Low Sodium Three-Egg Omelet
Start your morning right with this Low Sodium Three-Egg Omelet recipe, a perfect blend of simplicity and healthy cooking! Crafted for those watching their sodium intake, this protein-packed dish features fluffy eggs seasoned with garlic powder and ground black pepper for a flavorful twist without added salt. Customize your omelet with fresh, nutrient-rich ingredients like baby spinach, diced bell peppers, or low-sodium shredded cheese to create a hearty, nutritious meal. With just 10 minutes from prep to plate, this quick and easy recipe is ideal for busy mornings or a light, satisfying lunch. Serve it alongside whole-grain toast or a fresh fruit salad for a deliciously wholesome start to your day!
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Recipe Information
Ingredients
- 3 pieces large eggs
- 1 teaspoon unsalted butter
- 2 tablespoons low-sodium shredded cheese (optional)
- 0.5 cup fresh baby spinach (optional)
- 0.25 cup bell pepper, diced (optional)
- 0.25 teaspoon ground black pepper
- 0.125 teaspoon garlic powder
Instructions
Crack the eggs into a medium-sized mixing bowl and whisk until the yolks and whites are fully combined and slightly frothy.
Add the ground black pepper and garlic powder to the eggs. Mix well to ensure the seasonings are evenly distributed.
If using optional vegetables like spinach or bell pepper, prepare them by washing and chopping if needed.
Heat a non-stick skillet over medium heat. Add the unsalted butter and let it melt, swirling the pan to coat the bottom evenly.
Pour the whisked eggs into the skillet. Let the mixture cook for 1-2 minutes undisturbed, or until the edges start to set.
Using a spatula, gently lift the edges of the omelet, allowing the uncooked eggs to flow to the edges of the pan. Repeat this process until the omelet is mostly set but still slightly wet on top.
Sprinkle the optional shredded cheese, spinach, or bell peppers evenly over one half of the omelet, if desired.
Using the spatula, carefully fold the empty half of the omelet over the filled half. Press gently to seal.
Cook for an additional 1-2 minutes, or until the cheese (if used) is melted and the omelet is fully set.
Slide the omelet onto a plate and serve immediately. Enjoy your low-sodium three-egg omelet!
Nutrition Facts
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 578 mg | 193% | |
| Sodium | 274 mg | 12% | |
| Total Carbohydrate | 8.2 g | 3% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 1.8 g | ||
| Protein | 23.5 g | 47% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 237 mg | 18% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 564 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.
