This omelette recipe has been designed to maximise satiety and nutrient density. It makes for a very nutritious way to start the day that will set you up to manage your appetite.
It uses egg whites and whole eggs to provide plenty of protein and nutrients with moderate levels of dietary fat to allow you to use the fat on your body for fuel.
Spinach and egg are always a great combination, while the nutritional yeast adds extra flavour and B vitamins. Egg yolks contain choline and vitamin A, which can be hard to obtain in your diet.
Nutritional yeast adds some extra flavour and B vitamins and a cheesy flavour.
While not included in the ingredients list below, mushrooms will improve nutrient density and satiety. Adding some sugar-free sweet chilli sauce and your favourite salt (e.g. sea salt or Lite Salt) will help to boost the taste.
Although the calorie count is not that high, this makes for a surprisingly large omelette. There are three versions of the recipe shown below. It may be prudent to start with the small, as the large is a lot of food!
A word of caution: this recipe has been engineered for maximum satiety. Many people have found that they are not hungry for a long time after eating this. If you are not hungry, you can consider delaying lunch and skipping dinner.
We strongly recommend you start tomorrow with breakfast rather than skipping breakfast or fasting tomorrow. People who kick off their day with a high-protein breakfast consistently eat less across the day. You are likely to make less than optimal food choices if you get hungry at night, overeat and store more of it as fat.
Scorecard
- Diet Quality Score = 84%
- Satiety Index Score = 65%
- Protein % = 48%
- P:E ratio = 2.0
Ingredients
Small
| Description | Amount | Unit |
| Eggs, Cooked | 3 | large |
| Spinach, Cooked from Fresh | 50 | g |
| Nutritional Yeast Seasoning | 5 | g |
| Egg Whites Only, Cooked | 150 | g |
Medium
| Description | Amount | Unit |
| Eggs, Cooked | 4 | large |
| Egg Whites Only, Cooked | 200 | g |
| Spinach, Cooked from Fresh | 75 | g |
| Nutritional Yeast Seasoning | 5 | g |
Large
| Description | Amount | Unit |
| Eggs, Cooked | 5 | large |
| Egg Whites Only, Cooked | 250 | g |
| Spinach, Cooked from Fresh | 100 | g |
| Nutritional Yeast Seasoning | 5 | g |
Directions
- Wilt spinach (and optional mushrooms) in a non-stick pan.
- Measure out the eggs, egg white and nutritional yeast and mix together.
- Cook egg mixture in a non-stick fry pan.
- Add in spinach (and optional mushrooms).
- Fold the omelette over spinach and mushrooms.
- Serve with salt, pepper and sweet chilli sauce to taste. Enjoy!
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
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.
