Low Sodium Veggie Omelet

Start your day with a burst of flavor and nutrition with this Low Sodium Veggie Omelet, a heart-healthy breakfast option that's anything but bland. Packed with vibrant diced bell peppers, zucchini, earthy mushrooms, and fresh spinach, this omelet delivers a wholesome dose of veggies in every bite. Fluffy eggs whisked with a splash of low-fat milk create the perfect canvas for this savory medley, while a hint of optional black pepper adds a delicate touch of seasoning. This recipe eliminates excess sodium without sacrificing taste, making it ideal for those seeking a lighter, healthier breakfast. Ready in just 20 minutes from prep to plate, this quick and easy omelet is perfect for busy mornings or a satisfying solo brunch. Enjoy it as is or pair it with whole grain toast or fresh fruit for a complete, nourishing meal!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 3 large Eggs
• 2 tablespoons Milk (unsalted, low-fat or dairy-free alternative)
• 0.5 cup Bell pepper (any color), diced
• 0.25 cup Zucchini, diced
• 0.25 cup Mushrooms, thinly sliced
• 1 cup Fresh spinach, chopped
• 1 stalk Green onion, thinly sliced
• 0.25 teaspoon Black pepper (optional, for seasoning)
• 1 teaspoon Olive oil or cooking spray

Directions

Step 1

Crack the eggs into a medium bowl and add the milk. Whisk well until eggs and milk are fully combined.

Step 2

Prepare your vegetables by dicing the bell pepper and zucchini, slicing the mushrooms, and chopping the spinach and green onion.

Step 3

Heat a non-stick skillet over medium heat. Add the olive oil or use a light coating of cooking spray to prevent sticking.

Step 4

Once the skillet is hot, add the bell pepper, zucchini, and mushrooms. Sauté for 3-4 minutes until the vegetables are softened.

Step 5

Add the spinach and green onion to the skillet. Cook for an additional 1-2 minutes, stirring occasionally, until the spinach is wilted. Remove the vegetables from the skillet and set aside.

Step 6

Lower the heat slightly and pour the whisked eggs into the skillet. Tilt the pan to spread the eggs evenly across the surface.

Step 7

Cook the eggs for 1-2 minutes until the edges begin to set. Use a spatula to gently lift the edges, allowing any uncooked egg to flow to the bottom of the skillet.

Step 8

Once the eggs are mostly set but still slightly moist on top, add the cooked vegetables to one half of the omelet. Sprinkle black pepper over the eggs for additional seasoning, if desired.

Step 9

Using the spatula, carefully fold the other half of the omelet over the vegetables. Press gently to seal.

Step 10

Cook for an additional 1-2 minutes until the omelet is fully set and heated through. Slide it onto a plate and serve immediately.

Nutrition Facts

Serving size	(437.1g)

Amount per serving	% Daily Value*
Calories	331.6

Total Fat 19.9g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat g
Cholesterol 559.2mg	0%
Sodium 286.1mg	0%
Total Carbohydrate 14.2g	0%
Dietary Fiber 4.8g	0%
Total Sugars 8.0g
Protein 24.7g	0%

Vitamin D 141.5IU	0%
Calcium 217.1mg	0%
Iron 5.2mg	0%
Potassium 1110.3mg	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: 53.5%

Protein: 29.5%

Carbs: 17.0%