Evening high-fat omelette recipe

Yesterday, the laws of thermodynamics sabotaged our dinner.

After an entire day spent in the top shelf of the fridge, the chicken breasts had failed to defrost. On a normal day, we would have reached for one of any number of food delivery options, but “normal day” implies “normal diet” and currently we’re a little short on options.

What we do have in the house is a staggering number of eggs, by virtue of blasting through six of them every morning for breakfast. We basically need about 42 eggs to make it through the week.

Yes, yes, I know, that’s not good for your cholesterol. It’s only for 12 days, then the diet changes to something more manageable over the medium term.

But eggs alone don’t give us the right ratio of fat to protein required by this diet, so the recipe needs to be adjusted. Fat, as I’ve mentioned elsewhere, is basically cream, cream cheese, cheese, olive oil and butter. Not a hugely diverse menu of choices. In case you haven’t tested this for yourself, yes, you absolutely can become sick of the taste and texture of Philadelphia cream cheese.

Getting into ketosis is a bit like climbing a hill. There’s a lot of time and effort involved to get to the top, but you only get the benefits (the view) when you hit the summit, and only for as long as you stay there. Unfortunately, if your body is no longer in ketosis because of a cheat day or a momentary chocolate-mousse variety lapse in discipline, it’s going to take more than a couple of diet-appropriate meals to get you back there. In fact, you may find yourself struggling through the induction period all over again. In short, you really don’t want to deviate from your dietary plan in those critical first couple of weeks when you’re getting so many of the benefits.

So here’s a super-simple recipe for an emergency dinner that doesn’t break the rules of the diet and which leaves you surprisingly full even after a full night’s sleep. I’m not promising a gastronomic feast, but 30 minutes after eating you will no longer be hungry.

The Recipe

Quick Fix High Fat Dinner Omelette

Quick Fix High Fat Dinner Omelette

Four-egg, three-cheese omelette with spinach.

You will need: 4 fresh, free range chicken eggs. 40 grams of cheese (we used cheddar, but any grated hard cheese ought to do), 70 grams of cream cheese, 40 grams of mozzarella, chives, pepper and dried herbs to taste. 90 grams of spinach, washed.

Omelette Nutrition Facts
Nutrient Distribution

For the omelette:

  • Mix the eggs in a bowl with a large whisk. It tastes nicer if you can incorporate a bit of air into the mix
  • Melt the cream cheese in a pan (slowly, if you use too much heat it can splash)
  • Add the eggs to the melted cream cheese and add the grated cheddar and the mozzarella in small chunks
  • Stir the mixture as it cooks, not letting it form large cooked lumps. Keep doing this until it starts to thicken
  •  Once it has thickened a bit, add the chives, pepper and other herbs
  • Gather the mixture to one side of the pan, scraping it together with a spatula and let it cook a bit against the edge until it solidifies slightly on the underside.
  • Once sufficiently cooked, if you can, fold the omelette over inside the pan. Alternatively fold it into the plate as you serve it

For the spinach:

  • Heat a tablespoon of olive oil in a pan or pot over a medium heat
  • Once the oil is hot, wilt the spinach rapidly in the pan and transfer to the plate
  • Try not to overcook the spinach so it keeps a little bit of its crunch


  • Feel free to swap cheddar or mozzarella for gouda, emmental, etc, just make sure it melts properly in the pan
  • You can swap the spinach for zucchini (courgettes), broccoli, beans, a small green salad, etc.
  • I don’t like this for dinner because it’s too many eggs when combined with the ones we eat for breakfast, so I keep it for when we we’re really short of options. Our usual evening meal is animal protein of some kind with cream cheese and vegetables.

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