Diet & Healthy
Spinach and Cheese Rolled Omelet (Low-Carb Telur Dadar Gulung)
Prep
10 min
Cook
10 min
Servings
2
Level
Easy
This rolled omelet is savory, tender, and packed with nutrition thanks to the fresh spinach and melted cheese filling inside. It's perfect as a quick breakfast or lunch option for anyone watching their carb intake but still wanting to feel full and satisfied. It looks beautiful when sliced, making healthy eating even more appetizing.
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 4 Chicken eggs
- 1 handful Fresh spinach, roughly chopped
- 40 grams Shredded cheddar cheese
- 2 tbsp Onion, finely chopped
- 1 clove Garlic, finely chopped
- 2 tbsp Low-fat plain milk
- 1/4 tsp Salt
- 1/4 tsp Ground black pepper
- 1 tbsp Olive oil or margarine
- 1 tbsp Scallions, thinly sliced (optional, for garnish)
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👩🍳 Instructions
- 1 Whisk the eggs together with the milk, salt, and black pepper until evenly combined, using a fork or whisk. Don't overbeat until foamy—just mix until even.
- 2 Heat a little olive oil in a nonstick pan over medium heat, then sauté the onion and garlic until fragrant and softened, about 1-2 minutes.
- 3 Add the chopped spinach to the pan and sauté briefly until wilted, about 30 seconds. Remove and set aside on a plate.
- 4 Wipe the pan clean, then reheat it with a little more oil. Lower the heat to medium-low so the eggs cook evenly without burning.
- 5 Pour the egg mixture into the pan, spreading it thinly into a round shape. Let it cook until halfway set, with the surface still slightly wet.
- 6 Sprinkle the sautéed spinach and shredded cheese evenly over the surface of the egg, mostly on one side so it's easy to roll.
- 7 Once the bottom of the egg is cooked and the edges start to lift, gently roll the omelet from one side using a spatula until it forms a neat roll.
- 8 Lower the heat and let the roll cook through completely, turning occasionally for even cooking, about 1-2 more minutes.
- 9 Remove from the pan and let it rest briefly so the roll sets, then slice diagonally. Sprinkle with sliced scallions before serving.
💡 Tips
• Use a nonstick pan about 8-9.5 inches (20-24 cm) in diameter so the egg is easy to roll without tearing.
• Make sure to cook the egg over low-medium heat so it cooks evenly without burning on the outside.
• You can swap the spinach for other low-carb greens like kale or moringa leaves, depending on your preference.
• For a creamier version, add a bit of cream cheese to the filling along with the cheddar.
📊 Nutrition Facts / serving
285 kkal
Calories (kcal)
19 gg
Protein
21 gg
Fat
4 gg
Carbs
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