Mushroom, Spinach, and Goat Cheese Omelet
1 serving of mushroom, spinach, and goat cheese omelet contains 449 Calories. The macronutrient breakdown is 24% carbs, 50% fat, and 26% protein. This is a good source of protein (55% of your Daily Value), fiber (34% of your Daily Value), and potassium (49% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Heat a medium skillet to medium high heat. Add olive oil and onions to the pan. Sauté for 2-3 minutes until the onions are translucent.
- Add the sliced mushrooms to the pan, saute until the mushrooms are slightly browned. Approximately 4-5 minutes. Next add spinach to the pan. Sauté until the spinach is wilted, about 2 minutes. Season with salt and pepper. Set aside.
- Heat a small skillet to medium heat. Spray with cooking spray. In a small bowl add one whole egg and two egg whites. Whisk to mix. Add the egg mixture to the small skillet. Let the mixture sit for one minute. Gently take a spatula and work your way around the edges of the skillet. Then lift the skillet and tilt it down and around in a circular fashion so as to get the "runny" eggs in the center to cook along the edges you just cleaned. Continue this process for another minute.
- Add the mushroom spinach mixture to one side of the omelete top with crumbled goat cheese. Using your spatula, gently fold the other side of the omelet over the mushroom spinach side. Let cook for 30 seconds and gently transfer omelet to a plate. Top with green onions.
- Enjoy!
Nutrition Facts
For 1 serving of mushroom, spinach, and goat cheese omelet (752g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 449 | |
| Fats | 26g | 34% |
| Saturated fats | 8g | 39% |
| Trans fats | 0g | |
| Cholesterol | 199mg | 66% |
| Sodium | 557mg | 24% |
| Carbs | 29g | 11% |
| Net carbs | 19g | |
| Fiber | 10g | 34% |
| Sugar | 15g | |
| Protein | 31g | |
| Calcium | 209mg | 21% |
| Iron | 6mg | 71% |
| Potassium | 2283mg | 49% |
| Vitamin D | 2μg | 16% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 3146μg | |
| Caffeine | 0mg | |
| Choline | 257mg | 47% |
| Copper | 2mg | 176% |
| Fluoride | 1μg | |
| Folate (B9) | 304μg | 76% |
| Lycopene | 0μg | |
| Magnesium | 76mg | 18% |
| Manganese | 1mg | 36% |
| Niacin | 20mg | 125% |
| Pantothenic acid | 6mg | 120% |
| Phosphorus | 703mg | 100% |
| Retinol | 160μg | |
| Riboflavin (B2) | 1mg | 98% |
| Selenium | 109μg | 198% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 25% |
| Vitamin A IU | 5781IU | |
| Vitamin A | 423μg | 47% |
| Vitamin B12 | 1μg | 34% |
| Vitamin B6 | 1mg | 69% |
| Vitamin C | 34mg | 37% |
| Vitamin D IU | 87IU | |
| Vitamin D2 | 1μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 4mg | 27% |
| Vitamin K | 433μg | 361% |
| Zinc | 4mg | 35% |
| Sugars | ||
| Sugar | 15g | |
| Sucrose | 0.4g | |
| Glucose | 9g | |
| Fructose | 3g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0.2g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 8g | 39% |
| Monounsaturated fats | 13g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.5g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
