Broccoli & Cheese Omelet


This bright-green omelet is a perfect way to get kids to eat their veggies. Finely chopping the broccoli and spinach not only helps them cook faster, but also makes them easier--and safer--for toddlers to eat. Have all your ingredients ready next to the stove because this omelet cooks up fast. Read more about the story behind this omelet: Cooking with Juliet.

Broccoli & Cheese Omelet
Photo: Jennifer Causey
Prep Time:
10 mins
Total Time:
10 mins
1 omelet


  • 2 teaspoons extra-virgin olive oil

  • ¼ cup finely chopped broccoli

  • ¼ cup finely chopped spinach

  • 1 large egg

  • 1 tablespoon reduced-fat milk

  • 2 tablespoons shredded Monterey Jack cheese

  • teaspoon salt

  • 1 tablespoon reduced-fat sour cream

  • 1 tablespoon finely chopped chives


  1. Heat oil in a small nonstick skillet over medium heat. Add broccoli and spinach and cook, stirring occasionally, until bright green and tender, 2 to 4 minutes.

  2. Meanwhile, whisk egg and milk in a small bowl. Add the mixture to the pan and stir briefly to combine with the vegetables. Cook, tilting the pan and letting egg run under the edges, until the egg forms a thin, even layer. Continue to cook, reducing the heat if starting to brown, until just slightly wet, 1 to 2 minutes. Sprinkle with cheese and salt. Use a spatula to roll into an omelet. Serve topped with sour cream and chives.

Nutrition Facts (per serving)

244 Calories
21g Fat
3g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 omelet
Calories 244
% Daily Value *
Total Carbohydrate 3g 1%
Dietary Fiber 1g 2%
Total Sugars 1g
Protein 12g 23%
Total Fat 21g 26%
Saturated Fat 7g 35%
Cholesterol 206mg 69%
Vitamin A 1830IU 37%
Vitamin C 21mg 23%
Folate 59mcg 15%
Sodium 478mg 21%
Calcium 186mg 14%
Iron 1mg 8%
Magnesium 25mg 6%
Potassium 230mg 5%

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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