutes.
Is this dish vegan and gluten-free?
Yes. It is naturally vegan and gluten-free; just check any toppings you add.
Is this suitable for a low-FODMAP diet?
Beans are relatively high in FODMAPs, so portions may need to be smaller or avoided for strict low-FODMAP; consult a dietitian if in doubt.
How can I customize it with greens or other additions?
Add greens like spinach or kale, herbs, avocado, and adjust salt; you can also add other quick vegetables.
How should I store leftovers?
Cool, transfer to an airtight container and refrigerate for 2-3 days; reheat on the stove or in the microwave.
What sides pair well with this dish?
Whole-grain toast, a side of greens, or sliced avocado work nicely.
Is this breakfast good for digestion?
It’s high in fiber, which supports digestion when you drink enough water and gradually increase fiber intake.
What substitutions can I make if I don’t have white beans?
You can use cannellini or other white beans, or substitute with chickpeas; for fewer legumes, try tofu as a protein boost.
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