3 Egg Omelette with Rainbow Kale and Mushrooms
1 Omelette of 3 egg omelette with rainbow kale and mushrooms contains 316 Calories. The macronutrient breakdown is 9% carbs, 61% fat, and 29% protein. This is a good source of protein (42% of your Daily Value), potassium (10% of your Daily Value), and vitamin a (27% of your Daily Value).
- Makes
- 1 Omelette
- Prep Time
- 5 minutes
- Cook Time
- 15 minutes
Ingredients
Canola oil ½ tbsp or 7g
Directions
- Prep all ingredients. Beat eggs in a pourable cup. Slice mushrooms and massage kale for about a min to tenderize it a bit.
- Heat a 8 to 10 inch fry pan on medium heat till its good and hot. Add the oil; then put the mushrooms in and cook till they start to brown slightly, stirring every so often.
- Add the kale and, stirring occasionally, cook another few minutes till the kale is wilted.
- Season beaten eggs with salt and pepper to taste and pour over the veggies.
- Turn heat to low so the omelette doesnt burn and cook till most of the egg is set; then flip the omelette over in the pan to cook the other side.
Nutrition Facts
For 1 Omelette of 3 egg omelette with rainbow kale and mushrooms
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 316 | |
| Fats | 22g | 28% |
| Saturated fats | 5g | 26% |
| Trans fats | 0.1g | |
| Cholesterol | 558mg | 186% |
| Sodium | 218mg | 9% |
| Carbs | 8g | 3% |
| Net carbs | 7g | |
| Fiber | 1g | 3% |
| Sugar | 2g | |
| Protein | 24g | |
| Calcium | 87mg | 9% |
| Iron | 3mg | 38% |
| Potassium | 493mg | 10% |
| Vitamin D | 3μg | 21% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 456mg | 83% |
| Copper | 0.4mg | 46% |
| Fluoride | 2μg | |
| Folate (B9) | 86μg | 21% |
| Lycopene | 0μg | |
| Magnesium | 26mg | 6% |
| Manganese | 0.1mg | 3% |
| Niacin | 3mg | 21% |
| Pantothenic acid | 4mg | 72% |
| Phosphorus | 374mg | 53% |
| Retinol | 240μg | |
| Riboflavin (B2) | 1mg | 80% |
| Selenium | 54μg | 99% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 10% |
| Vitamin A IU | 810IU | |
| Vitamin A | 240μg | 27% |
| Vitamin B12 | 1μg | 57% |
| Vitamin B6 | 0.4mg | 27% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 129IU | |
| Vitamin D2 | 0.2μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 3mg | 19% |
| Vitamin K | 5μg | 5% |
| Zinc | 2mg | 22% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 26% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 4g | |
| Alpha Linolenic Acid (ALA) | 1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.4g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
Similar Foods
Protein Veggie Omelet Mushrooms and peppers in combination with the eggs and cottage cheese provides fiber and protein to keep you feeling fuller longer.
