Low Sodium Three Egg Omelette

Start your day on a flavorful yet heart-healthy note with this Low Sodium Three Egg Omelette! Perfect for those mindful of their sodium intake, this recipe combines the fluffiness of whisked eggs with the vibrant freshness of sautéed spinach, juicy cherry tomatoes, and aromatic green onion. A touch of milk ensures a light, creamy texture, while fresh parsley adds an herby finishing touch. With just a pinch of optional black pepper for seasoning, this omelette is a low-sodium powerhouse that doesn’t compromise on taste. Ready in under 15 minutes, it’s the ideal nutrient-packed breakfast or brunch option that’s both simple and satisfying. Serve it alongside your favorite whole-grain toast or fruit for a balanced, wholesome meal.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 1

Ingredients

• 3 pieces Large eggs
• 1 teaspoon Unsalted butter
• 1 tablespoon Milk (low-fat or plant-based, unsweetened)
• 1 cup Fresh spinach
• 4 pieces Cherry tomatoes
• 1 stalk Green onion
• 1 tablespoon Fresh parsley
• 1 pinch Black pepper (optional, for seasoning)

Directions

Step 1

Crack the eggs into a medium-sized bowl. Add the milk and whisk well until the mixture is fully combined and slightly frothy.

Step 2

Chop the cherry tomatoes into quarters, finely slice the green onion, and roughly chop the fresh parsley. Set aside.

Step 3

Heat a non-stick skillet over medium heat, then add the teaspoon of unsalted butter and let it melt, swirling it around the pan to coat evenly.

Step 4

Add the fresh spinach to the pan and sauté for 1-2 minutes until it begins to wilt. Remove the spinach from the skillet and set aside.

Step 5

Reduce the heat to medium-low. Pour the whisked eggs into the skillet, tilting the pan to ensure the eggs spread evenly across the surface.

Step 6

Let the eggs cook undisturbed for about 1-2 minutes until the edges begin to set. Use a spatula to gently lift the edges and allow any uncooked egg mixture to flow underneath for even cooking.

Step 7

Once the eggs are mostly set but still slightly soft on top, add the wilted spinach, cherry tomatoes, green onion, and parsley onto one half of the omelette.

Step 8

Season with a pinch of black pepper if desired, then carefully fold the other half of the omelette over the filling using a spatula.

Step 9

Let the omelette cook for another 30 seconds to 1 minute to warm the filling through, then slide it onto a plate and serve immediately.

Nutrition Facts

Serving size	(288.8g)

Amount per serving	% Daily Value*
Calories	282.6

Total Fat 19.4g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat g
Cholesterol 569.0mg	0%
Sodium 249.9mg	0%
Total Carbohydrate 10.5g	0%
Dietary Fiber 2.8g	0%
Total Sugars 2.9g
Protein 20.5g	0%

Vitamin D 126.2IU	0%
Calcium 168.2mg	0%
Iron 4.9mg	0%
Potassium 500.1mg	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: 58.5%

Protein: 27.5%

Carbs: 14.1%