Omelet with spinach, onion, red pepper, mushrooms
Start your day with a nutritious veggie omelet packed with fresh spinach, crisp onion, vibrant red pepper, earthy mushrooms, and fluffy egg whites. Seasoned with a dash of salt and pepper and a touch of almond milk for a flavorful, protein-rich breakfast.
- 17 Aug 2024
- Cook time 5 min
- Prep time 2 min
- 1 Servings
- 8 Ingredients
Are you looking for a healthy, protein-packed breakfast option that doesn't compromise on flavor? This Veggie Omelet with spinach, onion, red pepper, mushrooms, and egg whites is an excellent choice. It's quick to make, nutrient-rich, and perfect for starting your day on a high note.
Ingredients:
Instructions:
- Finely chop the onion and red pepper.
- Slice the mushrooms.
- Rinse and roughly chop the spinach if not already prepped.
- In a small bowl, mix the egg whites and almond milk until well combined.
- Heat a non-stick skillet over medium heat.
- Add a light spray of cooking oil or a small amount of olive oil to the skillet.
- Once the skillet is hot, add the chopped onion, red pepper, and mushrooms.
- Sauté for about 3-4 minutes, or until the vegetables are tender and the mushrooms are golden brown.
- Add the spinach to the skillet and continue to cook for another 1-2 minutes, until the spinach is wilted.
- Season the sautéed vegetables with a dash of salt and black pepper. Stir well to combine.
- Push the veggies to one side of the skillet.
- Pour the egg whites mixture into the empty side of the skillet.
- Allow the egg whites to set slightly before gently stirring them, gradually incorporating the vegetables.
- As the egg whites begin to solidify but are still slightly runny, carefully fold the omelet in half.
- Continue to cook for another minute or until the egg whites are fully cooked through and no longer runny.
- Slide the omelet onto a plate.
- Enjoy your nutritious and delicious veggie omelet hot, perhaps with a side salad or whole grain toast.
Tips:
- Make sure to finely chop the vegetables to ensure they cook evenly and blend well with the egg whites.
- Pre-cook the vegetables in the pan slightly before adding the egg whites to release their flavors and reduce excess moisture.
- Use a non-stick pan to prevent the omelet from sticking and to use less oil.
- Cook on medium-low heat to prevent the omelet from burning and to ensure it cooks evenly throughout.
- Feel free to add other seasonings or herbs like garlic powder, paprika, or fresh basil for extra flavor.
- Serve with a side of whole-grain toast or avocado slices for a more filling meal.
There you have it, a delicious and nutritious Veggie Omelet that's perfect for breakfast or brunch. With simple ingredients and straightforward steps, you can enjoy a tasty meal that's both satisfying and healthy.
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 150kcal | 6% |
| Protein | |
| Protein 24g | 15% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 2.75g | 7% |
| Sugar 7g | 7% |
| Fat | |
| Fat 0.76g | 1% |
| Saturated 0.11g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 160ug | 17% |
| Choline 24mg | 5% |
| Vitamin B1 0.11mg | 10% |
| Vitamin B2 1.13mg | 87% |
| Vitamin B3 3.49mg | 22% |
| Vitamin B6 0.28mg | 17% |
| Vitamin B9 90ug | 23% |
| Vitamin B12 0.24ug | 10% |
| Vitamin C 60mg | 68% |
| Vitamin E 1.71mg | 11% |
| Vitamin K 150ug | 123% |
| Minerals | |
| Calcium, Ca 70mg | 6% |
| Copper, Cu 0.36mg | 0% |
| Iron, Fe 0.95mg | 9% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 130mg | 11% |
| Potassium, K 850mg | 25% |
| Selenium, Se 45ug | 85% |
| Sodium, Na 500mg | 34% |
| Zinc, Zn 0.74mg | 7% |
| Water | |
| Water 330g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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