Eggs get all the protein credit, but the real gut MVPs here are the mushrooms and kale riding along underneath. Mushrooms bring beta-glucan fiber that your beneficial bacteria thrive on, and kale contributes glucosinolates that get converted into sulforaphane, a compound that's been shown to support a healthy gut lining. Bake it all together in one skillet and you've got breakfast, lunch, or dinner sorted.
Ingredients
- 8 eggs
- 2 cups sliced mushrooms
- 2 cups chopped kale, stems removed
- 1/4 cup milk
- 1/4 cup shredded cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 375F.
- Heat olive oil in an oven-safe skillet and saute mushrooms until browned, about 5 minutes.
- Add kale and cook until wilted, about 3 minutes.
- Whisk eggs with milk, salt, and pepper.
- Pour over the vegetables in the skillet and sprinkle with cheese.
- Transfer to the oven and bake 15-18 minutes until set.
Nutrition Facts (per serving)
| Calories | 260 |
| Total fat | 19g |
| Total carbohydrates | 5g |
| Dietary fiber | 1g |
| Protein | 17g |
| Sodium | 230mg |
Why This Is Good for Your Gut
Mushrooms contain beta-glucans, fermentable fibers that feed beneficial bacteria like Bifidobacteria and help support a diverse gut microbiome. Kale is rich in glucosinolates, which your gut bacteria and body convert into sulforaphane, a compound linked to reduced gut inflammation and support for the mucosal lining of the intestine.
A frittata that looks like brunch and works like a gut-health multivitamin. Craving eggs again tomorrow? Try Tomato Bell Pepper Shakshuka, or check out more fast gut-friendly breakfast ideas.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
