Mushroom & Herb Omelette with Barley Toast
A three-egg mushroom and herb omelette on barley toast — 26 g of protein and 396 kcal, with mushrooms adding B vitamins and selenium eggs alone don't cover.
A three-egg mushroom and herb omelette on barley toast — 26 g of protein and 396 kcal. The mushrooms add B vitamins and selenium that eggs alone don't cover. One pan, under 10 minutes.
Ingredients (1 serving)
- Eggs — 3 large
- Mushrooms — 120 g
- Fresh herbs — 10 g
- Barley bread — 1 slice
- Butter — 1 tsp
Macros per serving
- Calories: 396 kcal
- Protein: 26 g
- Fat: 20 g
- Carbs: 28 g
- Fiber: 5 g
Key micronutrients
- Selenium: ~40 µg
- Vitamin B12: ~1.4 µg
- Riboflavin: ~0.7 mg
Why it earns a spot in the rotation
- Selenium from the mushrooms, not just the eggs. ~40 µg per serving — mushrooms are one of the few non-animal foods that contribute meaningfully to selenium intake.
- B12 covered by the eggs alone. ~1.4 µg per serving, more than half the 2.4 µg adult RDA from three eggs.
- Riboflavin from the egg-mushroom pairing. ~0.7 mg per serving supports the cellular-energy pathways both foods are noted for.
- Fast without sacrificing protein. 26 g of protein in a pan meal that takes under 10 minutes.
Related protocols
- Veggie Omelette with Whole-Grain Toast
- Scrambled Eggs with Spinach on Rye
- Tofu Scramble with Peppers & Turmeric
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
