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.

Macros 

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.

Micros  

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

Ingredients 

SERVES 1

  • 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

Directions 

  • 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 

Find more recipes to suit 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.