Low Sodium Vegetable Omelette

Start your day with a burst of vibrant flavors and wholesome ingredients with this Low Sodium Vegetable Omelette. Packed with nutrient-rich vegetables like red and green bell peppers, zucchini, baby spinach, and red onion, this recipe is a heart-healthy option for breakfast or brunch. Seasoned with antioxidant-rich turmeric and freshly ground black pepper, it delivers a subtle depth of flavor without relying on added salt. Lightly cooked in olive oil with an optional touch of unsalted butter, this omelette is perfectly tender and folded around a rainbow of sautéed veggies. Ready in just 20 minutes, it’s a quick, nutritious meal that’s low in sodium but big on taste. Garnished with fresh parsley, it’s both beautiful and satisfying—ideal for anyone seeking a healthy, low-sodium lifestyle.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 2 large Eggs
• 0.25 cup (chopped) Red bell pepper
• 0.25 cup (chopped) Green bell pepper
• 0.25 cup (diced) Zucchini
• 0.5 cup (loosely packed) Baby spinach
• 2 tablespoons (finely chopped) Red onion
• 1 clove (minced) Garlic (optional)
• 1 tablespoon (chopped) Fresh parsley
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Turmeric
• 1 teaspoon Olive oil
• 1 teaspoon Unsalted butter (optional)

Directions

Step 1

Crack the eggs into a small mixing bowl and whisk until fully combined and frothy. Add the turmeric and black pepper to the eggs, and whisk again to incorporate the spices.

Step 2

Prepare all the vegetables by chopping the bell peppers, zucchini, red onion, spinach, and parsley. Mince the garlic if you are using it.

Step 3

Heat a non-stick skillet over medium heat. Add the olive oil and optional unsalted butter, allowing it to melt and coat the pan evenly.

Step 4

Add the red onion and garlic to the pan. Sauté for 1 to 2 minutes, stirring frequently, until fragrant and slightly softened.

Step 5

Add the bell peppers and zucchini to the skillet. Cook for 3 to 4 minutes or until the vegetables are tender but still crisp.

Step 6

Toss in the baby spinach and cook for an additional 30 seconds to 1 minute, just until wilted. Spread the vegetable mixture evenly across the skillet.

Step 7

Lower the heat slightly and pour the whisked eggs over the vegetables, tilting the pan to ensure the egg mixture spreads evenly.

Step 8

Cook the omelette undisturbed for 2 to 3 minutes, or until the edges are set and the center is mostly cooked through.

Step 9

Sprinkle fresh parsley over the top, then fold the omelette gently in half using a spatula. Allow it to cook for an additional 1 minute to seal the fold and finish cooking.

Step 10

Slide the omelette onto a plate and serve immediately. Enjoy your flavorful low-sodium meal!

Nutrition Facts

Serving size	(276.7g)

Amount per serving	% Daily Value*
Calories	359.2

Total Fat 27.7g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 382.3mg	0%
Sodium 565.4mg	0%
Total Carbohydrate 12.3g	0%
Dietary Fiber 3.0g	0%
Total Sugars 6.4g
Protein 14.7g	0%

Vitamin D 84.3IU	0%
Calcium 103.1mg	0%
Iron 3.5mg	0%
Potassium 472.5mg	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: 69.8%

Protein: 16.5%

Carbs: 13.8%