Breakfast · 1 serving

Mushroom and cheese microwave omelette

Name: Mushroom and cheese microwave omelette
Prep time: 5 min
Total time: 8 min
Yield: 1 servings
Ingredients: Olive oil — 4.6 g; Grated cheddar — 20 g; Egg, without shell — 102 g; Reduced-fat milk — 41.6 g; Mushrooms, finely diced — 75 g; Black pepper — 0.2 g

Eggs, mushrooms and cheddar cooked in a microwave-safe bowl.

Analyse without saving

At a glance

All meals · 5 minutes active preparation · 8 minutes total · meal

Method range: 1–1 servings.

Contains: egg, milk. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1214 kJ
Protein: 20.8 g
Carbs: 3.0 g
Fat: 21.1 g

Iron: 2.2 mg
Calcium: 250.2 mg
Folate: 142.0 µg
Vitamin C: 0.2 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

See all vitamins, minerals & ingredient contributions ↓

Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Showing the last validated catalogue calculation while updated data is reviewed.

Ingredients

Original ingredient list

Cooking spray or 1 tsp oil
2 tbsp grated cheddar
2 eggs
2 tbsp milk
1 cup vegetables, including mushrooms as an option
Pepper to taste

Make servings

Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.

Method

Use a large microwave-safe bowl with room for the eggs to expand. Lightly coat it with the measured oil. Finely dice the mushrooms and grate the cheddar.
Beat the eggs and milk in the bowl. Stir in the mushrooms, cheddar and pepper.
Microwave on high, pausing to stir every 30 seconds. Start checking after about 2 minutes and continue in short bursts until the egg is set throughout; microwave power and bowl size affect the time.
Let stand briefly and carefully remove the hot bowl. This is one serving.

Add optional toppings or substitutions to your saved copy to include them in the calculation.

Explore what’s in your meal

Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1214 kJCooking estimate incomplete	—
	20.8 gCooking estimate incomplete	—
	21.1 gCooking estimate incomplete	—
	1.1 gCooking estimate incomplete	4%AI · reported contribution only
	3.0 gCooking estimate incomplete	—
	250 mgCooking estimate incomplete	25%RDI · reported contribution only
	75 µgCooking estimate incomplete	50%RDI · reported contribution only
	2.2 mgCooking estimate incomplete	12%RDI · reported contribution only
	1.85 µgCooking estimate incomplete	77%RDI · reported contribution only
	142 µgCooking estimate incomplete	36%RDI · reported contribution only
	0.2 mgCooking estimate incomplete	0%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Manual recipe-book release; not opted into Autofill. Generic cheese rennet and product-specific exclusions have not been checked. Timing is an editorial estimate; doneness takes priority.

NSW Government Healthy Eating Active Living — MorselMetrics adaptations · Creative Commons Attribution 4.0 International (CC BY 4.0)

© State of New South Wales. For current information go to www.nsw.gov.au. Recipes by Healthy Eating Active Living / Centre for Population Health, NSW Government. Curried chicken: Nutrition Services, Central Coast Local Health District. Adapted by MorselMetrics; changes are identified per recipe.

Easy veggie mug omelette — original source

Content licence

Calculation assumptions & recipe adaptations

Uses the source's mushroom and olive-oil options with regular cheddar and reduced-fat milk. Mushroom, cheese and pepper weights are editorial amounts. A large bowl replaces the mug to provide headroom. All 5 ml oil is counted, including residue; no excess oil is discarded in this version. Method rewritten by MorselMetrics; adaptation licensed CC BY 4.0.

Adapted by MorselMetrics from NSW Government, Easy veggie mug omelette. © State of New South Wales. For current information go to www.nsw.gov.au. Uses the source's mushroom and olive-oil options with regular cheddar and reduced-fat milk. Mushroom, cheese and pepper weights are editorial amounts. A large bowl replaces the mug to provide headroom. All 5 ml oil is counted, including residue; no excess oil is discarded in this version. Nutrition is calculated independently from the named AFCD foods, not copied from the publisher. Generic foods may differ from your brands. Australian cups are 250 ml, tablespoons 20 ml and teaspoons 5 ml; editorial weights are identified separately from sourced conversions. All listed fat is counted; cooking losses, moisture changes and pan residue are unquantified. This adaptation has not been kitchen-tested. Ingredient exclusions are not certified.

Olive oil: 1 tsp oil, 5 ml; estimated with FSANZ AUSNUT measure 43505.
Grated cheddar: 2 tbsp grated cheddar; this version specifies 20 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
Egg, without shell: 2 eggs; estimated with FSANZ AUSNUT measure 44616.
Reduced-fat milk: 2 Australian tbsp milk, 40 ml; estimated with FSANZ AUSNUT measure 45786.
Mushrooms, finely diced: 1 cup vegetables; mushroom option; this version specifies 75 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
Black pepper: Pepper to taste; this version specifies 0.2 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.

Published ingredient list (original batch)

Cooking spray or 1 tsp oil
2 tbsp grated cheddar
2 eggs
2 tbsp milk
1 cup vegetables, including mushrooms as an option
Pepper to taste

AFCD attribution, data & methods

Food matches used for nutrition

Olive oil: Oil, olive
Grated cheddar: Cheese, cheddar, natural, regular fat
Egg, without shell: Egg, chicken, whole, raw
Reduced-fat milk: Milk, cow, fluid, reduced fat (~1%)
Mushrooms, finely diced: Mushroom, common, fresh, raw
Black pepper: Pepper, black, ground