Low Sodium Taco Omelet
Indulge in a flavorful breakfast twist with this Low Sodium Taco Omelet, a hearty and nutritious way to kickstart your day without the extra sodium. Packed with protein-rich eggs and ground turkey, this recipe brings a Tex-Mex flair through low-sodium taco seasoning, no-salt-added salsa, and a sprinkle of shredded cheese. Perfectly balanced with diced green bell pepper, red onion, and optional fresh cilantro, this omelet delivers bold, satisfying flavors while catering to low-sodium dietary needs. Quick and easy to prepare in just 20 minutes, it’s an ideal meal for one, offering a wholesome take on classic taco-inspired dishes. Serve it with a side of ripe avocado or a dollop of extra salsa for a pop of freshness.
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Recipe Information
Ingredients
- 3 pieces Large eggs
- 2 tablespoons Unsalted milk (or plant-based milk, if preferred)
- 0.25 cup Cooked ground turkey (preferably unseasoned or low-sodium)
- 2 tablespoons No-salt-added tomato sauce or salsa
- 1 teaspoon Low-sodium taco seasoning
- 0.25 cup Shredded low-sodium cheese blend (e.g., mozzarella or cheddar)
- 2 tablespoons Diced green bell pepper
- 2 tablespoons Diced red onion
- 1 tablespoon Chopped fresh cilantro (optional)
- 1 teaspoon Cooking oil (e.g., olive oil or avocado oil)
Instructions
In a small bowl, whisk the eggs and milk together until fully combined and slightly frothy.
Preheat a medium non-stick skillet over medium heat and add the cooking oil.
Add the ground turkey to the skillet and sprinkle with the low-sodium taco seasoning. Stir and cook for 2-3 minutes, or until warmed through. Remove the turkey mixture from the skillet and set aside.
In the same skillet, pour in the whisked eggs, tilting the pan slightly to ensure an even layer. Cook over medium-low heat for about 2-3 minutes, or until the edges begin to set but the top is still slightly soft.
Sprinkle the cheese evenly over one half of the omelet, followed by the cooked ground turkey, bell pepper, red onion, tomato sauce or salsa, and optional cilantro.
Using a spatula, gently fold the other half of the omelet over the filling. Cook for an additional 1-2 minutes to melt the cheese and heat the veggies slightly.
Carefully slide the omelet onto a plate and serve immediately. Optionally, garnish with a sprinkle of fresh cilantro or additional salsa on top.
Nutrition Facts
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 635 mg | 212% | |
| Sodium | 322 mg | 14% | |
| Total Carbohydrate | 10.9 g | 4% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 4.0 g | ||
| Protein | 38.7 g | 77% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 343 mg | 26% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 560 mg | 12% | |
*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.
