Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, no added fat
Common food
Photo: Wikipedia
A hearty, protein-packed scramble where fluffy egg curds embrace tender bits of meat, juicy tomato chunks, and wilted dark greens, all cooked without a drop of added fat. The result is a savory, slightly tangy, and earthy bite with a satisfyingly soft texture. It's a nutritional powerhouse, delivering over 12g of high-quality protein per 100g while keeping carbs and sugars remarkably low.
Calorie split: 34% protein · 4% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore it for its incredible versatility and one-pan convenience—it's a customizable breakfast, lunch, or dinner staple that feels both comforting and nourishing. The combination of savory meat, bright tomato, and earthy greens creates a complete, flavorful meal in a single dish.
⚠️ Watch-outs & how to enjoy it better
The lack of added fat can make the eggs slightly less creamy and more prone to sticking, potentially leading to a drier texture if overcooked. Those watching their sodium intake should be mindful, as the meat component can contribute significant salt. To counteract dryness, cook on lower heat and remove from the pan just before the eggs look fully set, as residual heat will finish the job. To manage sodium, choose low-sodium meat or rinse canned tomatoes, and balance the meal with a side of unsalted vegetables or fruit.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Naturally low in carbohydrates and sugar, suitable for low-carb diets.
- Rich in iron and B vitamins from the meat and eggs.
- Provides vitamins A, C, and K from the tomatoes and dark greens.
- High satiety factor helps with appetite control.
🍽️ Popular dishes
Menemen (Turkish tomato and egg dish, often with peppers)
Shakshuka (North African/Middle Eastern eggs poached in tomato sauce, sometimes with added meat and greens)
Strapatsada (Greek tomato and egg scramble)
Huevos a la Mexicana (Mexican eggs with tomato, onion, and chili)
Omelette aux fines herbes (French herb omelet, a base for adding other ingredients)🌍 Where it's eaten
💡 Did you know?
Cooking eggs without added fat is a traditional technique in some cuisines, like making 'egg white omelets' for fitness diets, but the method here—using the moisture from tomatoes and the natural fat from meat and yolks—is a clever way to achieve a non-stick cook while boosting flavor.
Full nutrition (USDA data · scales with serving)
| Water | 75.3 g |
| Energy | 141 kcal |
| Protein | 12.1 g |
| Total lipid (fat) | 9.7 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 173 mg |
| Potassium, K | 187 mg |
| Sodium, Na | 319 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 27.2 ug |
| Vitamin C, total ascorbic acid | 3.3 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.34 mg |
| Niacin | 0.84 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 47.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 47.0 ug |
| Folate, DFE | 47.0 ug |
| Choline, total | 214 mg |
| Vitamin B-12 | 0.71 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 156 ug |
| Retinol | 138 ug |
| Carotene, beta | 205 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 158 ug |
| Lutein + zeaxanthin | 777 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.0 ug |
| Vitamin K (phylloquinone) | 26.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 322 mg |
Amino acid profile (per 100g)
Estimated from Egg, whole, cooked, omelet — USDA does not publish this profile for Egg omelet or scrambled egg.
| Tryptophan | 0.14 g |
| Threonine | 0.47 g |
| Isoleucine | 0.56 g |
| Leucine | 0.91 g |
| Lysine | 0.77 g |
| Methionine | 0.32 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.57 g |
| Tyrosine | 0.42 g |
| Valine | 0.72 g |
| Arginine | 0.69 g |
| Histidine | 0.26 g |
| Alanine | 0.62 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.36 g |
| Proline | 0.43 g |
| Serine | 0.82 g |
FAQ
Why is there no added fat listed? Doesn't it stick to the pan?
The natural fats from the egg yolks and the meat, combined with the moisture released by the tomatoes, create enough of a cooking medium to prevent severe sticking when using a good non-stick or well-seasoned cast-iron skillet over medium-low heat.
Can I use any dark-green vegetable?
Yes! Spinach, kale, Swiss chard, or even finely chopped broccoli work well. Heartier greens like kale should be added a minute earlier to wilt properly, while delicate spinach can be stirred in at the very end.
What kind of meat works best?
Lean ground turkey, chicken, or beef are common choices. Pre-cooked, diced chicken or turkey also works. For a richer flavor, you could use a small amount of crumbled sausage, but be mindful of the added fat and sodium.
How do I prevent the eggs from becoming rubbery?
The key is to cook on medium-low heat and to pull the pan off the burner when the eggs are still slightly wet and glossy. They will continue to set from the residual heat. Overcooking is the main cause of a rubbery texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.41 kcal/g · 34% calories from protein · 0.2 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.