Low Sodium Omelette Sandwich
Elevate your breakfast game with this wholesome and heart-friendly Low Sodium Omelette Sandwich, perfect for those seeking a flavorful yet health-conscious start to their day. Packed with vibrant, fresh ingredients like finely chopped red bell peppers, green onions, parsley, creamy avocado, and juicy tomato slices, this recipe combines protein-rich eggs with whole grain bread for sustained energy. Seasoned only with black pepper for a low-sodium twist, the omelette is lightly cooked in olive oil for a silky texture and delicious flavor. With just 20 minutes of prep and cook time, this easy-to-make sandwich is a satisfying meal that prioritizes flavor and nutrition without compromising your dietary needs. Ideal for breakfast or a light lunch, it’s a must-try for any health-conscious kitchen.
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Recipe Information
Ingredients
- 2 Large eggs
- 2 tablespoons Low-fat milk
- 0.25 cup Red bell pepper, finely chopped
- 2 tablespoons Green onions, chopped
- 1 tablespoon Fresh parsley, chopped
- 0.25 teaspoon Black pepper
- 1 teaspoon Olive oil
- 2 slices Whole grain bread
- 0.5 Avocado, sliced
- 2 slices Tomato, sliced
Instructions
In a small bowl, whisk together the eggs and milk until well combined. Mix in the chopped red bell pepper, green onions, fresh parsley, and black pepper.
Heat a non-stick skillet over medium heat and add the olive oil, spreading it evenly over the surface.
Pour the egg mixture into the skillet and cook for about 3 minutes or until the edges start to set.
Using a spatula, gently lift the edges of the omelette and tilt the skillet to allow uncooked eggs to flow to the edges.
Once the omelette is mostly set but still slightly runny on top, fold it in half and continue to cook for another 1-2 minutes until fully cooked through.
Meanwhile, toast the whole grain bread slices until golden brown.
Place the cooked omelette on one slice of toasted bread. Top with avocado slices and tomato slices.
Close the sandwich with the second slice of toasted bread. Slice the sandwich in half and serve immediately.
Nutrition Facts
Calories |
590 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.5 g | 49% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 374 mg | 125% | |
| Sodium | 403 mg | 18% | |
| Total Carbohydrate | 41.9 g | 15% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 8.6 g | ||
| Protein | 23.9 g | 48% | |
| Vitamin D | 2.3 mcg | 12% | |
| Calcium | 193 mg | 15% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 888 mg | 19% | |
*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.
