Back to 7-Day Low FODMAP Meal Plan
breakfastvegetarianWestern

Cheese and Tomato Omelet with Sautéed Spinach and Mushrooms

A protein-packed breakfast featuring a fluffy cheese and tomato omelet paired with a nutrient-dense side of sautéed spinach and mushrooms.

Cheese and Tomato Omelet with Sautéed Spinach and Mushrooms

Instructions

1
Prepare Ingredients for Both Dishes
preparation

Crack eggs into a bowl, whisk with a pinch of salt and pepper, and set aside. Grate cheese, dice tomatoes, and chop herbs for the omelet. Wash spinach, slice mushrooms, and mince garlic for the side dish.

💡 Prep all ingredients in small bowls to streamline cooking and avoid delays.
2
Start Sautéing Vegetables
sautéed

Heat olive oil in a large skillet over medium heat at 180°C. Add sliced mushrooms and sauté for 5 minutes until they release moisture and turn golden. Stir in minced garlic for 1 minute until fragrant, then add spinach in handfuls, stirring until wilted, about 2-3 minutes. Season lightly and keep warm.

💡 Don’t overcrowd the pan with spinach; add it gradually to ensure even wilting.
3
Cook Omelet Base
sautéed

Heat butter in a non-stick pan over medium heat at 160°C until melted and foamy. Pour in whisked eggs, tilting the pan to spread evenly. Cook undisturbed for 2 minutes until the edges begin to set and lift slightly from the pan.

💡 Use a rubber spatula to gently lift edges if they stick, ensuring even cooking.
4
Add Omelet Fillings and Finish
sautéed

Sprinkle grated cheese and diced tomato over one half of the omelet. Add chopped herbs evenly. Fold the other half over the filling and cook for another 1-2 minutes until the cheese melts and the omelet is just set. Slide onto a plate.

💡 Avoid overcooking; the residual heat will continue to melt the cheese after folding.
Prep Time
10 Min
Cook Time
15 Min
Per Serving
924kcal
Protein24%
Carbs4%
Fat71%
Glycemic Load
4.9 (Low)
Nutrition Information
PreparedRaw ingredients
Energy924 kcal· 46%
Protein53 g· 106%
Carbohydrates9 g· 3%
Carbs (absorbed)7 g· 3%
Dietary Fiber2 g· 8%
Fat69 g· 99%
Saturated Fat27 g· 135%
Monounsaturated Fat29 g· 116%
Polyunsaturated Fat6 g· 55%
Trans Fat2 g· 100%
Cholesterol624 mg· 208%
Sodium1090 mg· 55%
Potassium725 mg· 21%
Calcium260 mg· 26%
Magnesium48 mg· 13%
Phosphorus570 mg· 81%
Iron9 mg· 64%
Zinc5.5 mg· 55%
Copper0.30 mg· 30%
Selenium77 µg· 140%
Iodine26 µg· 17%
Vitamin C12 mg· 15%
Vitamin A1620 µg· 203%
Vitamin D24 µg· 120%
Vitamin E6 mg· 50%
Vitamin K290 µg· 387%
Vitamin B10.60 mg· 55%
Vitamin B21.4 mg· 100%
Vitamin B60.60 mg· 43%
Vitamin B123.4 µg· 136%
Folate260 µg· 130%
Niacin4 mg· 25%
Biotin44 µg· 88%
Pantothenic Acid2.1 mg· 35%
Salt Equivalent2.8 g· 47%

Want to add this to your meal plan?

Sign up free to save recipes, build meal plans, and track your nutrition.

Cheese and Tomato Omelet with Sautéed Spinach and Mushrooms | MintyFit