Heart-Healthy Tomato Omelette
Elevate your breakfast routine with this heart-healthy tomato omelette—a protein-packed, low-cholesterol dish that doesn’t compromise on flavor. Made with fluffy egg whites, juicy cherry tomatoes, vibrant spinach, and aromatic garlic and red onion, this recipe is a nutrient-dense way to start your day. Cooked in just a teaspoon of olive oil, this quick and easy omelette is bursting with fresh, wholesome ingredients that are perfect for supporting cardiovascular health. Ready in under 15 minutes, it’s a light yet satisfying meal topped off with optional fresh parsley for an extra pop of flavor. Perfect for those looking for a guilt-free breakfast or a quick post-workout meal, this tomato omelette is as delicious as it is nourishing!
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Recipe Information
Ingredients
- 4 large eggs worth Egg whites
- 6 pieces Cherry tomatoes
- 1 cup Spinach leaves
- 2 tablespoons, finely chopped Red onion
- 1 teaspoon Olive oil
- 1 clove, minced Garlic
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon, chopped (optional) Fresh parsley
Instructions
1. Prep the cherry tomatoes by slicing them into halves. Finely chop the red onion and mince the garlic. Rinse and pat dry the spinach leaves.
2. In a medium bowl, whisk the egg whites until slightly frothy. Season with salt and black pepper, then set aside.
3. Heat a nonstick skillet over medium heat and add 1 teaspoon of olive oil. Swirl the pan to coat the surface evenly.
4. Add the chopped red onion and garlic to the pan. Sauté for 1-2 minutes until fragrant and slightly softened.
5. Toss in the cherry tomatoes and spinach leaves. Cook for another 1-2 minutes until the spinach wilts and the tomatoes soften slightly.
6. Pour the whisked egg whites over the cooked vegetables, tilting the pan to spread them evenly. Cook for 2-3 minutes or until the eggs are set.
7. Carefully fold the omelette in half using a spatula and slide it onto a plate.
8. Garnish with chopped fresh parsley if desired, and serve immediately.
Nutrition Facts
Calories |
236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 843 mg | 37% | |
| Total Carbohydrate | 11.6 g | 4% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 4.7 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 70 mg | 5% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 706 mg | 15% | |
*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.
