Low Sodium Three Egg Omelette
Indulge in a nutritious and flavorful start to your day with this Low Sodium Three Egg Omelette, a heart-healthy twist on a breakfast classic. Crafted to be lower in sodium without compromising on taste, this omelette features fluffy large eggs whisked with a splash of milk, packed with vibrant fillings like wilted fresh spinach, juicy cherry tomatoes, crisp green onion, and fragrant parsley. A pinch of black pepper gives a light touch of seasoning while unsalted butter ensures a silky texture. Ready in just 15 minutes, this protein-packed dish is perfect for busy mornings or a quick, wholesome meal. Whether you're embracing a low-sodium lifestyle or simply craving a healthy breakfast, this omelette pairs beautifully with a side of whole-grain toast or fresh fruit.
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Recipe Information
Ingredients
- 3 pieces Large eggs
- 1 teaspoon Unsalted butter
- 1 tablespoon Milk (low-fat or plant-based, unsweetened)
- 1 cup Fresh spinach
- 4 pieces Cherry tomatoes
- 1 stalk Green onion
- 1 tablespoon Fresh parsley
- 1 pinch Black pepper (optional, for seasoning)
Instructions
Crack the eggs into a medium-sized bowl. Add the milk and whisk well until the mixture is fully combined and slightly frothy.
Chop the cherry tomatoes into quarters, finely slice the green onion, and roughly chop the fresh parsley. Set aside.
Heat a non-stick skillet over medium heat, then add the teaspoon of unsalted butter and let it melt, swirling it around the pan to coat evenly.
Add the fresh spinach to the pan and sauté for 1-2 minutes until it begins to wilt. Remove the spinach from the skillet and set aside.
Reduce the heat to medium-low. Pour the whisked eggs into the skillet, tilting the pan to ensure the eggs spread evenly across the surface.
Let the eggs cook undisturbed for about 1-2 minutes until the edges begin to set. Use a spatula to gently lift the edges and allow any uncooked egg mixture to flow underneath for even cooking.
Once the eggs are mostly set but still slightly soft on top, add the wilted spinach, cherry tomatoes, green onion, and parsley onto one half of the omelette.
Season with a pinch of black pepper if desired, then carefully fold the other half of the omelette over the filling using a spatula.
Let the omelette cook for another 30 seconds to 1 minute to warm the filling through, then slide it onto a plate and serve immediately.
Nutrition Facts
Calories |
283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 569 mg | 190% | |
| Sodium | 250 mg | 11% | |
| Total Carbohydrate | 10.5 g | 4% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 2.9 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 168 mg | 13% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 500 mg | 11% | |
*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.
