Low Sodium Egg and Egg White Omelette
Start your day with a wholesome and heart-healthy **Low Sodium Egg and Egg White Omelette**, packed with vibrant veggies and a delicate blend of seasoning. This quick and easy recipe combines the rich flavor of two whole eggs with the lightness of three egg whites, creating the perfect balance of taste and texture. Fresh spinach, diced tomato, and sweet bell peppers add a burst of color and nutrients, while a dash of dried oregano and black pepper enhances the natural flavors without the need for added salt. Ready in just 20 minutes, this low-sodium omelette is ideal for a nutritious breakfast or light lunch. Serve it on its own, or pair it with whole-grain toast or a side of fresh fruit for a complete, satisfying meal. Perfect for those watching their sodium intake, this dish highlights both clean eating and bold flavors in every bite!
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Ingredients
- 2 pieces large eggs
- 3 pieces egg whites
- 0.5 cup bell pepper, finely chopped
- 1 cup spinach, fresh
- 0.5 cup tomato, diced
- 0.25 teaspoon black pepper
- 0.25 teaspoon dried oregano
- 1 spray non-stick cooking spray
Directions
Step 1
In a medium bowl, crack the two whole eggs and add the egg whites. Whisk together until well combined and lightly frothy.
Step 2
Add black pepper and dried oregano to the egg mixture, whisking again to ensure even distribution of the seasoning.
Step 3
Preheat a non-stick skillet over medium heat and lightly coat it with non-stick cooking spray.
Step 4
Add the chopped bell pepper to the skillet and sauté for about 3 minutes, or until soft.
Step 5
Add the fresh spinach to the skillet and cook for another 2 minutes, or until wilted.
Step 6
Stir in the diced tomato and cook for an additional minute. Ensure the vegetables are mixed well.
Step 7
Pour the egg mixture over the vegetables, ensuring even coverage across the skillet.
Step 8
Allow the omelette to cook gently without stirring for 3-4 minutes or until the edges start to lift.
Step 9
Gently lift one edge of the omelette with a spatula and fold it over in half. Continue to cook for an additional minute to ensure the omelette is cooked through.
Step 10
Carefully slide the omelette onto a serving plate. Cut into portions and serve hot.
Nutrition Facts
| Serving size | (578.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 300.7 |
| Total Fat 12.0g | 0% |
| Saturated Fat 3.3g | 0% |
| Polyunsaturated Fat 0.3g | |
| Cholesterol 372mg | 0% |
| Sodium 785.3mg | 0% |
| Total Carbohydrate 19.8g | 0% |
| Dietary Fiber 6.8g | 0% |
| Total Sugars 8.0g | |
| Protein 30.7g | 0% |
| Vitamin D 80IU | 0% |
| Calcium 230.3mg | 0% |
| Iron 5.2mg | 0% |
| Potassium 1730.6mg | 0% |
Source of Calories