Of which 6.1 g sugars and 2.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Selenium (mushrooms)
Allergens egg
Egg white omelet with mushrooms and spinach
A light, protein-packed omelet filled with sautéed mushrooms and fresh spinach.
Ingredients
- 5 egg whites (165 g / 6 oz)
- 1 whole egg (50 g / 1¾ oz)
- 200 g (7 oz) mixed mushrooms, sliced
- 1 handful of fresh spinach (50 g / 1¾ oz)
- 1 handful of cherry tomatoes (50 g / 1¾ oz)
- ¼ chopped onion (50 g / 1¾ oz)
- 1 clove garlic, minced (6 g)
- 10 g olive oil
- herbs (thyme or oregano), to taste
- salt and pepper, to taste
Method
- Slice the mushrooms and chop the onion and garlic.
- Heat half the olive oil in a nonstick skillet over medium heat.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Almond chia pudding
Make it at night, wake up to breakfast ready
Eggs with asparagus and Parmesan
A knife-and-fork breakfast, ready in 17 minutes.
Spinach and avocado egg cups
Sunday brunch ready in 25 minutes, creamy and not fried.