Loaded Veggie Omelet

8 15 229
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 1
Loaded Veggie Omelet
Health Rating
Simple veggie omelet perfect for anytime of the day!

Ingredients


1 tsp Extra virgin olive oil (or coconut oil, grass fed butter)
2 medium egg Egg (organic free-run)
2 tbsp Almond milk, unsweetened (or other dairy-free milk)
1 pinch Sea salt
1 dash Black pepper
1/2 medium pepper(s) Red bell pepper (diced)
1/2 medium pepper(s) Yellow bell pepper (diced)
2 stalk(s) Green onion, scallion, ramp (diced)

Instructions


1. Heat olive oil in a non-stick skillet over medium heat.

 

2. Meanwhile, crack eggs into a bowl and add almond milk, salt and pepper. Using a whisk or a hand mixer, beat as much air into the eggs as you can.

 

3. Pour eggs into skilled (do not stir) and cook until the underside is firm and the omelet slides around easily. Using a spatula, gently flip over.

 

4. Add fillings on top, red and yellow bell peppers and green onion (see notes). Continue to cook the omelet until there is no uncooked egg left. Fold in half and serve immediately.

Notes:

Quick Tips: 

You can use a variety of veggies including broccoli, cauliflower, zucchini, mushrooms etc.

Safety

Raw eggs may contain harmful bacteria. They should be cooked to an internal temperature of at least 74C or 165F degrees to ensure they are safe to eat.

Eggs anytime?

Eggs are only only great for breakfast, but can also be a quick lunch or dinner. Serve with a toast, avocado, or a salad for a filling lunch.


Nutritional Highlights:

Eggs

Eggs contain choline, an important B vitamin to help build the membranes of our cells and is essential for brain health. They are also high in bioavailable protein, other B vitamins, selenium, vitamin D, calcium and zinc.


Nutrition Facts

Per Portion

Calories 229
Calories from fat 132
Calories from saturated fat 32
Total Fat 14.7 g
Saturated Fat 3.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.4 g
Cholesterol 339 mg
Sodium 303 mg
Potassium 476 mg
Total Carbohydrate 11.2 g
Dietary Fiber 2.4 g
Sugars 3.9 g
Protein 12.9 g

Dietary servings

Per Portion


Meat Alternative 1
Milk Alternative 0.1
Vegetables 2.1

Energy sources


Pygal20%430.6426357488384123.3383928144890458%388.1341584449561282.372180735016323%322.9325995349031128.3413598686842620%58%23%CarbohydratesFatProtein
Recipe from:
Breakfast
Lunch