Heart-Healthy Three Egg Omelette

Start your day on a heart-healthy note with this vibrant Three Egg Omelette, packed with nutrient-rich ingredients and bursting with flavor. Featuring a blend of whole eggs and an extra egg white for a lighter twist, this recipe combines sautéed spinach, juicy tomatoes, and sweet red onions for a veggie-packed boost. Seasoned with garlic powder and black pepper, and cooked in a splash of heart-friendly olive oil, this dish offers a perfect balance of flavor and nutrition. Garnished with creamy avocado slices for a dose of healthy fats, this quick and easy omelette is ready in just 15 minutes, making it the ultimate choice for a wholesome breakfast or brunch. Low in sodium yet high in protein and fiber, this recipe is perfect for anyone seeking a nourishing, delicious meal to support a heart-healthy lifestyle.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 1

Ingredients

• 3 large Eggs
• 1 large Egg whites
• 1 cup Spinach
• 0.5 cup (diced) Tomatoes
• 0.25 cup (finely chopped) Red onion
• 0.25 whole Avocado
• 1 teaspoon Olive oil
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Garlic powder
• 0.125 teaspoon Salt (optional, low-sodium)

Directions

Step 1

In a medium mixing bowl, crack three large eggs and add one egg white. Whisk together until well combined.

Step 2

Add black pepper, garlic powder, and optional low-sodium salt to the eggs. Mix well and set aside.

Step 3

Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil. Swirl to coat the pan evenly.

Step 4

Add the red onion to the skillet and sauté for 1-2 minutes until slightly softened.

Step 5

Add the spinach and diced tomatoes to the skillet. Cook for 1-2 minutes, stirring occasionally, until the spinach is wilted and the tomatoes are tender.

Step 6

Pour the whisked eggs evenly over the vegetables in the skillet. Let the mixture sit undisturbed for about a minute to set.

Step 7

Using a spatula, carefully lift the edges of the omelette to allow any uncooked egg to flow to the bottom of the skillet. Cook for an additional 1-2 minutes until the omelette is almost fully set.

Step 8

Gently fold the omelette in half and cook for another 30 seconds to ensure it is cooked through.

Step 9

Slide the omelette onto a plate and top with sliced avocado for added healthy fats.

Step 10

Serve immediately and enjoy your heart-healthy meal!

Nutrition Facts

Serving size	391.6 grams (391.6g)

Amount per serving	% Daily Value*
Calories	464

Total Fat 34.30g	44%
Saturated Fat 7.70g	39%
Polyunsaturated Fat 2.10g
Cholesterol 558mg	186%
Sodium 447mg	19%
Total Carbohydrate 14.00g	5%
Dietary Fiber 4.90g	18%
Total Sugars 5.20g
Protein 25.20g	50%

Vitamin D 123IU	615%
Calcium 130mg	10%
Iron 4mg	21%
Potassium 864mg	18%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.3%

Protein: 21.7%

Carbs: 12.0%