Name: Vegetable Omelets
Total time: 30 min
Ingredients: 0.5 cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained; 0.5 cup cucumber, chopped and seeded; 0.5 cup chopped yellow summer squash; 0.5 ripe avocado, pitted, peeled, and chopped; 2 eggs; 1 cup refrigerated or frozen egg product, thawed; 2 tablespoons water; 1 teaspoon dried basil, crushed; 0.25 teaspoon salt; 0.25 teaspoon ground black pepper; Nonstick cooking spray; 0.25 cup shredded reduced-fat Monterey Jack cheese with jalapeño chile peppers; 1 Snipped fresh chives

Vegetable Omelets

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Enjoy this veggie omelet for breakfast or dinner. Pair it with potatoes or slice of toast for a complete meal.

EatingWell Test Kitchen

Updated on September 2, 2021

Active Time:

30 mins

Total Time:

30 mins

Servings:

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.

Nutrition Facts (per serving)

128	Calories
6g	Fat
7g	Carbs
12g	Protein

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.