Cooked by TFW: Fight Camp Omelet

Hello Internet,

My [fight] name is The Eater of Souls, Six Finger Tym Gooden, annnnnnnnnnnnnnnnd…



<club air horn!> <club air horn!> <club air horn!> <club air horn!> <fireworks> <fireworks><fireworks>

That’s right folks! Your favorite fighter-by-day-chef-by-night is back on the grind, fighting October 14th… at… my heart hurts… 170 pounds; my first venture to that weight since the Clinton Administration. First Term… [5 minutes later] I just did some research; it was Second Term…  The point remains.

Since I’m dropping a weight class, I am learning how to be extra careful with my food intake. For the first time ever, I’m counting calories and weighing ingredients and logging my meals… Me!!! I’m the “spent a month trying to determine how much ‘a handful’ was” guy! It’s rough, y’all. But I’m a science nerd at heart, so hooray! My body is the ultimate science experiment, which is true, because I’m a six-fingered man in a world of Fivezies…

Anyway, regular people, allow me to introduce you to the most consistent meal in my entire life, both in and out of fight camp: The Omelet. I’ve made omelets for breakfast for literally the last four-plus years. I could make this meal in my sleep; I probably have! I’m not a morning person, y’all… I have no business messing around with breakfast. But here we are!

Today’s recipe is going to be made in a cast iron skillet and requires an oven, buuuut because I’m feeling generous, I’ll explain how to also make it in a non-oven-safe skillet as well. Now, I Now, I cannot tell you how many arguments I’ve had with various friends that this is technically a frittata. You know what I tell them?

Nothing… Don’t feed the haters! Now on to the meal!


WAIT! Before we get to the ingredients… As I said earlier, I’m measuring out EVERYTHING these days… y’all… I measured how much a pinch of salt was the other day. For the bigger stuff, I’ve been using a digital kitchen scale. Remember that one time, I told you all to get a bunch of kitchen equipment? It was in the Grocery Guide (available hurrr: but there was also the Veggie Spiraliz… nope! Still not calling it that, but you can find it hurrr: (yes, I realize the post is called The Veggie Spiralizer… My middle name is Irony*). Man, I tell y’all to get a lot of kitchen stuff. I really am improving your lives! YOUR WELCOME!

With that said, however, I’m going to try to avoid inundating you with a bunch of numbers in the ingredients list. I’ve been weighing feta cheese for the last two weeks (40 grams) and I can’t do that to y’all. This is my breakfast…

…but it’s your journey…

Anyway, this is the part where I say “follow you heart” as to what you put in your own omelets. For instance, I’m putting 60-80 grams of ground turkey (which I teach you how to make hurrr: in my omelets right now, but maybe you’re like Not-In-Fight-Camp Me and enjoy chopped up bacon.  Wow… omelets are really like a “choose your own destiny” book of foods… I’m starting to have anxiety about how I’m going to get through this ingredients list… but I’ll persevere; after all, I am…

The Ultimate Science Experiment!

Ingredients, For Real!

  • 2 Eggs
  • 1/4 Cup Egg Whites
  • 1/4 Cup Protein of Your Choice (SEE! I figured it out!), I would recommend you try the ground turkey.
  • 1 Handful of Spinach (in case you’re wondering, this comes out to 40 grams)
  • 1/4 Cup Cheese of Your Choice (for what it’s worth, Feta is 40 grams. I’m also a fan of Mozzarella)
  • 3-4 Slices of Tomato (use your mandoline slicer… you know how to; I believe in you)
  • 1/4 Cup of Salsa
  • Salt and Pepper to Taste (I also use Red Pepper Flakes, but you know that’s my jam)
  • (Optional: 1-2 Tablespoons of Milk)

OH MAN! I just realized that everything in this meal (except for the ground turkey… but when I use bacon, this is true) is from Costco… WHAT MORE DO I HAVE TO DO, JIM SINEGAL (he’s the cofounder of Costco… Yes, I googled “who owns Costco” [also, Rest In Peace to Jeffrey Brotman, the other cofounder, who just passed away August 1]) TO GET THAT SPONSORSHIP?! #CostcoSponsorsTym


1. Turn your oven’s broiler on to High/500º. Crack the eggs into a bowl, add the egg whites (and milk) and salt and pepper(s), and scramble.

2. Heat an oven-safe skillet over medium heat, coat it with a little oil. Add the egg mix to the skillet as it is warming. You don’t want to add the eggs once the skillet is already hot; you’ll fry them that way. Once the egg slightly begins to firm, add, in this order (hey, remember that one time I said I was OCD about the order of ingredients?), tomato slices, protein, cheese, spinach to one half of the skillet.

3. Transfer the skillet to the top rack of the oven. Let it cook for about 30-45 seconds, or until the egg is cooked BUT the spinach isn’t horribly burnt. Remove the skillet from the oven and use a spatula to flip the bare half of the eggs over the side with all the ingredients. Transfer your gorgeous, not-a-frittata omelet to a plate and top with the salsa.

Bonus Directions

Let’s say you don’t have an oven-safe skillet, or you think what I just described was actually a frittata, here’s how to make an omelet completely on the stove:

1. Literally follow all the instructions before, minus the oven stuff, obviously. When you add the egg mix to the skillet, gently pull the egg to one side of the skillet as it firms. This will allow the remaining liquid to also cook.

2. Add the toppings to side you were pulling towards. Once the bare side is firm enough to flip, use the spatula to fold it over and cook for another 25-30 seconds on both sides. Transfer to a plate, salsa it up and boom! Another way to make an omelet… and this one will save you from listening to Parker Gloss call it a frittata!

And there you have it! You now know how to make my staple breakfast. Again, choose your own destiny with the toppings, and when you do, share on social media using the hashtag #CookedByTFW. And, as always, thank me later in the morning, after you’ve enjoyed a delicious, hearty breakfast!

*My middle name is actually Christopher.


LA Jennings