Heart-Healthy Vegetable Omelette
Start your day with a nutritious and flavorful boost with this Heart-Healthy Vegetable Omelette, a perfect low-fat breakfast packed with vitamins and nutrients. Made with light and fluffy egg whites as a base, this dish is brimming with colorful veggies like spinach, cherry tomatoes, red bell pepper, mushrooms, and onions, all sautéed to perfection with a touch of heart-healthy olive oil and seasoned with garlic, black pepper, and a pinch of salt. Ready in just 20 minutes, this quick and easy recipe is ideal for a single serving, making it a guilt-free way to fuel your morning or delight in a light lunch. Garnish with fresh parsley for an extra pop of flavor and serve warm for a wholesome, protein-rich meal that’s as satisfying as it is nourishing. Perfect for anyone looking to prioritize cardiovascular health without sacrificing taste, this veggie-packed omelette is a delicious step towards a healthier lifestyle.
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Recipe Information
Ingredients
- 4 large Egg whites
- 1 cup Spinach
- 6 pieces Cherry tomatoes
- 0.5 medium Red bell pepper
- 0.5 cup Mushrooms
- 0.25 medium Onion
- 1 teaspoon Olive oil
- 1 clove Garlic
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Salt
- 1 tablespoon Fresh parsley (optional)
Instructions
Wash and prepare the vegetables. Chop the spinach, dice the red bell pepper, slice the mushrooms, cut the cherry tomatoes into halves, and finely chop the onion and garlic.
In a small non-stick skillet, heat 1 teaspoon of olive oil over medium heat.
Add the chopped onion and garlic to the pan, and sauté for 1-2 minutes until fragrant and slightly softened.
Add the mushrooms, red bell pepper, and cherry tomatoes to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables are tender.
Stir in the spinach and cook for 1-2 minutes until wilted. Season the vegetable mixture with black pepper and a pinch of salt. Remove the vegetables from the skillet and set aside.
In a small bowl, whisk the egg whites with a pinch of black pepper and salt until frothy.
Reduce the heat to medium-low, and pour the egg whites into the same skillet. Let cook undisturbed for 1-2 minutes until the edges start to set.
Evenly spread the cooked vegetable mixture over one half of the egg whites in the skillet.
Using a spatula, carefully fold the other half of the egg whites over the vegetables to form a half-moon shape.
Cover the skillet with a lid and cook for 2-3 more minutes until the omelette is fully set and cooked through.
Gently slide the omelette onto a plate and sprinkle fresh parsley on top, if desired. Serve immediately and enjoy!
Nutrition Facts
Calories |
317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 671 mg | 29% | |
| Total Carbohydrate | 20.2 g | 7% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 9.5 g | ||
| Protein | 19.9 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 64 mg | 5% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 1171 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.
