Name: Egg Crepe with Ham, Tomato and Arugula
Cook time: 12 min
Total time: 12 min
Yield: 1 dish
Ingredients: Egg; Tomato; Mozzarella; Ham; Sesame seeds; Arugula

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Mixer

909

Servings: 2 (1 serving ≈ 73 gram)

Digestion time: 3 hour

Complete protein: ✔

Sprinkle sesame seeds (10 g) into a dry skillet and warm briefly. Add grated mozzarella (25 g) and let the cheese melt.

Beat the egg (50 g), pour it over the cheese base, and cover. Cook over medium heat for 3–4 minutes until the top is set.

Place ham (20 g) and tomato (30 g) on one half, fold over, and warm under the lid for another 2 minutes. Add arugula (10 g) before serving.

Published: 26.07.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Mozzarella	Mozzarella	Ingredient quantity for Mozzarella in g
Include ingredient: Ham	Ham	Ingredient quantity for Ham in g
Include ingredient: Sesame seeds	Sesame seeds	Ingredient quantity for Sesame seeds in g
Include ingredient: Arugula	Arugula	Ingredient quantity for Arugula in g

	Product release:	145
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

12
	Fry	3
	Whisk with a mixer	2
	Fry	5
	Fry	2

Proteins	12.5
Digestible proteins	11.6
Fats	11.4
Plaid	1.1
Net carbohydrates	2.2
Fructose	0.3
Calories	166 kcal
Indexes
Glycemic index	6.2
Glycemic load	0.6
Insulin index, II	29.1
Disease inflammatory index, DII	-0.16
Antioxidant, ORAC	918

Weight loss	Detention	Set
17%	12%	10%
972	1350	1620

Nutrient	% of RDA
B12	38383533301
B7	2424205931
B2	22262149101
B1	21231842131
B4 (Choline)	1722213795
B6	1616113471
B5	1515122471
B3	91181981
A	912112166
K	810101782
B9	7751473
C	7982611

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

Nutrient	% of RDA
Fructose	??????
Phosphatidylcholine	12712791???
Copper	343431702110
Selenium	32323059184
Phosphorus	323232452311
Iron	2411719134
Calcium	191919191916
Lectins	1818183718?
Zinc	1724173844
Quercetin	1515234611
Lycopene	14141428?3
Sodium	12121224116
Manganese	10121115104
Magnesium	912113065
Coenzyme Q10	9992831
Potassium	687954
Iodine	664941

Nutrient	% of RDA
Cholesterol	757575301?150
Oleic acid (Omega-9)	36454165?50
Palmitic acid (Saturated)	24242437?48
Arachidonic acid (AA, Omega-6)	14412883?8
Linoleic acid (Omega-6)	10141324?28

Nutrient	% of RDA
Tryptophan	486767167277
Methionine	293939812919
Leucine	283939842610
Lysine	26373777189
Phenylalanine	223131653913
Threonine	22313165??
Histidine	20282857?14
Isoleucine	20282857147
Tyrosine	172417603010
Alanine	15303076??
Serin	14141024?5
Valin	12171736?6
Selenocysteine	9991753
Arginine	8882072
Cysteine	7992496

Egg Crepe with Ham, Tomato and Arugula

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