Spinach and Italian Cheese Omelet

Spinach and Italian Cheese Omelet

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From: Diabetic Living Magazine

Spinach, tomatoes, and cheese complete this Italian omelet.

Ingredients 1 serving

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Original recipe yields 1 servings
Nutrition per serving may change if servings are adjusted.
  • 1 egg
  • 1 egg white
  • ¼ teaspoon dried Italian seasoning, crushed
  • 1 dash salt
  • 1 dash cayenne pepper
  • Nonstick cooking spray
  • ½ cup lightly packed fresh baby spinach leaves, coarsely chopped
  • 4 cherry tomatoes, halved
  • 3 tablespoons reduced-fat shredded Italian cheese blend, such as Sargento brand


  • Prep

  • Ready In

  1. In a small bowl combine egg, egg white, Italian seasoning, salt and cayenne. Using a fork, beat until combined but not frothy.
  2. Lightly coat an unheated 8-inch nonstick skillet with cooking spray. Preheat the skillet over medium-high heat. Add egg mixture to skillet. Reduce heat to medium. As egg starts to set, use a spatula to gently lift edges of set egg white, tilting pan to allow liquid egg white to run under set egg. Continue until egg is set but still shiny.
  3. Arrange spinach, tomatoes and 2 tablespoons of the cheese over half of the egg in the skillet. Fold the unfilled half of the egg over the filling. Gently slide the omelet out of the skillet onto a serving plate. Sprinkle with the remaining 1 tablespoon cheese.

Nutrition information

  • Serving size: 1 omelet
  • Per serving: 175 calories; 9 g fat(4 g sat); 2 g fiber; 5 g carbohydrates; 17 g protein; 35 mcg folate; 197 mg cholesterol; 2 g sugars; 2,390 IU vitamin A; 17 mg vitamin C; 214 mg calcium; 2 mg iron; 509 mg sodium; 287 mg potassium
  • Nutrition Bonus: Vitamin A (48% daily value), Vitamin C (28% dv), Calcium (21% dv)
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetable, 2½ lean protein, 1 fat

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