Low Sodium Onion Omelette
Start your day with this flavorful and heart-healthy *Low Sodium Onion Omelette*, a perfect option for those looking to enjoy a satisfying breakfast while keeping sodium levels in check. Made with fluffy, protein-rich eggs, this omelette is loaded with caramelized onions, juicy cherry tomatoes, and vibrant spinach leaves for a nutrient-packed bite. The use of unsalted butter and low sodium Parmesan cheese ensures that every layer of flavor shines without excess salt, while a dash of ground black pepper and fresh parsley adds a fragrant, savory touch. Ready in just 25 minutes, this easy and nutritious omelette is an ideal single-serving meal that works for breakfast, brunch, or even a light dinner. Serve it with a side of whole-grain toast or a simple green salad for a balanced plate that’s as delicious as it is wholesome.
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Recipe Information
Ingredients
- 3 pieces large eggs
- 1 piece medium-sized onion
- 6 pieces cherry tomatoes
- 1 cup fresh spinach leaves
- 1 tablespoon unsalted butter
- 0.25 teaspoon ground black pepper
- 1 tablespoon fresh parsley, chopped
- 2 tablespoons low sodium Parmesan cheese, grated
Instructions
Peel and thinly slice the onion. Halve the cherry tomatoes.
In a non-stick skillet, melt the unsalted butter over medium-low heat.
Add the sliced onions to the skillet and cook for about 5-7 minutes, stirring occasionally, until they become soft and slightly caramelized.
In a bowl, whisk the eggs until they are well-beaten. Season the eggs with ground black pepper.
Once the onions are caramelized, add the halved cherry tomatoes to the skillet and cook for an additional 2 minutes.
Add the fresh spinach leaves to the skillet, and cook until they are wilted, about 1-2 minutes.
Pour the beaten eggs over the vegetables in the skillet, tilting the pan to spread them evenly.
Allow the eggs to cook for 2-3 minutes without stirring, until they begin to set around the edges.
Sprinkle the omelette with the low sodium Parmesan cheese and chopped parsley.
Using a spatula, gently lift the sides of the omelette, allowing the uncooked eggs to flow underneath.
Once the omelette is mostly set, carefully fold it in half and cook for another minute.
Slide the omelette onto a plate, garnish with additional parsley if desired, and serve immediately.
Nutrition Facts
Calories |
424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 597 mg | 199% | |
| Sodium | 271 mg | 12% | |
| Total Carbohydrate | 19.0 g | 7% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 7.5 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 261 mg | 20% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 776 mg | 17% | |
*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.
