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Fluffy herb omelet with tender turkey breast and avocado crostini
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Fluffy herb omelet with tender turkey breast and avocado crostini

Hypertension (DASH) Heart healthy Breakfast High-protein egg dishes High Protein DASH Diet Hypertension Heart Health Turkey Avocado
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
20 min
Number of portions
1
Cena (Lidl)
$3.15
Cost of one portion
$3.15
Number of ingredients needed for preparation
14
Total calories
566
Calories per 1 portion
566 kcal
Amount of protein per portion
44g
Amount of fat per portion
26g
Amount of carbohydrates per portion
38g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Chicken eggs

Chicken eggs

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
2 Piece (2 Piece (100 g)) • 140 kcal • $0.84
Egg
B: 12.5g
T: 9.7g
W: 0.6g
140 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Piece (0.5 Piece (50 g)) • 22 kcal • $0.08
Onion
B: 0.6g
T: 0.1g
W: 4.7g
22 kcal
Turkey breast fillet

Turkey breast fillet

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
0.5 Piece (0.5 Piece (100 g)) • 139 kcal • $0.32
B: 24g
T: 1.2g
W: 8g
139 kcal
Flaxseed

Flaxseed

#Flaxseeds #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Tablespoon (1 Tablespoon (10 g)) • 57 kcal • $0.09
Flaxseed
B: 1.8g
T: 4.2g
W: 2.9g
57 kcal
Rapeseed Oil

Rapeseed Oil

#Rapeseed Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Tablespoon (0.5 Tablespoon (5 g)) • 41 kcal • $0.02
Rapeseed
B: 0.1g
T: 4.5g
W: 0.1g
41 kcal
Red Bell Pepper, raw

Red Bell Pepper, raw

#Red Bell Pepper #Bell Peppers #Vegan #Vegetarian #Gluten-free
0.2 Piece (0.2 Piece (50 g)) • 14 kcal • $0.05
Paprika Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Vitamin B7 (Biotin)
B: 0.5g
T: 0.2g
W: 2.6g
14 kcal
Arugula

Arugula

#DASH Diet #Heart Health #Arugula #Vegan #Vegetarian
1 Handfull (1 Handfull (25 g)) • 8 kcal • $0.03
Rucola
B: 0.7g
T: 0.2g
W: 0.9g
8 kcal
Black Pepper

Black Pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #High Fiber
1 Piece (1 Piece (1 g)) • 3 kcal • $0.38
Black Pepper
B: 0.1g
T: 0g
W: 0.6g
3 kcal
Salt

Salt

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
1 Piece (1 Piece (1 g)) • 4 kcal • $0.38
Iodine
B: 0.3g
T: 0.3g
W: 0g
4 kcal
Provencal Herbs

Provencal Herbs

#Herbs #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (1 g)) • 4 kcal • $0.38
Celery Mustard Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.6g
4 kcal
Graham whole wheat bread

Graham whole wheat bread

#DASH Diet #Heart Health #Vegan #Vegetarian #Lactose-Free
1 Slice of bread (1 Slice of bread (30 g)) • 68 kcal • $0.24
Wheat
B: 2.6g
T: 0.5g
W: 13.2g
68 kcal
Avocado

Avocado

#Avocado #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.25 Piece (0.25 Piece (35 g)) • 63 kcal • $0.09
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 0.7g
T: 5.3g
W: 3g
63 kcal
Garlic

Garlic

#Chickpea #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.33 Tooth (0.33 Tooth (3 g)) • 5 kcal
Garlic
B: 0.2g
T: 0g
W: 1g
5 kcal
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet #Vegan #Vegetarian #Gluten-free
1 Piece (1 Piece (2 g)) • 0 kcal • $0.25
Paprika
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Fluffy herb omelet with tender turkey breast and avocado crostini

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

Cheapest Aldi
2,87 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 2,87 €
100 kcal 0,51 €
20 g protein 1,31 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
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Aldi Cheapest
2,87 € 2,87 € 5,74 € 11,48 €
Lidl +1%
2,90 € 2,90 € 5,80 € 11,60 €
Tesco +10%
3,15 € 3,15 € 6,30 € 12,60 €
Carrefour +13%
3,24 € 3,24 € 6,48 € 12,96 €
SPAR +16%
3,34 € 3,34 € 6,68 € 13,36 €

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Recipe Summary & Culinary Insights

Fluffy herb omelet with tender turkey breast and avocado crostini is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 1) delivers 470 kcal of energy, 39.1 g protein, 22.3 g fat, 25.9 g net carbohydrates, and 9.9 g dietary fiber (glycemic index GI 32, glycemic load GL 7).

Key culinary ingredients include: Chicken eggs, Onion, Turkey breast fillet, Flaxseed, Rapeseed Oil, Red Bell Pepper, raw, Arugula, Black Pepper, Salt, Provencal Herbs, Graham whole wheat bread, Avocado, Garlic, Red Bell Pepper, raw. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 20 minutes.

Recipe preparation steps

1
In a bowl, vigorously whisk the eggs with the flaxseed, Provençal herbs, a pinch of salt, and freshly ground black pepper.
2
Finely dice the turkey breast fillet, onion, and red bell pepper, then sauté in a skillet with heated rapeseed oil for 4–5 minutes until the turkey is cooked through.
3
Pour the beaten egg mixture over the sautéed turkey and vegetables, reduce the heat to low, cover with a lid, and cook for 4–5 minutes until the fluffy omelet sets.
4
Meanwhile, toast the slice of graham bread until crisp, mash the ripe avocado flesh with the pressed garlic using a fork, and spread it over the warm toast.
5
Arrange the washed arugula on a plate, slide the warm turkey omelet on top, and serve alongside the crispy avocado toast.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 32
Egg Onion Flaxseed Rapeseed Rucola Black Pepper Iodine Celery Mustard Mugwort-Celery-Spice Syndrome Wheat Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Garlic Paprika Vitamin B7 (Biotin) Egg Onion Flaxseed Rapeseed Paprika Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Vitamin B7 (Biotin) Rucola Black Pepper Iodine Celery Mustard Mugwort-Celery-Spice Syndrome Wheat Garlic

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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
566 kcal
Protein
43.9g
Fat
26.3g
Carbs
38.3g
Fluffy herb omelet with tender turkey breast and avocado crostini
Bio-Analysis Recipe

Fluffy herb omelet with tender turkey breast and avocado crostini

566 kcal B: 43.9g T: 26.3g W: 38.3g
Glycemic Load
IG 65 ŁG 25
High
Workout Window
120 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 195 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 18 µU/mL 28 µU/mL 30 µU/mL 25 µU/mL 17 µU/mL 11 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 98 mg/dL 107 mg/dL 110 mg/dL 106 mg/dL 99 mg/dL 93 mg/dL 88 mg/dL 86 mg/dL 110 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 16.3) leads to a controlled glucose rise up to ~110 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
16.3 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
110
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (43.9 g), fat (26.3 g), and dietary fiber (13.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 25.1 g
Simple sugars: 0 g Slowing fiber: 13.2 g
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