Medium fat omelette

This omelette recipe has been designed to provide a middle ground between taste and your fat loss goals, through the use of 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 to provide plenty of bioavailable protein and nutrients with moderate levels of dietary fat to allow you 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 even more.  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 fairly 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).  

If you don’t feel that you need the cheese and want to prioritise fat loss you can use the low-fat version of this recipe without the cheese.  



Spinach, Cooked from Fresh50g
Bragg, Nutritional Yeast Seasoning5g
Eggs, Cooked2medium
Egg Whites Only, Cooked150g
Mozzarella Cheese, Part Skim Milk50g


Spinach, Cooked from Fresh75g
Bragg, Nutritional Yeast Seasoning5g
Eggs, Cooked3medium
Egg Whites Only, Cooked200g
Mozzarella Cheese, Part Skim Milk50g


Spinach, Cooked from Fresh100g
Bragg, Nutritional Yeast Seasoning5g
Eggs, Cooked4medium
Egg Whites Only, Cooked250g
Mozzarella Cheese, Part Skim Milk50g


  1. 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!






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


  • Monica Kendall

Suitable for

  • nutrient-dense maintenance
  • fat loss
  • blood sugar & fat loss
  • bodybuilder


The ranking of this recipe is shown below.  Click the links to see the highest-ranking recipes for each goal.

nutrient density83%
lean bulking/bodybuilder89%
fat loss81%
blood sugar & fat loss87%
blood sugar/diabetes 81%
ketogenic 33%

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