Mushroom and Spinach Omelette

Omelettes are quick, nutrient-dense, and filling food choices for any meal of the day.

This omelette recipe has been designed to be low in calories, despite its satiating abilities and simple ingredient list.

The eggs are loaded with bioavailable protein in the whites and plenty of choline, vitamin A, B vitamins, zinc, iron, calcium, phosphorus, and selenium. The mushrooms are rich in fibre, B vitamins, choline, vitamin D2, and copper.

Spinach is packed with folate, vitamin A, C, E, K, calcium, potassium, manganese, magnesium, and calcium. Butter and cheddar are great sources of healthy fats if you need some extra energy, and both contain fat-soluble vitamins A and K. Cheddar is also loaded with bioavailable calcium.

Pasture-raised eggs can have even higher nutrient values than conventionally grown eggs. Similarly, grass-fed or pastured dairy products are known to contain more vitamin A.

If you’re looking to further boost the vitamin and mineral content, you can add more leafy greens or leftover protein. A good add-in is fajitas from the night before.


One serve provides 280 calories, 23 g protein, 6 g fat, 24 g of One serve provides 234 calories, 17.1 g protein, 15 g fat, 5.7 g of net carbs and P: E = 0.8.


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



  • Scant amount of butter
  • 2 whole eggs, beaten
  • 100 g mushrooms, chopped
  • 50 g spinach
  • 1 slice of red onion, diced
  • 5 g mature cheddar cheese, grated
  • Salt and pepper to taste


  • Heat an omelette pan to medium heat and add a scant amount of butter. 
  • Once butter is melted, add the mushrooms and 
  • red onion and cook until soft (about 2 minutes).
  • Add spinach and toss until wilted, remove the mixture from pan and set aside.
  • Add beaten eggs to the frypan, use a wooden spoon to scramble slightly, this speeds up the cooking time.
  • Once eggs are almost cooked, add mushroom spinach mixture and cheese to one side of the eggs.
  • Flip empty half over filled half and serve.

Suitable for 

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