Healthy Mealtime Recipes Healthy Breakfast & Brunch Recipes Breakfast Recipes with Eggs Healthy Omelet Recipes Vegetable Omelets 4.0 (1) 1 Review Enjoy this veggie omelet for breakfast or dinner. Pair it with potatoes or slice of toast for a complete meal. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 2, 2021 Print Rate It Share Share Tweet Pin Email Active Time: 30 mins Total Time: 30 mins Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes Appropriate Gluten-Free Heart Healthy Low Carbohydrate Low Sodium Low-Calorie Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Ingredients ½ cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained ½ cup cucumber, chopped and seeded ½ cup chopped yellow summer squash ½ ripe avocado, pitted, peeled, and chopped 2 eggs 1 cup refrigerated or frozen egg product, thawed 2 tablespoons water 1 teaspoon dried basil, crushed ¼ teaspoon salt ¼ teaspoon ground black pepper Nonstick cooking spray ¼ cup shredded reduced-fat Monterey Jack cheese with jalapeño chile peppers 1 Snipped fresh chives Directions For filling, in a medium bowl stir together tomatoes, cucumber, squash and avocado. Set aside. In a medium bowl whisk together eggs, egg product, water, basil, salt and pepper. For each omelet, coat an 8-inch nonstick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to hot skillet. Immediately begin stirring eggs gently but continuously with a wooden spatula until mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny. Spoon 1/2 cup of the filling over one side of omelet. Carefully fold omelet over the filling. Very carefully remove omelet from skillet. Repeat to make 4 omelets total, using paper towels to wipe skillet clean and spraying with cooking spray between omelets. Sprinkle 1 tablespoon of cheese over each omelet. If desired, garnish with chives. Rate it Print Nutrition Facts (per serving) 128 Calories 6g Fat 7g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 omelet Calories 128 % Daily Value * Total Carbohydrate 7g 2% Dietary Fiber 4g 13% Total Sugars 4g Protein 12g 25% Total Fat 6g 8% Saturated Fat 2g 10% Cholesterol 97mg 32% Vitamin A 425IU 8% Vitamin C 5mg 6% Folate 40mcg 10% Sodium 358mg 16% Calcium 120mg 9% Iron 2mg 11% Magnesium 23mg 5% Potassium 341mg 7% 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved