The classic diner plate, made at home: a cheesy spinach omelette with a side of home fries. The fries are oven-baked instead of pan-fried, which keeps the whole plate to 30g of protein for around 385 calories a serving.

One note: the original listed 36.5g protein a serving, but three whole eggs, a cup of egg whites and a little cheese split two ways honestly lands at ~30g — so that’s the number here.

Ingredients

  • For the home fries
  • Potatoes — 2 medium, ~300 g, cubed [P 6 C 60 F 0]
  • Minced garlic — 1 tbsp (or powder)
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, onion powder, paprika, chilli powder — to taste
  • For the omelette
  • Whole eggs — 3 [P 18 C 1 F 15]
  • Egg whites — 1 cup [P 26 C 2 F 0]
  • Low-fat cheese — ¼ cup, grated (mozzarella) [P 9 C 2 F 6]
  • Onion — 1 small, chopped
  • Spinach — 2 handfuls, chopped
  • Milk — a splash (optional)
  • Olive oil — ½ tsp (or spray)
  • Salt, garlic powder — to taste

Method

  1. Roast the fries. Heat oven to 450°F / 230°C. Toss cubed potato with oil, garlic and seasoning, spread on a tray and bake 30 minutes.
  2. Prep the eggs. Mix whole eggs, egg whites, milk and salt.
  3. Cook the omelette. Soften the onion and spinach in oil 1–2 minutes, pour in the egg, cover and cook 6–8 minutes until the top sets.
  4. Finish. Sprinkle cheese, fold, and plate with the home fries.

What to eat it with

  • Hot sauce, salsa or ketchup — diner-style toppings.
  • A slice of toast — if you want more carbs.
  • Avocado — a few slices (adds fat).

Variations

  • Leaner: fewer whole eggs, more egg whites, to cut the fat.
  • Loaded: peppers, mushrooms or tomato in the omelette.
  • Sweet potato fries: swap the potato.

Honest notes

  • Protein correction: listed at 36.5g a serving; the honest total from 3 whole eggs, 1 cup egg whites and ¼ cup cheese split two ways is ~30g.
  • Fibre: about 4g a serving, from the potato and veg.
  • Fat lever: the three whole eggs carry most of the fat — shift toward egg whites to lower it.