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 and highly nutritious despite being satiating with a simple ingredient list. If you need more energy to start your day, you can double the ingredients.
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, vitamins 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.
Scorecard
- Diet Quality Score = 83%
- Satiety Index Score = 74%
- Protein % = 29%
- P:E ratio = 0.8
Macros
One serving provides 234 calories, 17.1 g of protein, 15 g of 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
- Two whole eggs, beaten
- 100 g mushrooms, chopped
- 50 g spinach
- One 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 the 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 the pan and set aside.
- Add beaten eggs to the frypan, use a wooden spoon to scramble slightly, this speeds up the cooking time.
- Once the eggs are almost cooked, add mushroom spinach mixture and cheese to one side of the eggs.
- Flip the empty half over the filled half and serve.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
