Omelettes are low calorie, filling, nutritious foods applicable for any meal! We designed this omelette recipe to maximise satiety and nutrient density to start the day off in a way that will set you up to manage your appetite.
Egg whites and whole eggs together provide plenty of protein and nutrients like choline, vitamin A, zinc, and calcium without excess dietary fat. For even more vitamins and minerals, look to purchase pasture-raised eggs that are known to have a higher nutrient density than their conventional counterparts.
Adding in fatty fish like tuna, mackerel, or sardines boosts your intake of omega-3 fatty acids, B vitamins, selenium, and phosphorus. Avoid fish packed in inflammatory plant oils, like sunflower, safflower, canola, or other vegetable oils. Instead, grab canned fish stored in olive oil or water.
Spinach and egg are a great combination, while the nutritional yeast brings some extra flavour and B vitamins. Aside from boosting the flavour of this recipe, sun-dried tomatoes add extra vitamins A and C, phosphorus, potassium, and sodium.
Scorecard
- Diet Quality Score = 83%
- Satiety Index Score = 67%
- Protein % = 53%
- P:E ratio = 2.4
Macros
One serving provides 420 calories, 53 g of protein, 16 g of fat, and 10 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 2 whole eggs
- 150 g (5.3 oz) egg whites
- 90 g (3.35 oz) fish (e.g. mackerel, tuna or sardines), canned, drained
- 30 g (1 oz) semi sun-dried or fresh tomatoes
- 50 g (1.75 oz) rocket/arugula or spinach
- 1 tsp nutritional yeast (optional)
Directions
- Place greens on a serving plate.
- Beat eggs and egg whites in a bowl.
- Heat a small frying pan on medium heat and pour in the eggs. Use a wooden spoon to scramble slightly as this speeds up the cooking time.
- When eggs are almost cooked, add fish, tomatoes and nutritional yeast to one side of the eggs.
- Flip the empty half over the filled half and plate up on the greens.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
