Low Sodium Veggie Omelette
Elevate your breakfast game with this flavorful Low Sodium Veggie Omelette, a perfect option for those seeking a heart-healthy, nutrient-packed start to the day. This recipe combines three fluffy eggs with unsweetened almond milk for a light, wholesome base, while a medley of fresh spinach, cherry tomatoes, red bell peppers, mushrooms, and green onions delivers a colorful burst of vitamins and antioxidants. Seasoned with garlic powder, cracked black pepper, and a hint of turmeric for added depth and color, this omelette is a delightful twist on the classic—and it’s crafted with no added salt, making it ideal for low-sodium diets. Quick to prepare in just 20 minutes and easily customizable, this satisfying one-pan meal is perfect for busy mornings or even a light lunch. Pair it with a slice of whole-grain toast or a fresh fruit salad for a balanced, delicious plate that will leave you feeling energized and ready to take on the day!
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Recipe Information
Ingredients
- 3 pieces Large eggs
- 2 tablespoons Unsweetened almond milk (or any low sodium non-dairy milk)
- 1 teaspoon Olive oil
- 1 cup Fresh spinach
- 0.5 cup Cherry tomatoes, halved
- 0.25 cup Red bell pepper, diced
- 0.25 cup Mushrooms, sliced
- 2 stalks Green onions, chopped
- 0.25 teaspoon Cracked black pepper
- 0.25 teaspoon Garlic powder
- 0.125 teaspoon Turmeric (optional for color and flavor)
Instructions
In a medium mixing bowl, whisk together the eggs and almond milk until the mixture is light and frothy. Stir in the cracked black pepper, garlic powder, and turmeric (if using). Set aside.
Preheat a medium-sized nonstick skillet over medium heat. Add the olive oil and swirl it around to coat the skillet evenly.
Add the diced red bell pepper, sliced mushrooms, and halved cherry tomatoes to the skillet. Sauté for 2-3 minutes, stirring occasionally, until the vegetables are slightly softened.
Add the fresh spinach and green onions to the skillet. Continue to cook for another 1-2 minutes, stirring occasionally, until the spinach has wilted.
Lower the heat slightly and push the sautéed vegetables to one side of the skillet to create an even layer.
Pour the egg mixture into the skillet, covering the entire surface. Let it cook undisturbed for 2-3 minutes or until the bottom is set and the edges start to pull away from the pan.
Using a spatula, carefully fold one side of the omelette over the vegetable filling. Let it cook for another minute to ensure the eggs are fully set.
Gently slide the omelette onto a plate and serve immediately. Optionally, garnish with extra green onions or freshly cracked black pepper to taste.
Nutrition Facts
Calories |
394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 558 mg | 186% | |
| Sodium | 267 mg | 12% | |
| Total Carbohydrate | 13.8 g | 5% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 4.9 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 207 mg | 16% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 697 mg | 15% | |
*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.
