Low-Fat Mackerel and Spinach Omelet

This omelette recipe has been designed to maximise satiety and nutrient density.  It is a nutritious way to start the day and set you up to manage your appetite.  

The combination of egg whites and whole eggs provides plenty of protein and nutrients with moderate dietary fat to increase satiety and enable you to use your body fat for fuel.   

Spinach and egg are a great combination, while the nutritional yeast adds some extra flavour and B vitamins.  Egg yolks contain choline and vitamin A, while mackerel adds zinc, selenium, calcium, B3, B6 and B12.


One serve provides 280 calories, 23 g protein, 6 g fat, 24 g of net carbs and P:E = 2.8.


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



  • 50 g spinach, wilted or defrosted
  • 2 whole eggs
  • 150 g egg whites
  • 90 g mackerel, canned, drained
  • 5 g nutritional yeast (optional)


  • Beat eggs and egg whites in a bowl.
  • Heat a small frypan on medium heat and pour in the eggs. 
  • Use a wooden spoon to scramble the eggs slightly (this speeds up the cooking time) but so they still fill the bottom of the frypan.
  • Once the eggs are mostly cooked, add fish (i.e. mackerel, tuna or sardines if you prefer), yeast (if using), and cooked spinach to half of the omelette.   
  • Flip the empty half over the filled half and plate up.


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