High-Protein

Zucchini Omelette with Arugula and Goat Cheese

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Average: 4.4 (9 votes)
(9 votes)
Zucchini Omelette with Arugula and Goat Cheese

Zucchini omelette with Arugula and goat cheese - Super satiety dish for the end of the day. Photo: Iris Lange-Fricke

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
581
calories
Calories

Healthy, because

Even smarter

Nutritional values

Eggs are rich in protein as well as biotin, which ensures strong nails and hair. 

Instead of zucchini, tomatoes, eggplant, peppers, or snow peas can be used.

1 serving contains
(Percentage of daily recommendation)
Calorie581 kcal(28 %)
Protein38 g(39 %)
Fat40 g(34 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.8 mg(100 %)
Vitamin D4.9 μg(25 %)
Vitamin E8.4 mg(70 %)
Vitamin K197.6 μg(329 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂1.1 mg(100 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.9 mg(64 %)
Folate248.2 μg(83 %)
Pantothenic acid3 mg(50 %)
Biotin50.6 μg(112 %)
Vitamin B₁₂4.2 μg(140 %)
Vitamin C201 mg(212 %)
Potassium1,178 mg(29 %)
Calcium512 mg(51 %)
Magnesium103 mg(34 %)
Iron6 mg(40 %)
Iodine36.4 μg(18 %)
Zinc5.1 mg(64 %)
Saturated fatty acids14.7 g
Uric acid89.2 mg
Cholesterol630.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
10 ounces zucchini
2 red onions
1 red Bell pepper
6 eggs
7 ounces milk
salt
peppers
ground paprika
2 tablespoons olive oil
4 ounces Goat cheese
4 ounces Arugula
How healthy are the main ingredients?
zucchiniGoat cheeseolive oilArugulaonionegg

Preparation steps

1.

Clean and wash the zucchini, halve lengthwise and cut into slices. Peel and halve the onions and cut into strips. Halve the bell pepper, remove the seeds, wash and cut into strips.

2.

Whisk eggs with milk, season with salt, pepper and paprika powder.

3.

Heat 1 tablespoon of oil in a frying pan and fry half of the vegetables for about 5 minutes. Add half of the egg-milk and let it set. Slide onto a plate. Bake a second omelet the same way. 

4.

Cut the cheese into slices. Wash the arugula and shake dry. Spread the goat's cheese and arugula on the omelets, let them slide out of the pan, and serve.