Breakfast
French omelet with spinach and queso fresco
Each serving has 257 kcal, 19.2 g of protein, and 1.3 g of fiber, or 7.5 g of protein per 100 kcal. Ready in 10 minutes; makes 1 serving.
Per serving
- 257 kcalCalories
- 19.2 gProtein
- 1.3 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 7.5 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 5 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 110 g4 ozeggs (2 large)
- 60 g2 ozfresh spinach (about 2 cups)
- 20 g0.7 ozcrumbled queso fresco (about 2 tablespoons)
- 3 golive oil (1/2 teaspoon)
- Salt and pepper to taste
Directions
- Rinse the spinach and pat it dry.
- Heat the oil in a nonstick skillet over medium heat and sauté the spinach for 1 to 2 minutes, until it wilts.
- Beat the eggs with a pinch of salt and pour them over the spinach.
- When the edges start to set, scatter the queso fresco over the top.
- Fold the omelet in half and cook 1 more minute, until the center is set but still moist.
- Serve right away.
Why it is filling
Two eggs and a little queso fresco pack a good amount of protein into a small, soft plate that tends to sit well when your stomach fills up fast. The spinach adds volume and some fiber for almost no calories, and it cooks down so much that it barely takes up room. There is very little added fat, which helps if you have nausea, because fatty meals are digested more slowly.
In numbers, each serving has 19.2 g of protein and 1.3 g of fiber, with an energy density of 133 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- If two eggs are too much, make it with one and save the queso fresco to go with a snack later.
- Sautéed spinach keeps for 2 days in the fridge: cook extra and the base is ready for next time.
Nutrition facts
| Nutrient | Per serving |
|---|---|
| Calories | 257 kcal |
| Protein | 19.2 g |
| Carbohydrates | 3.6 g |
| Fiber | 1.3 g |
| Fat | 18.5 g |
| Approximate weight | 193 g (7 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Egg | 110 g | 157 kcal | 13.9 g | 0 g |
| Spinach | 60 g | 14 kcal | 1.7 g | 1.3 g |
| Queso fresco | 20 g | 60 kcal | 3.6 g | 0 g |
| Olive oil | 3 g | 27 kcal | 0 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Spinach, raw (FDC ID 168462).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, fresh, queso fresco (FDC ID 172223).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .