Heart-Healthy Three-Egg Omelet
Start your day right with this Heart-Healthy Three-Egg Omelet, a delicious and nutritious breakfast that’s as good for your heart as it is satisfying. Made with fluffy egg whites and packed with vibrant veggies like red bell peppers, baby spinach, tomatoes, and green onions, this light yet flavorful dish is cooked in a touch of heart-friendly olive or avocado oil. Perfect for those seeking a low-cholesterol, high-protein meal, this quick and easy omelet comes together in just 15 minutes, making it ideal for busy mornings. Seasoned with a pinch of black pepper and optional low-sodium salt, it’s a balanced, nutrient-dense choice that doesn’t skimp on flavor. Serve it fresh and hot for a wholesome breakfast that will fuel your day! Keywords: heart-healthy omelet, egg whites only recipe, quick breakfast, low-cholesterol omelet, vegetable omelet.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 3 pieces Large eggs (whites only)
- 0.25 cup Red bell pepper, diced
- 0.5 cup Baby spinach, chopped
- 0.25 cup Tomato, diced
- 1 tablespoon Green onions, thinly sliced
- 1 teaspoon Olive oil or avocado oil
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Salt (optional, or use a lower-sodium substitute)
Instructions
Crack the eggs and separate the whites from the yolks. Discard or save the yolks for another recipe. Whisk the egg whites in a small bowl until frothy.
Prepare the vegetables by dicing the red bell pepper and tomato, chopping the spinach, and slicing the green onions.
Heat a non-stick skillet over medium heat and add the olive oil. Swirl the oil to coat the pan evenly.
Add the diced red bell pepper and cook for 1-2 minutes, stirring occasionally, until softened.
Add the spinach, tomato, and green onions to the skillet and cook for an additional minute or until the spinach is wilted.
Pour the whisked egg whites into the skillet, making sure the vegetables are evenly distributed in the pan.
Sprinkle black pepper and salt (if using) evenly over the egg mixture.
Cook the omelet for 1-2 minutes or until the egg whites are mostly set. Carefully lift the edges with a spatula to allow any uncooked egg to flow to the bottom of the pan.
Once fully cooked, fold the omelet in half and slide it onto a plate. Serve immediately and enjoy this heart-healthy breakfast!
Nutrition Facts
Calories |
123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470 mg | 20% | |
| Total Carbohydrate | 7.1 g | 3% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 3.9 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 52 mg | 4% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 572 mg | 12% | |
*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.
