Spinach Omelette


Olive oil

1 teaspoon

Finely diced yellow onion

1 tablespoon

Finely diced mushrooms

1 tablespoon

Baby spinach, stemmed and chopped

1 cup

Large eggs


Freshly chopped chives

1 teaspoon

Freshly chopped parsley

1 teaspoon

Sea salt


Ground black pepper


Olive oil

1 teaspoon

Unsalted butter

1 teaspoon

Grated low-fat mozzarella cheese

2 tablespoons

Serving: 1


  1. In a saute pan, heat the olive oil over medium-high heat
  2. Add onion and mushroom. Cook until softened, about 8-10 minutes
  3. Add the spinach and cook for 1 minute. Remove from the heat and place in a bowl
  4. Break eggs into a small bowl and beat with chives, parsley, salt and pepper
  5. In the same pan, on medium heat, add butter and oil, swirl to coat the sides of pan.
  6. When butter is melted, add the egg, swirling to distribute and cook until bottom is set.
  7. Shake the eggs and lift the edges with a fork to allow eggs to flow underneath if necessary
  8. Add the cooked vegetables and sprinkle cheese on one side, then fold in half and cook for 1 minute or until cheese is melted.
  9. Slide it onto a plate and serve.

Nutrition Profile

Serving size

1 omelet




18 g


25 g


2 g

Vitamin A

1800 IU


1 mg


600 mcg

Lutein and zeaxanthin

1800 mcg

Source: Jennifer Thompson and Johanna Seddon, Eat Right for Your Sight: Simple, Tasty Recipes that Help Reduce the Risk of Vision Loss from Macular Degeneration, 2015

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