Vegetable omelette
A soft, folded omelette with mushrooms, spinach and cheese.
- Hands-on
- 12 min
- Total time
15 min, show breakdown
- Prep 5 min
- Cook 7 min
- Clean up 3 min
- Pans
- 1
- Ingredients
- 5
- Cost/serving
- $2.35
Per serving
- Calories
- 378
- Protein
- 26 g
- Fiber
- 1.1 g
- Net carbs
- 2.6 g
- Fat
- 29 g
High in (% Daily Value per serving): Vitamin K 122%, Selenium 101%, Riboflavin (B2) 75%, Vitamin B12 66%, Vitamin A 55%, Folate 35%, Zinc 27%, Vitamin B6 21%, Calcium 20%, Iron 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, gluten-free, nut-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
3 large eggs (150 g)
Same amount as: about 3 medium, about 2 jumbo.
2 tsp butter (9.4 g)
Same amount as: 10 mL, about ⅛ stick.
½ cup mushrooms, sliced (35 g)
Same amount as: 120 mL.
1 cup baby spinach (30 g)
Same amount as: 240 mL.
20 g cheddar, grated
Same amount as: 0.7 oz, about ¼ cup.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
- butter
- olive oil: Much less saturated fat. Uses a little less, since oil is all fat. Best for cooking, not baking.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (245 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 378 | ||
| Total fat | 29 g | 37% | |
| Saturated fat | 13 g | 67% | |
| Cholesterol | 598 mg | 199% | |
| Sodium | 584 mg | 25% | |
| Total carbohydrate | 3.7 g | 1% | |
| Dietary fiber | 1.1 g | 4% | |
| Total sugars | 1.5 g | ||
| Net carbs† | 2.6 g | ||
| Protein | 26 g | 52% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 260 mg | 20% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 506 mg | 11% | |
| Vitamin A | 498 mcg | 55% | |
| Vitamin C | 9.2 mg | 10% | |
| Vitamin E | 2.5 mg | 17% | |
| Vitamin K | 147 mcg | 122% | |
| Thiamin (B1) | 0.12 mg | 10% | |
| Riboflavin (B2) | 0.97 mg | 75% | |
| Niacin (B3) | 1.6 mg | 10% | |
| Vitamin B6 | 0.36 mg | 21% | |
| Folate | 140 mcg | 35% | |
| Vitamin B12 | 1.6 mcg | 66% | |
| Magnesium | 51 mg | 12% | |
| Zinc | 3 mg | 27% | |
| Selenium | 55 mcg | 101% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Slice the mushrooms. Beat the eggs with the salt and pepper until no streaks remain.
Melt half the butter in the pan on medium. Cook the mushrooms 3 minutes, then add the spinach until it wilts. Tip onto a plate.
Turn the heat to medium-low. Melt the rest of the butter. Pour in the eggs and tilt the pan so they cover the bottom.
As the edges set, push them toward the middle with the spatula and tilt raw egg into the gaps. After about 1 minute, stop stirring.
Done looks like: Set underneath, still slightly wet on top. Scatter the vegetables and cheese over one half. Fold the other half over and slide it onto a plate.
Equipment
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Brown and rubbery | Heat too high. | Medium-low. The eggs should not sizzle loudly. |
| Tears when folding | Too dry, or too much filling. | Fold while the top is still a little wet, and use less filling. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 12 min, total 15 min. | 378 kcal 26 g protein 1.1 g fiber 2.6 g net carbs 29 g fat |
| Dairy-free | Olive oil instead of butter, no cheddar. Hands-on 12 min, total 15 min. | 309 kcal 21 g protein 1.1 g fiber 2.4 g net carbs 23 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook until the eggs are fully set.