NUTRITION
ほうれん草、ターキーベーコン、チェダーチーズのオムレツロール
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
カリカリの赤身七面鳥ベーコン、ベビーほうれん草、とろけるチェダーチーズ、新鮮なチャイブを詰めた柔らかいフランス風ロールオムレツ。
⏱ 準備: 5 分🍳 調理: 8 分
材料
- 大きめの卵 3 個
- 調理して砕いた赤身七面鳥ベーコン 2 枚
- ベビーほうれん草 1 カップしおれた
- チェダーチーズ 30g（細切り）
- 生のチャイブ 大さじ1 みじん切り
- バターまたはオリーブオイル 小さじ1
- 塩、粗びき黒こしょう
作り方
- 卵は塩、こしょうを加えて溶きほぐします。フライパンにバターを中弱火で溶かします。
- 卵を流し込み、ほぼ固まるまで火が通った端を内側にそっと引き込みます。
- ほうれん草、ターキーベーコン、チェダーチーズを中央に散らします。
- オムレツをそっと転がし、温かいお皿に乗せます。チャイブを飾ります。
🔬 栄養士のメモ: 炭水化物がほぼゼロで高タンパク質密度なので血を保ちます。グルコースは完全にフラットです。
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
🚀 Track Your Fasting Windows Effortlessly
Join over 50,000+ people using Fasting Tracker on Android and iOS to time eating windows, calculate ketosis stages, and hit your target weight.
⚡ 30-Second Interactive Assessment
Find Your Ideal Fasting Protocol
Answer 3 quick questions to calculate the safest and most effective intermittent fasting schedule for your body.
Step 1 of 3
1. What is your primary health goal?
2. What is your fasting experience?
3. How does your typical morning look?
🥗 Best Meals to Break Your Fast
Gentle, nutrient-dense dishes designed to avoid insulin spikes and digestive discomfort when exiting your fast.
