High Fiber Veggie Loaded Omelette
A fluffy egg omelette stuffed with mushrooms, spinach, bell peppers, tomatoes, and black beans. Packed with over 25g of protein and rich in fiber and iron to keep you energized.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Misty + Lila
Misty created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Whisk together 3 whole eggs
- 01
Whisk together 3 whole eggs
In a medium mixing bowl, whisk together 3 whole eggs, 2 egg whites, and 1 tbsp of water for 30 seconds until completely uniform and slightly frothy.
Look for: completely uniform and slightly frothy
Tap card to mark done - 02
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a 10-inch (25cm) non-stick skillet over medium heat for 1 to 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add sliced white mushroom
Add sliced white mushroom, diced green bell pepper, diced tomato, black beans, and minced garlic clove to the pan. Cook for 4 to 5 minutes, stirring occasionally, until the vegetables are tender and the liquid has evaporated.
Look for: the vegetables are tender and the liquid has evaporated
Tap card to mark done - 04
Stir in fresh spinach leaves and cook…
Stir in fresh spinach leaves and cook for 1 minute until completely wilted. Transfer the cooked vegetable mixture to a small plate and set aside.
Look for: completely wilted
Tap card to mark done - 05
Wipe the pan clean with a paper…
Wipe the pan clean with a paper towel, return to medium-low heat, and add the remaining 1 tsp of olive oil.
Tap card to mark done - 06
Pour the whisked egg mixture into the…
Pour the whisked egg mixture into the center of the warm skillet. Let cook undisturbed for 1 to 2 minutes until the edges begin to set.
Look for: the edges begin to set
Tap card to mark done - 07
Gently lift the edges of the omelette…
Gently lift the edges of the omelette with a silicone spatula, tilting the pan so un-cooked raw egg flows underneath. Cook for another 1 to 2 minutes until the top is mostly set but still slightly glossy.
Look for: the top is mostly set but still slightly glossy
Tap card to mark done - 08
Spoon the warm vegetable filling onto one…
Spoon the warm vegetable filling onto one half of the omelette, then sprinkle shredded cheddar cheese over the filling.
Tap card to mark done - 09
Fold the empty half of the omelette…
Fold the empty half of the omelette over the filling using your spatula. Cook for 1 final minute to allow the cheese to melt.
Tap card to mark done - 10
Slide the omelette onto a serving plate…
Slide the omelette onto a serving plate and enjoy immediately. Store any leftover vegetable filling in a sealed container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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