Cauliflower and Feta Omelet
1 serving of cauliflower and feta omelet contains 506 Calories. The macronutrient breakdown is 11% carbs, 68% fat, and 21% protein. This is a good source of protein (49% of your Daily Value), fiber (16% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 20 minutes
- Cook Time
- 30 minutes
Ingredients
Feta cheese ½ cup, crumbled or 75g
Directions
- Beat eggs with 1/4 teaspoon salt.
- Heat oil in a 10-inch heavy nonstick skillet over medium-high heat until it shimmers. Cut cauliflower into small florets, then saut until browned and tender, 5 to 9 minutes. Reduce heat to medium, then add garlic, 1/4 teaspoon salt, and 1/8 teaspoon pepper and saut 1 minute.
- Pour eggs over cauliflower. Cook, lifting edges to let uncooked egg run underneath and shaking skillet occasionally to loosen omelet, until almost set, 4 to 5 minutes. Slide out onto a large plate. Put skillet over omelet and, using pot holders, firmly hold plate and skillet together, then invert omelet back into skillet and cook 1 to 2 minutes. Slide out onto plate and sprinkle with feta and chopped parsley.
Nutrition Facts
For 1 serving of cauliflower and feta omelet (413g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 506 | |
| Fats | 39g | 50% |
| Saturated fats | 13g | 63% |
| Trans fats | 0g | |
| Cholesterol | 554mg | 185% |
| Sodium | 610mg | 27% |
| Carbs | 14g | 5% |
| Net carbs | 9g | |
| Fiber | 5g | 16% |
| Sugar | 6g | |
| Protein | 27g | |
| Calcium | 323mg | 32% |
| Iron | 4mg | 52% |
| Potassium | 892mg | 19% |
| Vitamin D | 3μg | 20% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 380μg | |
| Caffeine | 0mg | |
| Choline | 511mg | 93% |
| Copper | 0.2mg | 18% |
| Fluoride | 4μg | |
| Folate (B9) | 209μg | 52% |
| Lycopene | 0μg | |
| Magnesium | 60mg | 14% |
| Manganese | 0.4mg | 18% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 4mg | 79% |
| Phosphorus | 503mg | 72% |
| Retinol | 271μg | |
| Riboflavin (B2) | 1mg | 83% |
| Selenium | 50μg | 91% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 17% |
| Vitamin A IU | 1546IU | |
| Vitamin A | 302μg | 34% |
| Vitamin B12 | 2μg | 78% |
| Vitamin B6 | 1mg | 60% |
| Vitamin C | 112mg | 124% |
| Vitamin D IU | 121IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 4mg | 28% |
| Vitamin K | 167μg | 139% |
| Zinc | 4mg | 32% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0g | |
| Glucose | 3g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 13g | 63% |
| Monounsaturated fats | 19g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 1g | |
| Aspartic acid | 3g | |
| Cystine | 0.5g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
