Low Sodium Omelette with Spinach and Cheese
Start your day with a nutritious and flavorful *Low Sodium Omelette with Spinach and Cheese*! Perfect for anyone watching their sodium intake without sacrificing taste, this recipe combines protein-packed eggs, fresh spinach, and melty low-fat cheese for a satisfying, nutrient-rich breakfast or brunch option. Aromatic garlic and onion elevate the flavor, while a touch of black pepper adds just the right amount of seasoning. The omelette is cooked to perfection in heart-healthy olive oil, creating a light, fluffy texture that pairs beautifully with the earthy spinach and creamy cheese. Ready in just 20 minutes, this easy, low-sodium recipe is ideal for anyone seeking a wholesome yet indulgent meal. Serve it with a side of whole-grain toast or fresh fruit for an irresistible, well-rounded dish.
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Recipe Information
Ingredients
- 3 pieces large eggs
- 1 cup spinach
- 0.5 cup low-fat cheese (such as Swiss or mozzarella)
- 1 tablespoon olive oil
- 0.25 teaspoon black pepper
- 0.25 cup onion
- 1 clove garlic
- 2 tablespoons low-sodium milk
Instructions
Crack the eggs into a mixing bowl and add the low-sodium milk. Whisk together until the eggs are fully beaten and the mixture is slightly frothy.
Rinse and dry the spinach thoroughly. Chop it finely and set aside.
Mince the garlic clove and finely chop the onion.
Heat a non-stick skillet over medium heat and add olive oil.
Once the oil is hot, add the onion and garlic to the skillet and sauté for 2-3 minutes until the onion becomes translucent and fragrant.
Add the chopped spinach to the skillet and cook for an additional 2 minutes until wilted. Stir frequently.
Pour the egg mixture into the skillet over the sautéed vegetables, and stir gently, letting it cook for about 1 minute.
Sprinkle the low-fat cheese evenly over the mixture and season with black pepper to taste.
Cook the omelette for another 3-4 minutes, gently lifting the edges with a spatula and allowing uncooked egg to flow under the cooked edges, until it is set and the cheese has melted.
Fold the omelette in half and slide it onto a plate. Serve immediately and enjoy your delicious low sodium omelette!
Nutrition Facts
Calories |
683 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.3 g | 52% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 602 mg | 201% | |
| Sodium | 1100 mg | 48% | |
| Total Carbohydrate | 15.9 g | 6% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 8.4 g | ||
| Protein | 54.9 g | 110% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 1013 mg | 78% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 594 mg | 13% | |
*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.
