Nutrient density and healthy doesn’t have to be complex. This simple omelette recipe provides a whack of nutrients from the sardines and spinach with some extra energy from the whole eggs and cheese.
The raw spinach may look like a lot initially, but it actually wilts down to not much.
The warning here is that this ends up being a large volume of food, so you may want to start with the small recipe first.
This recipe uses whole eggs. If you really wanted to ramp up the satiety game you could replace the calories from one of the eggs with egg whites.
Ingredients
Three versions of this recipe are shown below to suit your calorie requirements.
Small
| Description | Amount | Unit |
| Spinach, Cooked from Fresh | 50 | g |
| Sardines, Canned in Water, Drained | 90 | g |
| Red Star, Nutritional Yeast | 5 | g |
| Eggs, Cooked | 3 | medium |
Medium
| Description | Amount | Unit |
| Spinach, Cooked from Fresh | 75 | g |
| Sardines, Canned in Water, Drained | 90 | g |
| Red Star, Nutritional Yeast | 5 | g |
| Eggs, Cooked | 4 | medium |
Large
| Description | Amount | Unit |
| Spinach, Cooked from Fresh | 100 | g |
| Sardines, Canned in Water, Drained | 90 | g |
| Red Star, Nutritional Yeast | 10 | g |
| Eggs, Cooked | 5 | medium |
Directions
- Place raw spinach into a non-stick pan.
- While wilting the spinach, crack eggs and mix in nutritional yeast.
- Remove spinach from the pan and place pour in the egg after spraying with non-stick spray.
- Open can and drain sardines.
- Cook egg until firm and add spinach and sardines onto the egg mix.
- Fold the egg over spinach and sardines.
- Slide omelette onto a plate.
- Add salt, pepper and no-sugar sweet chilli sauce to taste.
Macronutrients
Small
Medium
Large
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Contributor
- Monica Kendall
Suitable for
- maximum nutrient density
- bodybuilders
- maximum nutrient density
- blood sugar & fat loss
- blood sugar & diabetes
- athletes & bulking
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 few days of tracking your current diet in Cronometer, Nutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.