Low Sodium Taco Omelet

Satisfy your craving for bold Tex-Mex flavors while keeping your sodium intake in check with this Low Sodium Taco Omelet. Packed with wholesome ingredients like fluffy eggs, seasoned ground turkey, fresh bell peppers, and a sprinkle of shredded low-sodium cheese, this recipe transforms a classic omelet into a hearty and flavorful meal. A dash of low-sodium taco seasoning and a spoonful of no-salt-added salsa bring just the right amount of spice and zest without overloading on salt. Quick and easy to make in just 20 minutes, this one-pan dish is perfect for a protein-packed breakfast, lunch, or dinner. Serve it fresh and warm with a touch of cilantro or an extra dollop of salsa for a satisfying, low-sodium twist on taco night.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 3 pieces Large eggs
• 2 tablespoons Unsalted milk (or plant-based milk, if preferred)
• 0.25 cup Cooked ground turkey (preferably unseasoned or low-sodium)
• 2 tablespoons No-salt-added tomato sauce or salsa
• 1 teaspoon Low-sodium taco seasoning
• 0.25 cup Shredded low-sodium cheese blend (e.g., mozzarella or cheddar)
• 2 tablespoons Diced green bell pepper
• 2 tablespoons Diced red onion
• 1 tablespoon Chopped fresh cilantro (optional)
• 1 teaspoon Cooking oil (e.g., olive oil or avocado oil)

Directions

Step 1

In a small bowl, whisk the eggs and milk together until fully combined and slightly frothy.

Step 2

Preheat a medium non-stick skillet over medium heat and add the cooking oil.

Step 3

Add the ground turkey to the skillet and sprinkle with the low-sodium taco seasoning. Stir and cook for 2-3 minutes, or until warmed through. Remove the turkey mixture from the skillet and set aside.

Step 4

In the same skillet, pour in the whisked eggs, tilting the pan slightly to ensure an even layer. Cook over medium-low heat for about 2-3 minutes, or until the edges begin to set but the top is still slightly soft.

Step 5

Sprinkle the cheese evenly over one half of the omelet, followed by the cooked ground turkey, bell pepper, red onion, tomato sauce or salsa, and optional cilantro.

Step 6

Using a spatula, gently fold the other half of the omelet over the filling. Cook for an additional 1-2 minutes to melt the cheese and heat the veggies slightly.

Step 7

Carefully slide the omelet onto a plate and serve immediately. Optionally, garnish with a sprinkle of fresh cilantro or additional salsa on top.

Nutrition Facts

Serving size	(343.2g)

Amount per serving	% Daily Value*
Calories	455.4

Total Fat 30.6g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat g
Cholesterol 634.9mg	0%
Sodium 322.4mg	0%
Total Carbohydrate 10.9g	0%
Dietary Fiber 1.5g	0%
Total Sugars 4.0g
Protein 38.7g	0%

Vitamin D 141.5IU	0%
Calcium 343.4mg	0%
Iron 4.2mg	0%
Potassium 559.7mg	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: 58.1%

Protein: 32.7%

Carbs: 9.2%