Low Sodium Three-Egg Omelet

Start your morning on a flavorful yet heart-healthy note with this Low Sodium Three-Egg Omelet! Designed for those mindful of their sodium intake, this recipe combines fluffy whisked eggs with a hint of garlic powder and black pepper to create a deliciously seasoned base without the need for added salt. Optional add-ins like low-sodium shredded cheese, fresh baby spinach, and diced bell peppers bring vibrant color, texture, and nutrients to this versatile dish. Ready in just 10 minutes, this easy omelet is perfect for a quick breakfast or brunch. Whether you keep it simple or pack it with your favorite low-sodium ingredients, this omelet is sure to become a wholesome staple in your kitchen.

Nutriscore Rating: 72/100

Prep Time:5 mins

Cook Time:5 mins

Total Time:10 mins

Servings: 1

Ingredients

• 3 pieces large eggs
• 1 teaspoon unsalted butter
• 2 tablespoons low-sodium shredded cheese (optional)
• 0.5 cup fresh baby spinach (optional)
• 0.25 cup bell pepper, diced (optional)
• 0.25 teaspoon ground black pepper
• 0.125 teaspoon garlic powder

Directions

Step 1

Crack the eggs into a medium-sized mixing bowl and whisk until the yolks and whites are fully combined and slightly frothy.

Step 2

Add the ground black pepper and garlic powder to the eggs. Mix well to ensure the seasonings are evenly distributed.

Step 3

If using optional vegetables like spinach or bell pepper, prepare them by washing and chopping if needed.

Step 4

Heat a non-stick skillet over medium heat. Add the unsalted butter and let it melt, swirling the pan to coat the bottom evenly.

Step 5

Pour the whisked eggs into the skillet. Let the mixture cook for 1-2 minutes undisturbed, or until the edges start to set.

Step 6

Using a spatula, gently lift the edges of the omelet, allowing the uncooked eggs to flow to the edges of the pan. Repeat this process until the omelet is mostly set but still slightly wet on top.

Step 7

Sprinkle the optional shredded cheese, spinach, or bell peppers evenly over one half of the omelet, if desired.

Step 8

Using the spatula, carefully fold the empty half of the omelet over the filled half. Press gently to seal.

Step 9

Cook for an additional 1-2 minutes, or until the cheese (if used) is melted and the omelet is fully set.

Step 10

Slide the omelet onto a plate and serve immediately. Enjoy your low-sodium three-egg omelet!

Nutrition Facts

Serving size	(254.8g)

Amount per serving	% Daily Value*
Calories	310.2

Total Fat 22.3g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat g
Cholesterol 578.5mg	0%
Sodium 274.1mg	0%
Total Carbohydrate 8.2g	0%
Dietary Fiber 2.1g	0%
Total Sugars 1.8g
Protein 23.5g	0%

Vitamin D 123.0IU	0%
Calcium 237.4mg	0%
Iron 4.6mg	0%
Potassium 563.5mg	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: 61.3%

Protein: 28.7%

Carbs: 10.0%