Heart-Healthy Three Egg Omelette
Start your day with this Heart-Healthy Three Egg Omelette, a nutritious, protein-packed breakfast that’s kind to your heart and bursting with flavor. Made with three eggs plus an additional egg white for an extra boost of lean protein, this recipe incorporates nutrient-dense spinach, juicy tomatoes, and aromatic red onion to create a wholesome, veggie-loaded meal. Lightly seasoned with black pepper, garlic powder, and a touch of low-sodium salt, it's cooked in a splash of heart-friendly olive oil to keep it light and healthy. Topped with creamy avocado for a dose of healthy fats, this satisfying omelette is ready in just 15 minutes, making it perfect for busy mornings. Whether you're following a heart-healthy diet or simply looking for a delicious, low-sodium breakfast option, this quick and easy omelette has you covered!
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Recipe Information
Ingredients
- 3 large Eggs
- 1 large Egg whites
- 1 cup Spinach
- 0.5 cup (diced) Tomatoes
- 0.25 cup (finely chopped) Red onion
- 0.25 whole Avocado
- 1 teaspoon Olive oil
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Garlic powder
- 0.125 teaspoon Salt (optional, low-sodium)
Instructions
In a medium mixing bowl, crack three large eggs and add one egg white. Whisk together until well combined.
Add black pepper, garlic powder, and optional low-sodium salt to the eggs. Mix well and set aside.
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil. Swirl to coat the pan evenly.
Add the red onion to the skillet and sauté for 1-2 minutes until slightly softened.
Add the spinach and diced tomatoes to the skillet. Cook for 1-2 minutes, stirring occasionally, until the spinach is wilted and the tomatoes are tender.
Pour the whisked eggs evenly over the vegetables in the skillet. Let the mixture sit undisturbed for about a minute to set.
Using a spatula, carefully lift the edges of the omelette to allow any uncooked egg to flow to the bottom of the skillet. Cook for an additional 1-2 minutes until the omelette is almost fully set.
Gently fold the omelette in half and cook for another 30 seconds to ensure it is cooked through.
Slide the omelette onto a plate and top with sliced avocado for added healthy fats.
Serve immediately and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
464 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 558 mg | 186% | |
| Sodium | 446 mg | 19% | |
| Total Carbohydrate | 14.0 g | 5% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 5.2 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 130 mg | 10% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 864 mg | 18% | |
*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.
