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Breakfast & brunch · 1 serving

Tomato, spinach & cheese omelette

A tender two-egg omelette with wilted spinach, juicy tomato and melted cheddar, made in one frying pan for any time of day.

Scrambles & egg dishes
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Tomato, spinach & cheese omelette · Per serving (1 of 1)

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41 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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At a glance

Vegetarian · 8 minutes active preparation · 12 minutes total · meal

Method range: 1–1 servings.

Contains: egg, milk. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
1250 kJ
Protein
20.8 g
Carbs
3.5 g
Fat
21.9 g
Iron
3.0 mg
Calcium
295.0 mg
Folate
210.6 µg
Vitamin C
25.8 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.

  • Eggs, about two large, without shells100 g
  • Ripe tomato, diced100 g
  • Baby spinach50 g
  • Cheddar cheese, grated25 g
  • Olive oil5 g
  • Table salt0.5 g
  • Ground black pepper0.3 g

Method

  1. Beat the eggs with the measured salt and pepper. Heat the olive oil in a small non-stick frying pan over medium heat.
  2. Add the diced tomato and cook for 2 minutes until some moisture evaporates. Add the spinach and stir just until wilted, then spread the vegetables evenly.
  3. Pour in the eggs. Cook over medium-low heat, drawing the set edges towards the centre and tilting the pan so uncooked egg runs underneath. Scatter over the cheddar.
  4. When the egg is fully set with no runny patches and the cheese has melted, fold the omelette in half and slide it onto a plate. Serve hot.

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Nutrition

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Tomato, spinach & cheese omelette · Per serving (1 of 1)

Choose a shortcut, or tick individual nutrients. The copied results use the amounts shown in this recipe or food.

41 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
1250 kJCooking estimate incomplete—
20.8 gCooking estimate incomplete—
21.9 gCooking estimate incomplete—
2.4 gCooking estimate incomplete10%AI · reported contribution only
3.5 gCooking estimate incomplete—
295 mgCooking estimate incomplete29%RDI · reported contribution only
68 µgCooking estimate incomplete45%RDI · reported contribution only
3.0 mgCooking estimate incomplete17%RDI · reported contribution only
1.82 µgCooking estimate incomplete76%RDI · reported contribution only
211 µgCooking estimate incomplete53%RDI · reported contribution only
25.8 mgCooking estimate incomplete57%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed with measured ingredients, practical timings and explicit doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.

MorselMetrics everyday basics · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing AFCD records. Eggs are raw edible weight without shell; all vegetables, cheddar, oil and measured seasoning are counted. Cooking losses are not deducted.

  • Eggs, about two large, without shells: Whole-recipe edible weight.
  • Ripe tomato, diced: Whole-recipe edible weight.
  • Baby spinach: Whole-recipe edible weight.
  • Cheddar cheese, grated: Whole-recipe edible weight.
  • Olive oil: Whole-recipe edible weight.
  • Table salt: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • Eggs, about two large, without shells: Egg, chicken, whole, raw
  • Ripe tomato, diced: Tomato, common, raw
  • Baby spinach: Spinach, baby, fresh, raw
  • Cheddar cheese, grated: Cheese, cheddar, natural, regular fat
  • Olive oil: Oil, olive
  • Table salt: Salt, table, non-iodised
  • Ground black pepper: Pepper, black, ground