Medium Fat Spinach Omelette

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). 



One serve provides 392 calories, 42 g protein, 21 g fat, 6 g net carbs and P:E = 1.6.


One serve provides 500 calories, 55 g protein, 26 g fat, 7 g net carbs and P:E = 1.6.


One serve provides 611 calories, 67 g protein, 32 g fat, 8 g net carbs and P:E = 1.6.


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





  • 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)


  • 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)


  • 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)


  • 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!

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.

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