{"id":526,"date":"2025-08-04T17:15:58","date_gmt":"2025-08-04T17:15:58","guid":{"rendered":"https:\/\/dlife.mx\/blog\/?p=526"},"modified":"2025-08-04T17:15:58","modified_gmt":"2025-08-04T17:15:58","slug":"omelette-de-claras-con-espinaca-y-champinones","status":"publish","type":"post","link":"https:\/\/dlife.mx\/blog\/omelette-de-claras-con-espinaca-y-champinones\/","title":{"rendered":"Omelette de Claras con Espinaca y Champi\u00f1ones"},"content":{"rendered":"\n<p>El omelette de claras con espinaca y champi\u00f1ones es una opci\u00f3n de desayuno ideal para iniciar el d\u00eda con una comida rica en prote\u00edna, baja en carbohidratos y llena de nutrientes. Al utilizar solo las claras de huevo, se reduce el contenido de grasa y colesterol, sin perder el poder saciante y el aporte proteico que ayuda a mantener los niveles de glucosa estables.<\/p>\n\n\n\n<p>La espinaca y los champi\u00f1ones aportan fibra, antioxidantes y minerales esenciales, haciendo de este platillo una combinaci\u00f3n ligera pero muy nutritiva. Adem\u00e1s, su preparaci\u00f3n es r\u00e1pida y sencilla, perfecta para quienes tienen poco tiempo por la ma\u00f1ana pero no quieren sacrificar su salud ni el sabor.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Ingredientes (1 porci\u00f3n)<\/strong><\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 Claras de huevo<\/li>\n\n\n\n<li>1 taza de espinaca fresca<\/li>\n\n\n\n<li>\u00bd taza de champi\u00f1ones rebanados<\/li>\n\n\n\n<li>1 cucharada de cebolla picada<\/li>\n\n\n\n<li>1 cucharadita de aceite<\/li>\n\n\n\n<li>Sal y pimienta al gusto<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Omelette-de-claras-con-espinaca-y-champinones-2-1024x576.png\" alt=\"\" class=\"wp-image-535\" srcset=\"https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Omelette-de-claras-con-espinaca-y-champinones-2-1024x576.png 1024w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Omelette-de-claras-con-espinaca-y-champinones-2-300x169.png 300w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Omelette-de-claras-con-espinaca-y-champinones-2-768x432.png 768w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Omelette-de-claras-con-espinaca-y-champinones-2-1536x864.png 1536w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Omelette-de-claras-con-espinaca-y-champinones-2.png 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Preparaci\u00f3n<\/strong><\/h1>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Calienta el aceite y sofr\u00ede la cebolla y champi\u00f1ones<\/li>\n\n\n\n<li>Agrega la espinaca hasta que se marchite<\/li>\n\n\n\n<li>Vierte las claras previamente batidas y cocina a fuego medio hasta que se cuajen<\/li>\n\n\n\n<li>Dobla y sirve<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Informaci\u00f3n nutrimental por porci\u00f3n<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Ingrediente<\/strong><\/td><td><strong>Energ\u00eda (kcal)<\/strong><\/td><td><strong>Prote\u00edna (g)<\/strong><\/td><td><strong>Grasas (g)<\/strong><\/td><td><strong>Carbohidratos (g)<\/strong><\/td><td><strong>Fibra (g)<\/strong><\/td><\/tr><tr><td>Claras (132 g)<\/td><td>68<\/td><td>14.2<\/td><td>0.2<\/td><td>1.0<\/td><td>0<\/td><\/tr><tr><td>Espinaca (30 g)<\/td><td>7<\/td><td>0.9<\/td><td>0.1<\/td><td>1.1<\/td><td>0.7<\/td><\/tr><tr><td>Champi\u00f1ones (35 g)<\/td><td>7<\/td><td>1.0<\/td><td>0.1<\/td><td>1.1<\/td><td>0.4<\/td><\/tr><tr><td>Cebolla (10 g)<\/td><td>4<\/td><td>0.1<\/td><td>0.0<\/td><td>0.9<\/td><td>0.2<\/td><\/tr><tr><td>Aceite de oliva (5 g)<\/td><td>45<\/td><td>0.0<\/td><td>5.0<\/td><td>0.0<\/td><td>0<\/td><\/tr><tr><td><strong>Total por porci\u00f3n<\/strong><\/td><td><strong>131<\/strong><\/td><td><strong>16.2<\/strong><\/td><td><strong>5.4<\/strong><\/td><td><strong>4.1<\/strong><\/td><td><strong>1.3<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Referencias<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EatingWell. (2023). <em>Are egg whites healthy? Here\u2019s what a dietitian says<\/em>. <a>https:\/\/www.eatingwell.com\/article\/7905415\/are-egg-whites-healthy-heres-what-a-dietitian-says\/<\/a><\/li>\n\n\n\n<li>FatSecret. (s.f.). <em>Egg white (USDA)<\/em>. <a>https:\/\/www.fatsecret.com\/calories-nutrition\/usda\/egg-white<\/a><\/li>\n\n\n\n<li>SNAP-Ed \/ USDA. (s.f.). <em>Spinach &#8211; Seasonal produce guide<\/em>. <a>https:\/\/snaped.fns.usda.gov\/resources\/nutrition-education-materials\/seasonal-produce-guide\/spinach<\/a><\/li>\n\n\n\n<li>FatSecret. (s.f.). <em>Spinach (raw)<\/em>. <a>https:\/\/www.fatsecret.com\/calories-nutrition\/usda\/spinach<\/a><\/li>\n\n\n\n<li>USDA Agricultural Research Service. (2006). <em>Nutrient data on mushrooms updated<\/em>. <a>https:\/\/www.ars.usda.gov\/news-events\/news\/research-news\/2006\/nutrient-data-on-mushrooms-updated\/<\/a><\/li>\n\n\n\n<li>Mushroom Council. (s.f.). <em>Mushroom nutrients and benefits<\/em>. <a>https:\/\/www.mushroomcouncil.com\/nutrition\/benefits-nutrients\/<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>El omelette de claras con espinaca y champi\u00f1ones es una opci\u00f3n de desayuno ideal para iniciar el d\u00eda con una [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":536,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recetas"],"jetpack_featured_media_url":"https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Omelette-de-claras-con-espinaca-y-champinones.png","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/526","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/comments?post=526"}],"version-history":[{"count":3,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/526\/revisions"}],"predecessor-version":[{"id":542,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/526\/revisions\/542"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/media\/536"}],"wp:attachment":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/media?parent=526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/categories?post=526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/tags?post=526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}