Low Sodium Classic Egg Omelet
Elevate your breakfast routine with this *Low Sodium Classic Egg Omelet*, a heart-healthy twist on a beloved morning staple. Featuring fluffy, protein-packed eggs blended with fresh milk for added creaminess, this recipe bursts with vibrant flavors from sautéed spinach, mushrooms, and sweet onions—all brought together with the richness of unsalted butter. Seasoned lightly with freshly ground black pepper and finished with a garnish of fragrant parsley, this omelet ensures big taste without excess salt. Quick and easy to prepare in just 20 minutes, it’s perfect for busy mornings or a light lunch option. Designed to be both nutritious and delicious, this low-sodium recipe is sure to satisfy while supporting your wellness goals.
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Recipe Information
Ingredients
- 3 pieces large eggs
- 2 tablespoons fresh milk
- 1 tablespoon unsalted butter
- 1 cup fresh spinach leaves
- 1 cup fresh mushrooms
- 1 piece small onion
- 0.25 teaspoon freshly ground black pepper
- 1 tablespoon fresh parsley
Instructions
Crack the eggs into a medium-sized bowl. Add the milk and freshly ground black pepper. Whisk together until the mixture is well combined and slightly frothy.
Finely chop the onion and slice the mushrooms.
In a non-stick skillet, melt the unsalted butter over medium heat. Add the chopped onions and sauté for about 2 minutes or until they become translucent.
Add the sliced mushrooms and fresh spinach to the onions. Cook for another 2-3 minutes until the mushrooms are tender and the spinach has wilted. Transfer the vegetables to a plate and set aside.
Wipe the skillet clean with a paper towel and return it to medium heat.
Pour the egg mixture into the skillet. Tilt the pan to spread the eggs evenly across the bottom. Cook without stirring until the eggs begin to set around the edges.
Once the edges start to set, use a spatula to gently push the eggs from the outer edges toward the center, allowing the uncooked eggs to flow to the edges. Repeat this process until the eggs are mostly set but still slightly wet on top.
Evenly scatter the cooked vegetables over one half of the omelet.
Carefully fold the omelet in half over the filling using the spatula.
Cook for another minute to let the omelet become fully set and warm up the vegetables.
Slide the omelet onto a serving plate and garnish with freshly chopped parsley.
Serve immediately for best flavor and texture.
Nutrition Facts
Calories |
395 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 36% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 588 mg | 196% | |
| Sodium | 255 mg | 11% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 9.9 g | ||
| Protein | 25.3 g | 51% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 162 mg | 12% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 969 mg | 21% | |
*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.
