A cheeseburger without the bun: an egg-white omelette loaded with onion, tomato and spinach, folded around seasoned lean beef and cheese. One serving is 28.5g of protein for 308 calories, and just 5.5g carbs — the lowest-carb recipe in the chapter.

Building the omelette on one side of the pan and folding the beef side over keeps it neat.

Ingredients

  • For the egg mix
  • Egg whites — 1 cup [P 26 C 2 F 0]
  • Onion — 1 medium, chopped [P 1 C 4 F 0]
  • Tomato — 1 medium, chopped [P 1 C 5 F 0]
  • Spinach — 1 cup, chopped [P 1 C 1 F 0]
  • Low-fat cheese — 3 tbsp (mozzarella) [P 6 C 1 F 4]
  • Salt — to taste
  • For the beef
  • Ground beef — ½ cup, ~115 g (95% lean) [P 25 C 0 F 6]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, garlic powder — to taste

Method

  1. Mix the egg. Combine egg whites, onion, tomato, spinach and salt.
  2. Brown the beef. Cook with the spices 5–7 minutes until brown.
  3. Add the egg. Shift the beef to one half of the pan, pour the egg on the other, cover, cook 2–3 minutes until the top sets.
  4. Fold. Sprinkle cheese, then fold the beef side over the egg.

What to eat it with

  • Sugar-free ketchup or sriracha.
  • Wrapped in a tortilla for a cheeseburger burrito.
  • A side salad.

Variations

  • Any ground meat: turkey works.
  • Extra cheese (adds calories).
  • Pickles inside, for a true cheeseburger note.

Honest notes

  • Fibre: about 2g a serving, from the veg.
  • Beef note: 95% lean keeps the 8.5g fat honest.
  • Macros: reconcile with the per-serving 308 cal / 28.5g protein listed; no correction needed.