Vegetable Omelets


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

Active Time:
30 mins
Total Time:
30 mins
4 servings


  • 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


  1. 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.

  2. 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.

  3. 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.

  4. 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.

Related Articles