Cheese, Onion and Tomato Omelette
This is a quick and easy, nutritious, high-protein omelette, perfect for breakfast or lunch, which is keto friendly.
Ingredients
- 260g (9oz or 1¾ cups) tomato
- 1 red onion
- 5 large eggs (organic, free-range)
- 60g (2.1oz or ½ cup) grated cheese of choice (organic)
- 1 tbsp parsley
- 1 heaped tsp turmeric powder
- 1 pinch of salt
- 1 pinch of pepper
- 2 tsp grass-fed butter
Instructions
- Finely chop the onion and fry in butter on medium heat.
- Chop the tomatoes and add to the onions until cooked, remove from the pan and set aside.
- Whisk the eggs, add the turmeric, salt and pepper
- Add half the mixture to the pan, cook for about 1 minute until the egg mixture is able to cleanly lift off the pan, add half of the onion & tomato mix and half of the grated cheese to one half of the omelette, flip over the other side and cook for another 30 seconds or until the cheese has melted. Remove from the pan and repeat this step for the second omelette.
- Serve on its own with chopped parsley, or with a slice of sourdough bread or keto almond paleo gluten-free bread.
Notes
This easy omelette is high in protein and contains 2 servings of vegetables per portion. The added turmeric acts as an anti-oxidant and anti-inflammatory, and the red onion is high in quercetin, prebiotics and sulphur compounds, which, together with the turmeric, helps support gut and liver health. Combining turmeric with a meal containing fats and black pepper will help increase the absorption of the curcumin found in the turmeric. Eggs are high in choline and vitamin B12, with one serving supplying almost two-thirds the required Vitamin B12 per day, important for anyone following a vegetarian diet, which is often deficient in B12. One serving contains 78% of the daily require selenium, a potent antioxidant mineral that is vital for thyroid health and detoxification cycles in the body.
Micronutrient info per serving:
Vitamins
B1 (Thiamine) - 0.2mg (14%)
B2 (Riboflavin) - 0.7mg (67%)
B3 (Niacin) - 1.0mg (7%)
B5 (Pantothenic Acid) - 1.9mg (37%)
B6 (Pyridoxine) - 0.3mg (25%)
B12 (Cobalamin) - 1.6µg (65%)
Folate - 89.4µg (22%)
Vitamin A - 359.8µg (51%)
Vitamin C - 41.3mg (55%)
Vitamin D - 103.4IU (17%)
Vitamin E - 2.2mg (15%)
Vitamin K - 42.6µg (47%)
Minerals
Calcium - 325.9mg (33%)
Copper - 0.1mg (14%)
Iron - 1.9mg (11%)
Magnesium - 63.6mg (20%)
Manganese - 0.3mg (14%)
Phosphorus - 375.1mg (54%)
Potassium - 566.6mg (22%)
Selenium - 42.8µg (78%)
Sodium - 352mg (23%)
Zinc - 2.6mg (32%)
% RDI based on an adult female
Nutrition Information:
Yield: 2 Serving Size: 332g (11.7oz)Amount Per Serving: Calories: 371kcalTotal Fat: 25.8gNet Carbohydrates: 10.0gFiber: 2.4gProtein: 22.5g
