Low Sodium Veggie Omelet
Start your morning with a healthy and satisfying Low Sodium Veggie Omelet, perfect for those seeking a heart-healthy breakfast. This vibrant dish is packed with nutrient-rich vegetables like bell peppers, zucchini, mushrooms, spinach, and green onion, all sautéed to perfection for a burst of flavor without relying on sodium. Whisked eggs and a splash of unsalted low-fat milk create a fluffy base, while a touch of olive oil ensures the omelet cooks evenly in your skillet. With just 10 minutes of prep and cooking time, this quick and easy recipe is as wholesome as it is delicious. Customize it with a sprinkle of black pepper for added zing, and serve as a protein-packed meal that pairs beautifully with a side of fresh fruit or whole-grain toast. Perfect for a low-sodium diet yet full of flavor, this veggie omelet is a winning choice any day of the week.
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Recipe Information
Ingredients
- 3 large Eggs
- 2 tablespoons Milk (unsalted, low-fat or dairy-free alternative)
- 0.5 cup Bell pepper (any color), diced
- 0.25 cup Zucchini, diced
- 0.25 cup Mushrooms, thinly sliced
- 1 cup Fresh spinach, chopped
- 1 stalk Green onion, thinly sliced
- 0.25 teaspoon Black pepper (optional, for seasoning)
- 1 teaspoon Olive oil or cooking spray
Instructions
Crack the eggs into a medium bowl and add the milk. Whisk well until eggs and milk are fully combined.
Prepare your vegetables by dicing the bell pepper and zucchini, slicing the mushrooms, and chopping the spinach and green onion.
Heat a non-stick skillet over medium heat. Add the olive oil or use a light coating of cooking spray to prevent sticking.
Once the skillet is hot, add the bell pepper, zucchini, and mushrooms. Sauté for 3-4 minutes until the vegetables are softened.
Add the spinach and green onion to the skillet. Cook for an additional 1-2 minutes, stirring occasionally, until the spinach is wilted. Remove the vegetables from the skillet and set aside.
Lower the heat slightly and pour the whisked eggs into the skillet. Tilt the pan to spread the eggs evenly across the surface.
Cook the eggs for 1-2 minutes until the edges begin to set. Use a spatula to gently lift the edges, allowing any uncooked egg to flow to the bottom of the skillet.
Once the eggs are mostly set but still slightly moist on top, add the cooked vegetables to one half of the omelet. Sprinkle black pepper over the eggs for additional seasoning, if desired.
Using the spatula, carefully fold the other half of the omelet over the vegetables. Press gently to seal.
Cook for an additional 1-2 minutes until the omelet is fully set and heated through. Slide it onto a plate and serve immediately.
Nutrition Facts
Calories |
332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 559 mg | 186% | |
| Sodium | 286 mg | 12% | |
| Total Carbohydrate | 14.2 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 8.0 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 217 mg | 17% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1110 mg | 24% | |
*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.
