Name: Avocado & Kale Omelet
Prep time: 10 min
Total time: 10 min
Ingredients: 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; 0.25 avocado, sliced

Avocado & Kale Omelet

4.4

(7)

7 Reviews

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.

By Julia Clancy

Updated on September 3, 2021

Prep Time:

10 mins

Total Time:

10 mins

Servings:

Yield:

1 serving

Nutrition Profile:

Bone Health Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy High-Protein Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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.
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.