This kale omelette with goat cheese is a quick and healthy meal! Great as a filling breakfast or for a lighter lunch and dinner!
Kale Omelette – A speedy and nutritious meal
The great thing with omelettes is that they are easy to whip up and are incredibly versatile. You can have them plain, or fill them with veggies (even the sad looking ones hiding in the back of your fridge) or left-overs.
This kale omelette is perfect for you who love to eat kale, or simply want to add more greens into your life. The goat cheese compliments the kale beautifully! And if you don’t have goat cheese at hand, cheddar or parmesan works great too – it’s been tried and tested by the nutritionist meets chef kitchen!
How to make kale omelette
- Use a well seasoned pan – This goes for you who use a cast iron pan (such as a de buyer). If you make sure it’s well seasoned making an omelette will be no problem! If you use a non stick then you’re already good to go.
- Finely chop the kale – this will help the kale to soften quicker and will blend well together with the egg mixture
- Three eggs – Most recipes for omelettes calls for two eggs, but here at NmC we always use 3 medium to large sized eggs when making an omelette for one (unless we’re using extra large eggs, then it’s two ). Using three eggs makes the omelette more filling and keeps one fuller for longer.
- Cooking for many? – Best way to make an omelette for many is to cook it on the oven. Just follow the instructions and up the ingredients accordingly to how many people you’re cooking for. Pour the mixture into an oiled oven dish and bake in the oven at 200°C for about 20-25 minutes, depending on the size of the dish and how many people your cooking for.
Kale Omelette – Nutrition Breakdown
Both eggs and kale are rich in vitamins and minerals your body needs to feel great!
- Iron: Essential for the transportation of oxygen and for energy production in the body!
- Vitamin A: Keeps your skin & eyes healthy and supports the immune system.
- Vitamin E: This fat soluble vitamin helps to protects your membranes against damage by acting like an antioxidants. Vitamin E also helps to keep your skin in good health.
- Vitamin B12: Essential for the production of red blood cells and also important for a healthy nervous system.
- Zeaxanthin and lutein: Both kale and eggs contain the powerful antioxidants zeaxanthin and lutein (1), that may protect against eye diseases such as macular degeneration and cataracts! (2) (3)
- Vitamin D: Eggs are one of few foods that contain vitamin D. Albeit very small amounts, but every little helps! Vitamin D is important for strong bones and for immune function.
Eggs are a great staple food as they’re incredibly versatile AND they’re also good for you – learn more about the health benefits of eggs
To make this meal complete, serve this omelette with a slice of bread or a piece of fruit!
Love eggs? Check out these other eggy recipes
- Sweet Potato Rosti – Served with poached egg and black bean salsa. One of the most popular recipes here in Nutritionist meets Chef
- Coconut Banana Pancakes – A spruced up version of the popular 2 ingredient banana egg pancake that’s been dominating the pancake world for a long time!
- Tomato Egg Salad – Only a few ingredients are needed to make this salad! Great on toast!
- Ratatouille Baked Eggs – This meal will give you 5 of your 5 a day! Incredibly flavoursome and nutrient dense!
- Vegetarian Egg No Muffin – Egg instead of bread and mushroom instead of sausage!
If you make this recipe, comment and rate it! And don’t forget to take photo and @nutritionistmeetschef on Instagram!
This kale omelette is a nutritious and speedy dinner! Takes about 15 minutes to make from start to finish!
- 40 g kale (about 2 handfuls
- 1/2 small onion ( about 1/4 cup sliced. )
- 1 small glove of garlic
- 3 eggs
- Goat cheese (or cheese of your choice)
Shred the kale finely. Finely slice the onion and mince the garlic
Crack the eggs into a bowl. Add a pinch of salt and whisk until combined.
Heat a pan on medium heat. Add a little bit of olive oil (about 1 tsp) and cook the kale and onion for about 5 minutes, or until the kale has wilted and the onion has softened and is translucent. Add the garlic and cook for a couple of minutes.
Add another teaspoon of oil and pour into the egg mixture. Push the cooked egg edges toward the center with a spatula and move the pan so that uncooked egg mixture goes towards the edges. Also move a little bit around the middle of the omelette in the early stages on the omelette so uncooked egg mixture can be cooked.
Before the egg is fully cooked, add the cheese and leave for a minute. Fold the omelette and any uncooked egg will be cooked by the residual heat.