Low Sodium Egg Masala Omelette
Elevate your breakfast game with this flavorful and heart-healthy Low Sodium Egg Masala Omelette! Packed with vibrant vegetables like red onion, green bell pepper, and tomatoes, this dish combines the aromatic warmth of cumin, turmeric, and a hint of optional spice from green chilies and red chili powder. Whisked eggs are gently cooked to perfection with a sprinkle of fresh cilantro and black pepper, delivering a protein-rich, low-sodium alternative to classic omelettes. Ready in just 20 minutes, this nutritious recipe offers a burst of bold Indian-inspired flavors while supporting a low-sodium diet. Serve with whole-grain toast or a crisp side salad for a satisfying, wholesome meal that’s perfect for breakfast, lunch, or dinner!
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Recipe Information
Ingredients
- 3 large Eggs
- 0.5 cup, finely chopped Red onion
- 0.25 cup, finely chopped Green bell pepper
- 0.5 cup, finely chopped Tomato
- 1 small, finely chopped Green chilies
- 2 tablespoons, finely chopped Cilantro
- 0.25 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder (optional)
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon, freshly ground Black pepper
- 1 tablespoon Olive oil
- 1 tablespoon Water
Instructions
Crack the eggs into a medium-sized mixing bowl and whisk them together with 1 tablespoon of water until light and frothy. Set aside.
In a non-stick medium skillet, heat the olive oil over medium heat. Add the cumin seeds and let them toast for about 30 seconds or until fragrant.
Add the finely chopped onion, green bell pepper, and green chilies to the skillet. Sauté them for about 3 to 5 minutes, or until the onions are translucent.
Mix in the chopped tomato, turmeric powder, and red chili powder (if using). Cook for another 2 minutes, allowing the spices to blend and the tomatoes to soften.
Pour the whisked eggs into the skillet. Tilt the pan to ensure the eggs are evenly distributed over the veggies.
Sprinkle the freshly ground black pepper and cilantro over the top. Allow the omelette to cook for about 2 to 3 minutes, or until the edges begin to set.
Gently lift the edges of the omelette with a spatula, allowing any uncooked egg to flow to the edges and cook.
Once the bottom is fully set and the top is slightly moist, carefully fold the omelette in half.
Continue to cook for another minute to ensure the inside is cooked through.
Transfer the omelette to a plate and serve hot. Enjoy your Low Sodium Egg Masala Omelette with a side of whole-grain toast or salad for a wholesome meal.
Nutrition Facts
Calories |
429 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 558 mg | 186% | |
| Sodium | 905 mg | 39% | |
| Total Carbohydrate | 20.2 g | 7% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 11.5 g | ||
| Protein | 21.6 g | 43% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 143 mg | 11% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 656 mg | 14% | |
*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.
