Category: Breakfast | Low GI | Under 10 Minutes
Some mornings, you want breakfast to feel like a warm hug — but without spending half an hour over the stove or juggling six pans. This Savoury Spinach-Mushroom Omelette is exactly that: quick, nourishing, and packed with flavour. Mushrooms bring earthy umami, spinach adds a nutrient hit, and eggs keep you full for hours without sending your blood sugar on a rollercoaster. Best of all? One pan, minimal washing up, and you can knock it together in under 10 minutes — even if you’re still half asleep.
Nutrient Spotlight
- Eggs – High-quality protein to keep you satisfied and support muscle repair. Rich in choline, great for brain function.
- Spinach – Low GI leafy green loaded with magnesium, which helps regulate blood sugar.
- Mushrooms – A great source of fibre, B vitamins, and vitamin D (when UV-grown).
- Olive oil – Heart-healthy monounsaturated fats that help slow digestion for steadier energy.
Ingredients (Single Serve)
- 2 large eggs
- 1 tsp olive oil
- 1 cup baby spinach leaves
- ½ cup sliced mushrooms (button or Swiss brown work well)
- Pinch of dried mixed herbs (or fresh parsley if you’ve got it)
- Salt & freshly ground black pepper, to taste
Method
- Heat the pan – Place a small non-stick frying pan over medium heat and add the olive oil.
- Cook the mushrooms – Add the sliced mushrooms and cook for 2–3 minutes, stirring occasionally, until softened and lightly golden.
- Add the spinach – Toss in the spinach leaves and cook for 30–60 seconds until just wilted.
- Whisk the eggs – In a small bowl, beat the eggs with herbs, salt, and pepper.
- Pour and set – Reduce the heat slightly, pour the egg mixture over the vegetables, and gently stir once to evenly distribute. Let it cook undisturbed for 2–3 minutes until set.
- Fold and serve – Carefully fold the omelette in half and slide onto a plate. Serve immediately.
Low GI Notes
- This dish is naturally low GI thanks to its focus on protein, fibre, and healthy fats.
- If you prefer a touch of carbs, pair with one slice of dense wholegrain rye bread or a few forkfuls of cooked quinoa — both low GI and nutrient-rich.
Storage & Reheating
- Best eaten fresh – Omelettes tend to lose their fluff and can turn rubbery if reheated.
- Meal-prep tip – Pre-slice the mushrooms and wash the spinach in advance. Store in separate containers in the fridge for up to 3 days so you can throw this breakfast together in 5 minutes flat.
Swaps & Variations
- Swap spinach for rocket, baby kale, or silverbeet.
- Add diced tomato, capsicum, or zucchini for extra colour and antioxidants.
- Sprinkle crumbled feta or grated cheddar before folding for a cheesy twist.
Thank You!
Loved this breakfast? Share it with a friend who’s stuck in a toast rut, and tag Plan4One when you post your creation. For more low GI, single-serve inspiration, check out the full 7-Day Low GI Meal Plan — your mornings (and your blood sugar) will thank you.
