Heart-Healthy 5 Eggs with Ham Omelet

Transform your mornings with this Heart-Healthy 5 Eggs with Ham Omelet—a protein-packed, low-fat breakfast that doesn’t skimp on flavor. Crafted with fluffy egg whites, savory lean ham, and nutrient-dense spinach, this omelet is a nutritious start to your day. Aromatic garlic and red onion infuse the dish with rich, mouthwatering flavor, while juicy tomato slices and fresh parsley brighten every bite. Prepared in just 20 minutes, it’s perfect for busy mornings or a quick brunch. Plus, the use of olive oil and minimal salt ensures it’s a heart-smart choice. Whether you’re looking for a healthy breakfast idea or a light, satisfying meal, this easy ham and egg white omelet is sure to impress!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 5 large eggs' worth Egg whites
• 100 grams Lean ham
• 50 grams Spinach leaves
• 1 medium Tomato
• 0.5 medium Red onion
• 1 clove Garlic
• 1 tablespoon Olive oil
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley

Directions

Step 1

Chop the lean ham into small cubes, slice the tomato and red onion into thin slices, and finely chop the garlic.

Step 2

Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.

Step 3

Add the chopped garlic and red onion to the skillet and sauté for 2 minutes until the onion becomes translucent.

Step 4

Add the ham cubes to the skillet and continue to cook for another 3 minutes, stirring occasionally, until the ham is browned.

Step 5

While the ham is cooking, separate 5 egg whites from the yolks and whisk them in a bowl. Add salt and black pepper to taste.

Step 6

Add the spinach leaves to the skillet and cook for 1 minute or until wilted.

Step 7

Pour the egg whites into the skillet, spreading them evenly over the ham, spinach, and onion mixture.

Step 8

Cook the omelet for about 2-3 minutes, gently lifting the edges with a spatula to allow uncooked egg whites to flow to the edges.

Step 9

Place the tomato slices over half of the omelet, sprinkle with fresh parsley, and fold the omelet in half.

Step 10

Cook for an additional 1 minute to ensure the eggs are fully cooked.

Step 11

Transfer the omelet to a serving plate and garnish with additional fresh parsley if desired.

Step 12

Serve immediately for a satisfying and heart-healthy breakfast.

Nutrition Facts

Serving size	(529.7g)

Amount per serving	% Daily Value*
Calories	452.4

Total Fat 19.6g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 1.4g
Cholesterol 50mg	0%
Sodium 3286.6mg	0%
Total Carbohydrate 26.2g	0%
Dietary Fiber 3.8g	0%
Total Sugars 15.8g
Protein 42.5g	0%

Vitamin D 0IU	0%
Calcium 116.1mg	0%
Iron 3.6mg	0%
Potassium 1182.7mg	0%

*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.

Source of Calories

Fat: 39.1%

Protein: 37.7%

Carbs: 23.2%