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Washing
Wash and chop the spinach into small pieces. Place the chopped spinach in a microwave-safe bowl and lightly cook it in the microwave for just 1 minute or saute it for few seconds.
Palak omelette
Palak omelette has 80.8 calories per serving (1 Large Piece) — that's 148.6 calories per 100g. It provides 4.1g protein, 1.2g carbs, and 6.6g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Palak omelette in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories80.8 kcal
- Carbs1.2 g (4.6 kcal)
- Protein4.1 g (16.5 kcal)
- Fats6.6 g (59.6 kcal)
Nutrition Label
Palak omelette
- Serving Size1 Large Piece (50 g)
- Calories80.8 kcal
- Carbs1.2 g
- Fiber0.8 g
- Sugar0.4 g
- Protein4.1 g
- Fat6.6 g
- Saturated fat1.5 g
- Mono unsaturated fat3.8 g
- Poly unsaturated fat0.8 g
- Cholesterol96.3 mg
- Sodium264.2 mg
Nutrition per 100g
- Calories148.6 kcal
- Carbs2.1 g
- Fiber1.5 g
- Sugar0.8 g
- Protein7.6 g
- Fat12.2 g
- Cholesterol177.2 mg
- Sodium486.1 mg
1 serving = 54.4g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Milk
60 Milliliter
Olive oil
2 Table Spoon
Spinach
50 Grams
Onionstalk
25 Grams
Turmeric powder
0.5 Tea Spoon
Whole egg raw
200 Grams
Salt
5 Grams
Red chilli powder
2 Tea Spoon
Instructions
1
2
Mixing
Next, break the eggs one by one into a mixing bowl. Using a fork, beat them nicely until fluffy. Add the turmeric powder and red chili powder to the fluffy eggs and whisk once again. Next, add the chopped spring onion greens, and the microwaved chopped spinach and mix once again. Lastly, add the milk and salt, whisk lightly once again till everything is combined.
3
Cook the eggs
Heat a non-stick pan oil olive oil on it. Once warm, pour the beaten eggs and spread them evenly. Cover the pan with a lid and cook the omelette on medium heat for 7-10 minutes. After approximately 10 minutes, flip the omelette over to cook the other side, which will take about 5 more minutes. Once done and the omelette is cooked firm, turn off the heat and allow the omelette to remain in the pan for a minute more. Then transfer it onto a plate.
4
Serve
Serve it with brown bread.
Also Known As
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Palak omelette | Bet Kukdi | Bhurbure anda | Irattai Muttai |
|---|---|---|---|---|
| Calories | 80.8 kcal | 167.7 kcal | 167.7 kcal | 167.7 kcal |
| Carbs | 1.2 g | 1.5 g | 1.5 g | 1.5 g |
| Protein | 4.1 g | 9.9 g | 9.9 g | 9.9 g |
| Fat | 6.6 g | 13.6 g | 13.6 g | 13.6 g |
| Fiber | 0.8 g | 0.4 g | 0.4 g | 0.4 g |
| Sugar | 0.4 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 264.2 mg | 457.4 mg | 457.4 mg | 457.4 mg |
| Cholesterol | 96.3 mg | 251.4 mg | 251.4 mg | 251.4 mg |
Health Goals Suitability
Weight Loss
At 80.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (96.3mg) is on the higher side.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Large Piece (~54.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~54.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~54.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~54.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Meal prep friendly
Palak omelette stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (161.5-242.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Palak omelette contains 80.8 kcal (4.1g protein, 1.2g carbs, 6.6g fat). That's 148.6 kcal per 100g. You can track exact portions in the Hint app.
At 80.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Palak omelette has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palak omelette is light enough for dinner at 80.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palak omelette is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
