Low Sodium Vegetable Omelette
Start your day with this vibrant and heart-healthy Low Sodium Vegetable Omelette, a flavorful twist on the classic breakfast favorite! Packed with nutrient-rich vegetables like bell peppers, zucchini, baby spinach, and red onions, this omelette delivers a burst of color and wholesome goodness in every bite. Seasoned with a touch of turmeric and black pepper, it’s a low-sodium option that doesn’t skimp on flavor. The quick 20-minute preparation makes it perfect for busy mornings, and the recipe’s use of olive oil and optional unsalted butter ensures a light, satisfying texture. Serve this protein-packed omelette on its own or pair it with a fresh side salad for a fulfilling start to your day. Healthy, delicious, and easy to make—this low-sodium recipe is sure to become a breakfast staple!
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Recipe Information
Ingredients
- 2 large Eggs
- 0.25 cup (chopped) Red bell pepper
- 0.25 cup (chopped) Green bell pepper
- 0.25 cup (diced) Zucchini
- 0.5 cup (loosely packed) Baby spinach
- 2 tablespoons (finely chopped) Red onion
- 1 clove (minced) Garlic (optional)
- 1 tablespoon (chopped) Fresh parsley
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Turmeric
- 1 teaspoon Olive oil
- 1 teaspoon Unsalted butter (optional)
Instructions
Crack the eggs into a small mixing bowl and whisk until fully combined and frothy. Add the turmeric and black pepper to the eggs, and whisk again to incorporate the spices.
Prepare all the vegetables by chopping the bell peppers, zucchini, red onion, spinach, and parsley. Mince the garlic if you are using it.
Heat a non-stick skillet over medium heat. Add the olive oil and optional unsalted butter, allowing it to melt and coat the pan evenly.
Add the red onion and garlic to the pan. Sauté for 1 to 2 minutes, stirring frequently, until fragrant and slightly softened.
Add the bell peppers and zucchini to the skillet. Cook for 3 to 4 minutes or until the vegetables are tender but still crisp.
Toss in the baby spinach and cook for an additional 30 seconds to 1 minute, just until wilted. Spread the vegetable mixture evenly across the skillet.
Lower the heat slightly and pour the whisked eggs over the vegetables, tilting the pan to ensure the egg mixture spreads evenly.
Cook the omelette undisturbed for 2 to 3 minutes, or until the edges are set and the center is mostly cooked through.
Sprinkle fresh parsley over the top, then fold the omelette gently in half using a spatula. Allow it to cook for an additional 1 minute to seal the fold and finish cooking.
Slide the omelette onto a plate and serve immediately. Enjoy your flavorful low-sodium meal!
Nutrition Facts
Calories |
359 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 382 mg | 127% | |
| Sodium | 565 mg | 25% | |
| Total Carbohydrate | 12.3 g | 4% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 6.4 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 103 mg | 8% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 472 mg | 10% | |
*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.
