Heart-Healthy Three Egg Omelette
Start your day on a heart-healthy note with this vibrant Three Egg Omelette, packed with nutrient-rich ingredients and bursting with flavor. Featuring a blend of whole eggs and an extra egg white for a lighter twist, this recipe combines sautéed spinach, juicy tomatoes, and sweet red onions for a veggie-packed boost. Seasoned with garlic powder and black pepper, and cooked in a splash of heart-friendly olive oil, this dish offers a perfect balance of flavor and nutrition. Garnished with creamy avocado slices for a dose of healthy fats, this quick and easy omelette is ready in just 15 minutes, making it the ultimate choice for a wholesome breakfast or brunch. Low in sodium yet high in protein and fiber, this recipe is perfect for anyone seeking a nourishing, delicious meal to support a heart-healthy lifestyle.
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Ingredients
- 3 large Eggs
- 1 large Egg whites
- 1 cup Spinach
- 0.5 cup (diced) Tomatoes
- 0.25 cup (finely chopped) Red onion
- 0.25 whole Avocado
- 1 teaspoon Olive oil
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Garlic powder
- 0.125 teaspoon Salt (optional, low-sodium)
Directions
Step 1
In a medium mixing bowl, crack three large eggs and add one egg white. Whisk together until well combined.
Step 2
Add black pepper, garlic powder, and optional low-sodium salt to the eggs. Mix well and set aside.
Step 3
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil. Swirl to coat the pan evenly.
Step 4
Add the red onion to the skillet and sauté for 1-2 minutes until slightly softened.
Step 5
Add the spinach and diced tomatoes to the skillet. Cook for 1-2 minutes, stirring occasionally, until the spinach is wilted and the tomatoes are tender.
Step 6
Pour the whisked eggs evenly over the vegetables in the skillet. Let the mixture sit undisturbed for about a minute to set.
Step 7
Using a spatula, carefully lift the edges of the omelette to allow any uncooked egg to flow to the bottom of the skillet. Cook for an additional 1-2 minutes until the omelette is almost fully set.
Step 8
Gently fold the omelette in half and cook for another 30 seconds to ensure it is cooked through.
Step 9
Slide the omelette onto a plate and top with sliced avocado for added healthy fats.
Step 10
Serve immediately and enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (391.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 463.9 |
| Total Fat 34.3g | 0% |
| Saturated Fat 7.7g | 0% |
| Polyunsaturated Fat 2.1g | |
| Cholesterol 558mg | 0% |
| Sodium 446.5mg | 0% |
| Total Carbohydrate 14.0g | 0% |
| Dietary Fiber 4.9g | 0% |
| Total Sugars 5.2g | |
| Protein 25.2g | 0% |
| Vitamin D 123IU | 0% |
| Calcium 130.0mg | 0% |
| Iron 3.7mg | 0% |
| Potassium 863.8mg | 0% |
Source of Calories