Low Sodium Egg and Egg White Omelette
Start your morning with a healthy twist by trying this Low Sodium Egg and Egg White Omelette—an irresistibly fluffy breakfast packed with vibrant veggies and bold, herbaceous seasoning. Featuring a delightful blend of whole eggs, egg whites, fresh spinach, bell peppers, and juicy diced tomatoes, this protein-packed dish skips the added salt without sacrificing flavor, thanks to the subtle kick of black pepper and aromatic dried oregano. Perfectly golden and folded with care, this quick and easy 20-minute recipe is ideal for anyone seeking a heart-healthy start to the day. Serve it hot and enjoy its low-sodium balance with a fresh side salad or whole-grain toast for a wholesome, guilt-free meal.
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Recipe Information
Ingredients
- 2 pieces large eggs
- 3 pieces egg whites
- 0.5 cup bell pepper, finely chopped
- 1 cup spinach, fresh
- 0.5 cup tomato, diced
- 0.25 teaspoon black pepper
- 0.25 teaspoon dried oregano
- 1 spray non-stick cooking spray
Instructions
In a medium bowl, crack the two whole eggs and add the egg whites. Whisk together until well combined and lightly frothy.
Add black pepper and dried oregano to the egg mixture, whisking again to ensure even distribution of the seasoning.
Preheat a non-stick skillet over medium heat and lightly coat it with non-stick cooking spray.
Add the chopped bell pepper to the skillet and sauté for about 3 minutes, or until soft.
Add the fresh spinach to the skillet and cook for another 2 minutes, or until wilted.
Stir in the diced tomato and cook for an additional minute. Ensure the vegetables are mixed well.
Pour the egg mixture over the vegetables, ensuring even coverage across the skillet.
Allow the omelette to cook gently without stirring for 3-4 minutes or until the edges start to lift.
Gently lift one edge of the omelette with a spatula and fold it over in half. Continue to cook for an additional minute to ensure the omelette is cooked through.
Carefully slide the omelette onto a serving plate. Cut into portions and serve hot.
Nutrition Facts
Calories |
301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 785 mg | 34% | |
| Total Carbohydrate | 19.8 g | 7% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 8.0 g | ||
| Protein | 30.7 g | 61% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 230 mg | 18% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1731 mg | 37% | |
*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.
