Reverse Omelette with Spinach and Mushroom

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 get all the nutritional benefits from the eggs while keeping dietary fat a little lower to enable you to use the fat on your body for fuel instead.  

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. 

 If Omega Plus eggs are available in your area, they may provide even higher Omega 3 and vitamin B12. Cheese adds some calcium, spinach brings folate, potassium and vitamins A and K1 and the mushrooms round out the ensemble with copper and vitamin D.  


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) spinach, chopped
  • 50 g (1.8 oz) brown mushrooms, sliced
  • One clove garlic 
  • Olive oil spray 


  • Spray a nonstick pan with oil. 
  • Saute mushrooms and spinach with a clove of garlic. Remove vegetables from the pan and wipe clean.
  • Grate the cheese and add it to the nonstick pan in a thin layer and let it melt, then add eggs.  
  • When cheese browns, lay the mushrooms and spinach over half the eggs, fold and 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.

Level Up Your Nutrient Density

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The free starter pack includes:

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  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

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