For laboratory research use onlyNot for human or veterinary useCanada only18+
LimitlessAdvancements
Sign in
All recipes

Breakfast

Mushroom and spinach omelette

The best protein density in the guide: over 14 g of protein per 100 kcal. When the goal is maximum protein at minimum calorie cost, this is the benchmark.

High proteinLow calorieGluten-freeVegetarianQuick (15 min)
12 min
Time
1
Serving
390 g
Per serving
easy
Difficulty

Nutrition

Per serving, computed from the real weight of the ingredients.

255
Calories
36 g
Protein
7 g
Carbs
9 g
Fat
2 g
Fibre

Protein density: 14 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.

Ingredients

Makes 1 serving.

  • Egg white5.5 whites (180 ml)
  • Whole egg1 egg (50 g)
  • Mushrooms80 g, sliced
  • Spinach50 g
  • Panela cheese (or paneer)30 g, cubed
  • Cooking sprayto taste

Method

  1. 1

    Sauté the mushrooms with cooking spray over high heat until they release their water and brown. Set aside.

  2. 2

    Wilt the spinach in the same hot pan.

  3. 3

    Beat the whites with the whole egg and pour into the pan over low heat.

  4. 4

    When the surface is nearly set, add the vegetables and cheese to one half and fold.

The detail that matters

Cook the mushrooms first and separately. Cooked alongside the egg they release water and the omelette turns soggy.

More breakfast

Protein chilaquiles

509 kcal · 54 g protein

High-protein huevos rancheros

423 kcal · 33 g protein

Oat and ricotta pancakes

350 kcal · 29 g protein

Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.