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.


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


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


  • 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)


  • 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.   

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