Decadent spinach omelette

This omelette recipe has been designed to provide a solid amount of nutrients while keeping your blood sugars stable with some extra fat from the cheese to provider a yummy and decadent taste.   

Eggs provide plenty of bioavailable protein and nutrients.   Spinach provides harder to find vitamins and minerals such as potassium and magnesium.  The nutritional yeast adds some extra flavour and B vitamins and some extra cheesy flavour.   Adding some mushrooms (not shown in the recipe below) would improve the nutrient density and satiety even more.  

Sugar-free sweet chilli sauce and some of your favourite salt (e.g. sea salt or Lite Salt) will help to boost the taste.  

There are three versions of the recipe shown below if the larger ones are too much to get through (a good problem to have, really).  

Ingredients & macros 


Spinach, Cooked from Fresh50g
Nutritional Yeast Seasoning5g
Mozzarella Cheese, Whole Milk50g
Eggs, Cooked3medium


Spinach, Cooked from Fresh75g
Nutritional Yeast Seasoning5g
Mozzarella Cheese, Whole Milk50g
Eggs, Cooked4medium


Spinach, Cooked from Fresh100g
Nutritional Yeast Seasoning5g
Mozzarella Cheese, Whole Milk50g
Eggs, Cooked5medium


  1. Wilt spinach (and optional mushrooms) in a non-stick pan.  
  • Measure out the eggs, egg white and nutritional yeast, cheese and mix together.  
  • Cook egg mixture in a non-stick fry pan.
  • Add in spinach (and optional mushrooms).  
  • Fold omelette over spinach and mushrooms.  
  • Serve with salt, pepper and sweet chilli sauce to taste.  Enjoy!


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

Suitable for

  • blood sugar & diabetes
  • athlete & bulking
  • ketogenic
  • nutrient-dense maintenance
  • blood sugar & fat loss


Click the links below to see the highest-ranking recipes for each goal.

nutrient density70%
lean bulking/bodybuilder70%
fat loss56%
blood sugar & fat loss72%
blood sugar/diabetes 82%
ketogenic 72%