| | Cowboy Up Omelet

Author / John

And we find ourselves at another rest day, my space monkeys.  You have beat wholesale ass this week and deserve a solid day off and a recipe.  Last week Paula, gave us a home run of a rib recipe, so this week I wanted to share a breakfast omelet.  You guys know omelets are my “go to” food just about anytime of the day and this one is awesome.


Cowboy Up Omelet


6 whole eggs
1.5 tbl coconut oil
1/2 yellow onion, diced
1 bell pepper, diced
1 cup spinach
1/2 lb ham or bacon, cooked and diced
1/4 lb of ground beef, cooked and diced
1/4 cup of raw cheddar cheese
sea salt and fresh ground black pepper to taste


Wash and chop vegetables. Set aside. Crack eggs into small bowl and beat well. Set aside. Heat non-stick skillet over medium heat. When hot, add coconut oil to pan. Pour half of the beaten eggs into the skillet and coat the bottom of the pan. When the egg has partially set, scrape the edges and tip the pan so that the uncooked egg at the top can spread to the hot cooking surface of the skillet. Immediately after, add half of the vegetables and ham or bacon and ground beef to one half of the omelet and continue to cook until the egg is almost fully set. Using a spatula, fold the empty half over top of the ham and veggies, cover with cheese.  Cook for 2 minutes longer, then serve…one.

It just so happens this omelet pairs wonderfully with a Blood Maria.

Have fun on your day off and I will see you tomorrow.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Ingo B on May 11, 2015 at 7:21 am

    Those non-stick pans can be shady. Something about the lining leeching into food over time.

    Partially by necessity (we got a new induction stove top), we’ve switched over to cast iron. Once seasoned properly, it becomes non-stick due the accumulation of oils.

    You probably already know this, but still worth a mention.

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