Delicious vegetables and garlic combine with fluffy eggs and egg whites to make a simple, satisfying, and savory meal that will start off any day right! Protein-packed and rich in complex carbohydrates from the vegetables, this is a tasty way to get some valuable nutrition.

Serves 1

  • 2 teaspoons olive oil or coconut oil
  • 1/4 cup chopped yellow onion
  • 1/4 cup sliced button or cremini mushrooms
  • 2 tablespoons filtered water
  • 1/2 teaspoon garlic powder
  • 1/2 cup torn spinach leaves
  • 1/4 cup chopped tomatoes
  • 2 large whole eggs
  • 4 large egg whites
  1. Heat olive oil or coconut oil in a small frying pan over medium heat.
  2. Saute onion for 1 minute. Add mushrooms and water, and saute until musrhooms are softened, about 3 to 4 minutes.
  3. Sprinkle mixture with garlic powder and add spinach leaves and tomatoes, stirring constantly.
  4. Whisk together eggs and egg whites and pour over the sauteed vegetables.
  5. Immediately begin pushing the outer edges into the center with a spatula for onte turn around the whole pan. Let omelet set for 2 minutes.
  6. Gently slide the spatula under omelet and quickly flip.
  7. Continue cooking omelet for another 3 to 5 minutes, or until no longer runny.

Per serving: Calories: 357 I Fat: 21 g I Protein: 30 g I Sodium: 375 mg I Fiber: 2 g I Carbohydrates: 10 g I Sugar: 5 g

– from the book, “The Everything Guide to Gut Health,” by Lindsay Boyers, CHNC

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