Spinach, Bell Pepper, and Tomato Omelette

10 15 426
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 1
Spinach, Bell Pepper, and Tomato Omelette
Health Highlights
A quick and easy protein-packed breakfast.

Ingredients


1/2 tbsp Olive Oil, Extra Virgin
2 large Egg (scrambled)
2 large egg Egg white (carton or fresh eggs)
1 dash Salt (to taste)
1 dash Black pepper (to taste)
1 cup Spinach (washed and roughly chopped)
1/2 medium Tomato (chopped)
1/4 cup Red bell pepper (chopped)
2 tbsp Cheddar cheese (pre-shredded for convenience)
1/4 cup Salsa, ready-to-serve (optional)

Instructions


  1. Warm oil in a small skillet (with a lid) over medium heat.
  2. Whisk the eggs, egg whites, salt, and pepper in a bowl. 
  3. Pour egg mixture into the skillet, swirling to spread.
  4. Sprinkle the spinach, peppers, and tomato evenly over the eggs.
  5. Place a lid on the skillet and cook for about 3-5 minutes, until the eggs start to pull away from the pan and appear cooked around the edges.
  6. Gently ease the omelet off the base of the skillet with a spatula, holding the skillet at an angle. Then, carefully flip the entire omelet over. 
  7. Cook for another 3-5 minutes, until the bottom of the eggs, are browned and spinach is wilted. 
  8. Add the cheese and fold the omelet in half, cooking until the cheese has melted. 
  9. Transfer the omelet to a plate and serve with salsa overtop.

Notes:

Quick Tips:

  • Suggested flavor enhancers: Pico de Gallo, guacamole, pesto, hot sauce, sour cream or plain Greek yogurt
  • Alternative filling combinations:
    • Caramelized onions + mushrooms + Swiss cheese
    • Cheddar Cheese + Chopped Broccoli
    • Feta + Artichoke Hearts + Sundried tomatoes
    • Smoked salmon + Goat Cheese + Dill
    • Crumbled Sausage + Bell Peppers + Cherry Tomatoes

Nutrition Facts

Per Portion

Calories 426
Calories from fat 256
Calories from saturated fat 94
Total Fat 28.5 g
Saturated Fat 10.4 g
Trans Fat 0.4 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 10.9 g
Cholesterol 464 mg
Sodium 1216 mg
Potassium 795 mg
Total Carbohydrate 13.9 g
Dietary Fiber 2.9 g
Sugars 7.3 g
Protein 30.0 g

Dietary servings

Per Portion


Meat Alternative 2.2
Milk Alternative 0.6
Vegetables 2.5

Energy sources


Pygal12%411.4584683628135113.082802365645760%423.4159935536935271.256894794802928%312.13171923899176139.3766329089566812%60%28%CarbohydratesFatProtein

Meal Type(s)

Breakfast




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