Reverse Omelette with Broccoli and Tomato

This reverse omelette is an innovative twist on a regular omelette, with the cheese forming a crispy outer layer. 

This recipe will satisfy you to the point of rapid fat loss while still supplying you with adequate nutrients on a vegetarian diet.  Combining whole eggs and egg whites ensures you are getting all the nutritional benefits from the eggs while keeping dietary fat a little lower to all the fat on your body to be used for fuel.  

The whole eggs in this recipe provide bioavailable protein, along with omega 3, choline, folate, vitamins B5, B12 and E, and the egg whites boost the protein a little more, along with B2 and selenium.  Cheese adds some calcium, spinach brings folate, potassium and vitamins A and K1 and the broccoli and tomato round out the ensemble.  


One serve provides 283 calories, 28 g protein, 15 g fat, 6 g net carbs and P:E = 1.3.


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



  • Two large eggs 
  • 60 g (2.1 oz) egg white 
  • 25 g (0.9 oz) cheddar cheese (low fat), grated
  • 50 g (1.8 oz) broccoli, chopped
  • 50 g (1.8 oz) tomato, sliced
  • One clove garlic 
  • Olive oil spray 


  • Spray a nonstick pan with oil. 
  • Grate cheese and add it to the pan and let it melt, then add eggs.  
  • When cheese browns, put omelette fillings in and fold, cover until warm.

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.