Low Sodium Two-Egg Omelette
Delight in the simplicity and flavor of a Low Sodium Two-Egg Omelette, a heart-healthy twist on a breakfast classic. Perfect for those watching their salt intake, this recipe uses fresh ingredients like eggs, milk, and unsalted butter or olive oil to create a light and fluffy dish in just 10 minutes. Customize your omelette with optional veggies such as finely chopped onions and bell peppers, or garnish with fresh parsley or chives for added color and taste. With minimal prep and cooking time, this low-sodium breakfast option is ideal for busy mornings yet versatile enough for a gourmet feel. Whether enjoyed solo or paired with whole-grain toast, it’s a delicious, nourishing start to the day!
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Recipe Information
Ingredients
- 2 large eggs
- 2 tablespoons milk or unsalted plant-based milk
- 1 teaspoon unsalted butter or olive oil
- 1 pinch black pepper
- 2 tablespoons onions, finely chopped (optional)
- 2 tablespoons bell peppers, finely chopped (optional)
- 1 teaspoon fresh parsley or chives, chopped (optional garnish)
Instructions
Crack two large eggs into a medium-sized mixing bowl. Add the milk and a pinch of black pepper, and whisk vigorously until the mixture is smooth and slightly frothy (about 30-60 seconds).
If adding optional vegetables, prepare them by finely chopping onions and bell peppers. Set aside.
Heat a nonstick skillet over medium-low heat and add 1 teaspoon of unsalted butter or olive oil. Swirl the pan to ensure the entire surface is evenly coated.
If using optional vegetables, sauté the chopped onions and bell peppers in the skillet for 1-2 minutes or until they begin to soften. Push the vegetables to the side of the skillet.
Pour the egg mixture into the skillet, tilting the pan slightly to ensure an even layer. Gently stir the eggs with a spatula for the first 15-20 seconds as they begin to set.
Spread the eggs into a flat, even layer, and allow them to cook undisturbed for 1-2 minutes or until the edges begin to lift easily from the skillet.
Carefully fold one side of the omelette over the other using a spatula. Alternatively, you can fold it in thirds for a classic presentation.
Gently slide the omelette onto a plate and garnish with freshly chopped parsley or chives, if desired. Serve immediately.
Nutrition Facts
Calories |
206 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.7 g | 18% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 384 mg | 128% | |
| Sodium | 156 mg | 7% | |
| Total Carbohydrate | 5.5 g | 2% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 3.5 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 104 mg | 8% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 261 mg | 6% | |
*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.
