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Fluffy Omelet with Sautéed Baby Spinach and Button Mushrooms
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Fluffy Omelet with Sautéed Baby Spinach and Button Mushrooms

Breakfast Second Breakfast High-protein egg dishes Vegetarian High Protein Spinach High-protein Low-carb
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
15 min
Number of portions
1
Cena (Lidl)
$0.86
Cost of one portion
$0.86
Number of ingredients needed for preparation
7
Total calories
289
Calories per 1 portion
289 kcal
Amount of protein per portion
20g
Amount of fat per portion
20g
Amount of carbohydrates per portion
8g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Fresh eggs

Fresh eggs

#Vegetarian #Gluten-free #Lactose-Free #High-protein #Low-carb
110 Gram (110 Gram) • 153 kcal • $0.46
Egg
B: 13.9g
T: 10.5g
W: 0.8g
153 kcal
Fresh baby spinach

Fresh baby spinach

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
60 Gram (60 Gram) • 17 kcal • $0.10
B: 1.7g
T: 0.2g
W: 2.2g
17 kcal
Fresh Mushrooms

Fresh Mushrooms

#Mushrooms #Fresh #Vegan #Vegetarian #Gluten-free
100 Gram (100 Gram) • 25 kcal • $0.17
Mushroom
B: 2.7g
T: 0.4g
W: 2.6g
25 kcal
Raw Garlic

Raw Garlic

#Raw Garlic #Chickpea #Vegan #Vegetarian #Gluten-free
5 Gram (5 Gram) • 6 kcal • $0.01
Garlic Selenium Vitamin B7 (Biotin)
B: 0.4g
T: 0g
W: 1.2g
6 kcal
Butter

Butter

#Vegetarian #Gluten-free #Low-carb #Healthy
10 Gram (10 Gram) • 74 kcal • $0.09
Milk
B: 0.1g
T: 8.1g
W: 0.1g
74 kcal
Milk 1.5%

Milk 1.5%

#Vegetarian #Gluten-free #Low-carb #Healthy
30 Gram (30 Gram) • 13 kcal • $0.03
Milk
B: 1g
T: 0.4g
W: 1.4g
13 kcal
Nutmeg and black pepper

Nutmeg and black pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
2 Gram (2 Gram) • 0 kcal
B: 0g
T: 0g
W: 0g
0 kcal

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Supermarket Chain Price Comparator

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Supermarket Chain Price Comparator — Fluffy Omelet with Sautéed Baby Spinach and Button Mushrooms

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,78 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,78 €
100 kcal 0,27 €
20 g protein 0,79 €
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Aldi Cheapest
0,78 € 0,78 € 1,56 € 3,12 €
Lidl +1%
0,79 € 0,79 € 1,58 € 3,16 €
Tesco +10%
0,86 € 0,86 € 1,72 € 3,44 €
Carrefour +14%
0,89 € 0,89 € 1,78 € 3,56 €
SPAR +17%
0,91 € 0,91 € 1,82 € 3,64 €

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Recipe Summary & Culinary Insights

Fluffy Omelet with Sautéed Baby Spinach and Button Mushrooms is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 1) delivers 285.6 kcal of energy, 20.1 g protein, 19.6 g fat, 9.4 g net carbohydrates, and 2.4 g dietary fiber (glycemic index GI 18.9, glycemic load GL 1.8).

Key culinary ingredients include: Fresh eggs, Fresh baby spinach, Fresh Mushrooms, Raw Garlic, Butter, Milk 1.5%, Nutmeg and black pepper. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 15 minutes.

Recipe preparation steps

1
Melt half the butter in a pan, sauté sliced mushrooms with minced garlic, then add baby spinach and cook until wilted.
2
Whisk eggs with milk, a pinch of freshly grated nutmeg, and freshly cracked black pepper in a small bowl.
3
Pour egg mixture over vegetables, cover with a lid, and cook over low heat for 4-5 minutes until eggs are set.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 12
Egg Milk Mushroom Garlic Selenium Vitamin B7 (Biotin) Egg Mushroom Garlic Selenium Vitamin B7 (Biotin) Milk

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
289 kcal
Protein
19.7g
Fat
19.7g
Carbs
8.3g
Fluffy Omelet with Sautéed Baby Spinach and Button Mushrooms
Bio-Analysis Recipe

Fluffy Omelet with Sautéed Baby Spinach and Button Mushrooms

289 kcal B: 19.7g T: 19.7g W: 8.3g
Glycemic Load
IG 65 ŁG 5
Low
Workout Window
30-60 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 66 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 9 µU/mL 12 µU/mL 12 µU/mL 11 µU/mL 9 µU/mL 7 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 91 mg/dL 94 mg/dL 95 mg/dL 93 mg/dL 91 mg/dL 89 mg/dL 87 mg/dL 86 mg/dL 95 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 2.2) promotes stable blood glucose with a gentle peak around 95 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
2.2 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
95
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (19.7 g), fat (19.7 g), and dietary fiber (4.9 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 3.4 g
Simple sugars: 2.1 g Slowing fiber: 4.9 g
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