Omelettes are an easy meal that you can pack with heaps of nutritious ingredients.
This spinach and mushroom omelette recipe is tasty and super versatile with a range of complementary nutrient-dense ingredients.
The eggs provide bioavailable protein, B2, B5, choline and selenium. The cheese adds calcium. Spinach adds folate, vitamin A and vitamin K, while the mushrooms add B3, B5, copper and potassium.
One serve provides 280 calories, 23 g protein, 6 g fat, 24 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.
Find more recipes to suit your goal.
- maximum nutrient density
- nutrient-dense maintenance
- blood sugar & fat loss
- low carb & blood sugar
- athletes & bulking
- nutrient-dense vegetarian
- low carb vegetarian
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.