Heart-Healthy 5 Eggs with Ham Omelet
Elevate your breakfast game with this *Heart-Healthy 5 Eggs with Ham Omelet*, a protein-packed delight that's perfect for starting your day on a nourishing note. Featuring fluffy egg whites, lean ham, vibrant spinach, and juicy tomato slices, this recipe blends wholesome ingredients with incredible flavor in just 20 minutes. Sautéed red onion and garlic add aromatic depth, while a garnish of fresh parsley provides a refreshing finish. Made with heart-friendly olive oil and seasoned simply with salt and black pepper, this omelet proves that healthy eating can be delicious and satisfying. Whether you're fueling up after a workout or seeking a lighter alternative to traditional omelets, this recipe is the perfect way to enjoy a nutritious, low-fat breakfast or brunch. Keywords: heart-healthy omelet, egg white recipes, lean ham breakfast, quick protein-packed meals.
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Recipe Information
Ingredients
- 5 large eggs' worth Egg whites
- 100 grams Lean ham
- 50 grams Spinach leaves
- 1 medium Tomato
- 0.5 medium Red onion
- 1 clove Garlic
- 1 tablespoon Olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Chop the lean ham into small cubes, slice the tomato and red onion into thin slices, and finely chop the garlic.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
Add the chopped garlic and red onion to the skillet and sauté for 2 minutes until the onion becomes translucent.
Add the ham cubes to the skillet and continue to cook for another 3 minutes, stirring occasionally, until the ham is browned.
While the ham is cooking, separate 5 egg whites from the yolks and whisk them in a bowl. Add salt and black pepper to taste.
Add the spinach leaves to the skillet and cook for 1 minute or until wilted.
Pour the egg whites into the skillet, spreading them evenly over the ham, spinach, and onion mixture.
Cook the omelet for about 2-3 minutes, gently lifting the edges with a spatula to allow uncooked egg whites to flow to the edges.
Place the tomato slices over half of the omelet, sprinkle with fresh parsley, and fold the omelet in half.
Cook for an additional 1 minute to ensure the eggs are fully cooked.
Transfer the omelet to a serving plate and garnish with additional fresh parsley if desired.
Serve immediately for a satisfying and heart-healthy breakfast.
Nutrition Facts
Calories |
452 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 3287 mg | 143% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 15.8 g | ||
| Protein | 42.5 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 116 mg | 9% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1183 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
