Bariatric & Diabetic Low Carb Spinach Cheese Omelette Recipe

Low-Carb Spinach and Cheese Omelette


Bariatric and Diabetic Approved

Dietary Concerns: This recipe is gluten-free and can be made dairy-free by using a cheese substitute. It is low in carbohydrates and suitable for bariatric and diabetic diets. Always check individual ingredient labels for specific dietary needs or allergies.

This Low-Carb Spinach and Cheese Omelette is a quick and nutritious breakfast option that is both bariatric and diabetic-friendly. It is high in protein, low in carbs, and packed with flavor. Perfect for maintaining balanced blood sugar levels and supporting weight management.

Friendly Advice: For a fluffier omelette, use a non-stick pan and avoid overcooking the eggs. You can add more vegetables for extra nutrients and fiber. Serve this omelette with a small side of avocado or a light salad for a complete meal.


spinach and cheese omelet


Ingredients

  • 2 large eggs
  • 1/4 cup fresh spinach, chopped
  • 2 tablespoons shredded low-fat cheese (cheddar or mozzarella)
  • 1 tablespoon skim milk or unsweetened almond milk
  • 1 teaspoon olive oil or cooking spray
  • Salt and pepper to taste
  • Optional: 1 tablespoon diced onions or bell peppers

Instructions

  1. Beat Eggs: In a small bowl, beat the eggs with the milk, salt, and pepper until well combined.
  2. Sauté Vegetables: Heat the olive oil or spray a non-stick skillet over medium heat. Add the spinach and optional vegetables and sauté until softened, about 1-2 minutes.
  3. Cook Omelette: Pour the egg mixture over the spinach in the skillet. Cook until the edges start to set, about 2-3 minutes.
  4. Add Cheese: Sprinkle the shredded cheese evenly over one half of the omelette.
  5. Fold and Finish: Fold the omelette in half over the cheese and cook for another 1-2 minutes, or until the cheese is melted and the omelette is cooked through.
  6. Serve: Slide the omelette onto a plate and serve immediately.

Nutritional Information

Calories Approx. 180
Protein 15g
Carbohydrates 3g
Fat 12g
Fiber 1g
Sugar 1g

Tips and Additional Info

  • Portion Control: For those following bariatric guidelines, you may consume only half the omelette depending on the stage of your bariatric diet.
  • Veggie Variations: Add other low-carb vegetables like mushrooms or bell peppers for more flavor and nutrients.
  • Cheese Choices: Opt for low-fat cheese or dairy-free alternatives to reduce calories and fat.
  • Serving Ideas: Pair with a small side salad or a few slices of avocado for a balanced meal.
  • Storage: Refrigerate leftovers and reheat gently in the microwave or on the stovetop.

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