Avocado & Kale Omelet


Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale will keep hunger at bay for longer in this healthy omelet recipe.

Prep Time:
10 mins
Total Time:
10 mins
1 serving


  • 2 large eggs

  • 1 teaspoon low-fat milk

  • Pinch of salt

  • 2 teaspoons extra-virgin olive oil, divided

  • 1 cup chopped kale

  • 1 tablespoon lime juice

  • 1 tablespoon chopped fresh cilantro

  • 1 teaspoon unsalted sunflower seeds

  • Pinch of crushed red pepper

  • Pinch of salt

  • ¼ avocado, sliced


  1. Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.

  2. Toss kale with the remaining 1 teaspoon oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a pinch of salt. Top the omelet with the kale salad and avocado.


Nutrition Facts (per serving)

339 Calories
28g Fat
9g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 omelet
Calories 339
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 4g 16%
Total Sugars 2g
Protein 15g 30%
Total Fat 28g 36%
Saturated Fat 6g 29%
Cholesterol 372mg 124%
Vitamin A 2343IU 47%
Vitamin C 29mg 32%
Folate 119mcg 30%
Sodium 446mg 19%
Calcium 97mg 7%
Iron 3mg 14%
Magnesium 40mg 10%
Potassium 506mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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