This omelette recipe has been designed to provide a middle ground between taste and your fat loss goals by using a mixture of egg whites and whole eggs with some reduced-fat cheese which adds to the decadent taste.
The egg whites and whole eggs provide plenty of bioavailable protein and nutrients with moderate dietary fat levels to use the fat on your body for fuel. Spinach provides harder to find vitamins and minerals such as potassium and magnesium.
Egg yolks contain choline and vitamin A, which can be hard to obtain in your diet, so keeping some egg yolks makes for a nice balance of taste and nutrition.
Nutritional yeast adds some extra flavour and B vitamins, and some extra cheesy flavour.
Adding some mushrooms (not in the recipe) to the mix will improve the nutrient density and satiety. In addition, sugar-free sweet chilli sauce and some of your favourite salt (e.g. sea salt or Lite Salt) will help to boost the taste.
Although the calorie count is reasonably low, this recipe makes for a surprisingly large omelette. There are three versions of the recipe shown below if the larger ones are too much to get through (a good problem to have, really).
Macros
Small
One serve provides 392 calories, 42 g protein, 21 g fat, 6 g net carbs and P:E = 1.6.
Medium
One serve provides 500 calories, 55 g protein, 26 g fat, 7 g net carbs and P:E = 1.6.
Large
One serve provides 611 calories, 67 g protein, 32 g fat, 8 g net carbs and P:E = 1.6.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
Small
- 50 g (1.8 oz) spinach
- 2 large eggs
- 150 g (5.3 oz) egg white
- 50g (1.8 oz) mozzarella cheese (part-skim)
- 1 tsp nutritional yeast (optional)
Medium
- 75 g (2.6 oz) spinach
- 3 large eggs
- 200 g (7 oz) egg white
- 50 g (1.8 oz) mozzarella cheese (part-skim)
- 1 tsp nutritional yeast (optional)
Large
- 100 g (2.6 oz) spinach
- 4 large eggs
- 250 g (8.8 oz) egg white
- 75 g (2.6 oz) mozzarella cheese (part-skim)
- 1 tsp nutritional yeast (optional)
Directions
- Wilt spinach (and optional mushrooms) in a non-stick pan.
- Measure out the eggs, egg white and nutritional yeast, cheese 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!
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.
