Low Calorie Spinach Omelet

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 some 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 find 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.  



Eggs, Cooked3large
Spinach, Cooked from Fresh50g
Nutritional Yeast Seasoning5g
Egg Whites Only, Cooked150g


Eggs, Cooked4large
Egg Whites Only, Cooked200g
Spinach, Cooked from Fresh75g
Nutritional Yeast Seasoning5g


Eggs, Cooked5large
Egg Whites Only, Cooked250g
Spinach, Cooked from Fresh100g
Nutritional Yeast Seasoning5g


  • 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 omelette over spinach and mushrooms.  
  • Serve with salt, pepper and sweet chilli sauce to taste.  Enjoy! 


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


  • Marty & Monica Kendall

Suitable for

  • fat loss
  • blood sugar & fat loss

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.