Loaded Mediterranean Omelet

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Loaded Mediterranean Omelet

Yield: 1

Author: Sarah Jordan MS, RD, LD

Prep time: 10 MinCook time: 10 MinTotal time: 20 Min

A perfect high protein breakfast to sneak a serving of veggies early in the day!

Ingredients

• 2 eggs
• 1/2 cup of egg whites
• 1 cup spinach, chopped
• 5 cherry tomatoes, sliced
• 1/4 cup of onion, chopped
• 1 clove of garlic, minced
• 1/4 cup of sharp cheddar cheese (optional)
• pinch of sea salt
• 1/4 tsp black pepper
• 1/4 tsp of dried basil
• 1/4 tsp of dried parsley
• 2 TBLS of cool water
• olive oil spray

Instructions

1. Spray olive oil in skillet over medium heat. Add onion and garlic.
2. Cook over medium heat for 4-5 minutes or until vegetables start browning.
3. Add tomatoes and spinach and cook for another 1-2 minutes.
4. Remove from heat, cover and keep warm.
5. Whisk eggs, egg whites and water,
6. Heat a non-stick skillet over medium low heat. Add egg mixture to pan.
7. Cover the pan and cook until the eggs set approximately 2-3 minutes.
8. Add 1/4 cup cheese, turn off the burner and allow the cheese to melt.
9. Add the veggies and fold the omelet closed bringing one side over the other.

Notes

My suggestion is to pair this omelet with fruit to make a more balanced meal, up the fiber, and give your body and brain the carbohydrates it needs to thrive throughout the day.

Nutrition Facts

Calories

364

Fat

19 g

Sat. Fat

9 g

Carbs

14 g

Fiber

2 g

Net carbs

12 g

Sugar

7 g

Protein

34 g

Sodium

593 mg

Cholesterol

357 mg

Notes

• Add more parmesan if you want a thicker sauce.
• Top with more grated parmesan and red pepper flakes for presentation and flavor.
• Add cooked broccoli or spinach for more color and fiber!

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gluten-free, high protein

Breakfast

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