Spinach masala omelette
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
- Time
- 13 min (5 prep + 8 cook)
- Makes
- 1 serving
- Level
- Easy
- Gear
- Pan
Per serving
1 omelette (170 g)
- Calories
- 205kcal
- Protein
- 15g
- Carbs
- 4g
- Fibre
- 2g
- Fat
- 15g
- Sugar
- 2g
Eggs beaten with onion, green chilli, coriander and a pinch of turmeric, poured over spinach wilted in the same pan. A handful of spinach adds iron and folate to the everyday masala omelette without changing how it tastes. Breakfast with toast or a roti, or a quick post-gym plate.
- High protein
- Under 15 min
- Low calorie
- Iron rich
- Low carb
- No added sugar
- Breakfast
- Post-workout
Contains egg.
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Ingredients
Method
- 1
Beat the eggs with onion, chilli, coriander, turmeric, pepper, salt and milk until just mixed.
- 2
Heat the oil in a non-stick pan on medium. Add the spinach and cook 1 minute until it wilts and the water evaporates. Spread it evenly.
- 3
Pour the eggs over the spinach and swirl to cover the pan. Cook 2 to 3 minutes on medium-low until the edges set and the top is barely wet.
- 4
Fold in half, press gently, and cook 30 seconds more. Slide onto a plate.
Tips
- Medium-low heat gives a soft omelette; high heat makes it brown and rubbery.
- Add a third egg or 2 egg whites on heavy training days.
Swaps
- No spinach? Use 50 g grated bottle gourd, squeezed dry, or chopped methi.
Storage
Eat fresh. An omelette keeps 1 day in the fridge but is best not reheated.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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- Calories
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- Protein
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