Low Sodium Omelet with Onions and Mushrooms

Packed with flavor and nutrition, this Low Sodium Omelet with Onions and Mushrooms is a heart-healthy breakfast that doesn’t skimp on taste. Fluffy eggs form the base of this dish, enriched with the earthy umami of sautéed mushrooms, the natural sweetness of caramelized onions, and a hint of garlic. Fresh parsley adds a burst of color and herbaceous brightness, while a pinch of black pepper perfectly seasons the dish without relying on salt. Using unsalted butter and a touch of olive oil, this recipe keeps sodium levels in check while delivering a rich, satisfying bite. Perfectly portioned for two and ready in just 25 minutes, it’s an ideal quick breakfast or wholesome brunch option. Serve it with a side of fresh greens or whole-grain toast for a complete, nutritious meal.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 4 large eggs
• 1 tablespoon unsalted butter
• 1 onion, finely chopped
• 1 cup mushrooms, cleaned and sliced
• 2 tablespoons fresh parsley, chopped
• 1 pinch freshly ground black pepper
• 1 clove garlic, minced
• 2 tablespoons water
• 1 teaspoon olive oil

Directions

Step 1

Crack the eggs into a medium-sized bowl, add the water, and beat them together until the mixture becomes frothy. Set aside.

Step 2

Heat a non-stick skillet over medium heat and add the olive oil. Once the oil is hot, add the chopped onions and sauté for about 3 minutes or until they become translucent.

Step 3

Add the sliced mushrooms and minced garlic to the skillet and continue cooking for another 4-5 minutes, stirring occasionally, until the mushrooms are soft and have released their moisture. Once done, transfer the mixture to a separate plate and set aside.

Step 4

Wipe the skillet clean and return to medium heat. Add the unsalted butter to the skillet and allow it to melt, spreading it evenly across the bottom of the skillet.

Step 5

Pour the beaten eggs into the skillet. Allow the eggs to cook undisturbed for about 30 seconds. Gently stir the eggs with a spatula, pulling the cooked edges toward the center while tilting the skillet to let the uncooked eggs flow to the edges.

Step 6

When the eggs are mostly set but still slightly runny, evenly spread the sautéed onions and mushrooms over one half of the omelet.

Step 7

Sprinkle freshly ground black pepper and chopped parsley over the filling.

Step 8

Using a spatula, carefully fold the other half of the omelet over the filling. Gently press the edges to seal.

Step 9

Allow the omelet to cook for another 1-2 minutes or until fully set. Be careful not to overcook.

Step 10

Slide the omelet onto a serving plate, cut in half, and serve immediately. Enjoy your low sodium omelet garnished with additional parsley, if desired.

Nutrition Facts

Serving size	(435.2g)

Amount per serving	% Daily Value*
Calories	570.9

Total Fat 46.4g	0%
Saturated Fat 15.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 775mg	0%
Sodium 295.1mg	0%
Total Carbohydrate 17.3g	0%
Dietary Fiber 2.8g	0%
Total Sugars 5.7g
Protein 27.8g	0%

Vitamin D 164.7IU	0%
Calcium 166.6mg	0%
Iron 5.2mg	0%
Potassium 723.9mg	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: 69.8%

Protein: 18.6%

Carbs: 11.6%