Heart-Healthy Three-Egg Omelet

Start your day with a nutritious and delicious "Heart-Healthy Three-Egg Omelet" — a light and flavorful breakfast that's as easy on your heart as it is on your waistline. Made with protein-packed egg whites and vibrant, fresh vegetables like diced red bell peppers, baby spinach, juicy tomatoes, and green onions, this wholesome dish is the perfect combination of satisfying and nourishing. A touch of olive or avocado oil adds healthy fats, while black pepper and an optional lower-sodium salt substitute enhance the natural flavors. Ready in just 15 minutes, this low-calorie, high-protein omelet is ideal for busy mornings and pairs wonderfully with whole-grain toast or a fresh fruit salad. It's a simple yet heart-smart way to fuel your day!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 1

Ingredients

• 3 pieces Large eggs (whites only)
• 0.25 cup Red bell pepper, diced
• 0.5 cup Baby spinach, chopped
• 0.25 cup Tomato, diced
• 1 tablespoon Green onions, thinly sliced
• 1 teaspoon Olive oil or avocado oil
• 0.25 teaspoon Black pepper
• 0.125 teaspoon Salt (optional, or use a lower-sodium substitute)

Directions

Step 1

Crack the eggs and separate the whites from the yolks. Discard or save the yolks for another recipe. Whisk the egg whites in a small bowl until frothy.

Step 2

Prepare the vegetables by dicing the red bell pepper and tomato, chopping the spinach, and slicing the green onions.

Step 3

Heat a non-stick skillet over medium heat and add the olive oil. Swirl the oil to coat the pan evenly.

Step 4

Add the diced red bell pepper and cook for 1-2 minutes, stirring occasionally, until softened.

Step 5

Add the spinach, tomato, and green onions to the skillet and cook for an additional minute or until the spinach is wilted.

Step 6

Pour the whisked egg whites into the skillet, making sure the vegetables are evenly distributed in the pan.

Step 7

Sprinkle black pepper and salt (if using) evenly over the egg mixture.

Step 8

Cook the omelet for 1-2 minutes or until the egg whites are mostly set. Carefully lift the edges with a spatula to allow any uncooked egg to flow to the bottom of the pan.

Step 9

Once fully cooked, fold the omelet in half and slide it onto a plate. Serve immediately and enjoy this heart-healthy breakfast!

Nutrition Facts

Serving size	(237.2g)

Amount per serving	% Daily Value*
Calories	123.1

Total Fat 5.2g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 469.9mg	0%
Total Carbohydrate 7.1g	0%
Dietary Fiber 2.5g	0%
Total Sugars 3.9g
Protein 12.8g	0%

Vitamin D 0IU	0%
Calcium 52.5mg	0%
Iron 1.6mg	0%
Potassium 571.8mg	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: 37.0%

Protein: 40.5%

Carbs: 22.5%