Green omelette

This green omelette is a great way to get some extra spinach into your omelette by blending it into the egg mix! If you don’t love spinach this is a great way to ‘hide’ it.

This recipe provides a great micronutrient profile. Egg whites add more bioavailable protein, selenium and vitamin B2 while the broccoli and spinach add folate, vitamins A, C, E and K1 and a range of minerals.

Macros

One serve provides 230 calories, 29 g protein, 10 g fat and 3 g of net carbs.

Micronutrients 

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients    

  • 50 g (1.75 oz) spinach (fresh or frozen)
  • 2 whole eggs
  • 150 g (5.3 oz) liquid egg whites
  • A scant amount of olive oil spray or preferred fat
  • A dollop of sugar-free chilli sauce (optional)
  • Salt and pepper to taste (optional)

Directions

  • Add liquid egg whites and whole eggs with spinach and mix in a blender.
  • Heat an omelette pan on medium heat, add the olive oil spray or preferred fat.
  • Pour in the egg mixture and let cook slowly. Once cooked, flip one side over the other and slide onto a plate.
  • Add sugar-free sweet chilli sauce and salt & pepper to taste.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps. 

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