Breakfast Recipe Ideas

Delicious Omelets with Vegetables Recipe: Healthy, Easy

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Omelets with vegetables are a perfect dish for any time of day. Whether it’s breakfast, lunch, or dinner, this recipe offers a delicious, healthy, and customizable meal option. Packed with protein from eggs and vitamins from fresh vegetables, omelets are not only quick and easy to make but also offer a well-rounded, nutritious meal. The beauty of this dish lies in its versatility; you can include any vegetables you love or have on hand, making it a great way to use up leftover produce. This dish is ideal for people seeking a healthy, satisfying meal without the need for complex ingredients or hours of preparation.

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Nutrition:

Omelets with vegetables are a rich source of essential nutrients, including protein, vitamins, and minerals. Eggs provide high-quality protein, helping to build and repair tissues, while vegetables offer fiber, antioxidants, and various vitamins like Vitamin A, C, and K. Here’s a general breakdown of the nutritional content per serving of a vegetable omelet:

  • Calories: 250-300 kcal (depending on the ingredients used)
  • Protein: 18-20 grams
  • Fat: 15-18 grams (healthy fats from olive oil or butter)
  • Carbohydrates: 10-15 grams
  • Fiber: 2-4 grams
  • Vitamin A: 15-20% of daily value
  • Vitamin C: 15-30% of daily value
  • Iron: 6-8% of daily value
  • Calcium: 6-8% of daily value

Ingredients:

To make a delicious and nutritious omelet with vegetables, you’ll need the following ingredients:

  • 3 large eggs (or egg whites for a lower calorie option)
  • 1 tablespoon olive oil or butter
  • ½ cup chopped onions
  • ½ cup diced bell peppers (choose your favorite color)
  • ½ cup diced tomatoes
  • ¼ cup spinach or kale (optional but adds great nutrition)
  • 2 tablespoons shredded cheese (optional)
  • Salt and pepper to taste
  • Fresh herbs such as parsley or chives for garnish (optional)
  • Additional vegetables like mushrooms, zucchini, or broccoli (optional)

Equipment:

You will need the following basic kitchen equipment to prepare the omelet:

  • A non-stick frying pan or skillet (preferably 10-12 inches in diameter)
  • A spatula
  • A whisk or fork for beating eggs
  • A cutting board
  • A knife for chopping vegetables
  • A small bowl for whisking eggs

Instructions:

  1. Prepare the Vegetables:
    • Begin by washing and chopping your vegetables into bite-sized pieces. You can use a variety of vegetables, but for this recipe, we recommend onions, bell peppers, tomatoes, and spinach. If you’re adding mushrooms, zucchini, or other vegetables, chop them into similar-sized pieces.
  2. Cook the Vegetables:
    • Heat a tablespoon of olive oil or butter in your frying pan over medium heat. Once the oil is hot, add the chopped vegetables (onions, bell peppers, tomatoes, and spinach) to the pan. Sauté the vegetables for about 3-5 minutes or until they are softened and lightly browned. Season with salt and pepper to taste. Remove the vegetables from the pan and set them aside.
  3. Prepare the Eggs:
    • In a bowl, crack the eggs and whisk them together until the yolks and whites are fully blended. You can add a pinch of salt and pepper at this point if desired.
  4. Cook the Omelet:
    • Heat your frying pan again on medium heat. Add a little more oil or butter if needed. Pour the beaten eggs into the pan, swirling the pan gently to ensure the eggs cover the entire bottom. Allow the eggs to cook undisturbed for about 1-2 minutes, or until the edges begin to set.
  5. Add the Vegetables:
    • Once the eggs have mostly set, add the sautéed vegetables back into the pan, distributing them evenly over one half of the omelet. If you like, sprinkle some shredded cheese on top of the vegetables for extra flavor.
  6. Fold the Omelet:
    • Gently fold the omelet in half using a spatula, covering the vegetables with the other half of the eggs. Allow the omelet to cook for another minute or two until the eggs are fully cooked and the cheese (if used) has melted. The omelet should be golden brown on the outside, and the inside should be soft but fully set.
  7. Serve:
    • Carefully slide the omelet onto a plate and garnish with fresh herbs like parsley or chives for added flavor and color. Serve immediately and enjoy your wholesome, nutritious omelet with vegetables.

Prep Time:

  • Prep Time: 5-10 minutes

Active Time:

  • Active Time: 10-15 minutes

Resting Time:

  • Resting Time: 0 minutes (this recipe is served immediately)

Total Time:

  • Total Time: 15-20 minutes

Cuisines:

This omelet with vegetables recipe is versatile and can be inspired by various cuisines, but it is most commonly considered part of Western or Mediterranean cuisine. The inclusion of fresh vegetables and eggs makes it an internationally loved dish.

Course:

This recipe can be enjoyed as a main course or a side dish. It works wonderfully for breakfast, brunch, or a light dinner.

Servings:

  • Servings: 1 serving (but can easily be doubled or tripled for more people)

Calories:

  • Calories per serving: 250-300 kcal, depending on ingredient choices.

Tips for Customizing Your Omelet:

  • Vegetables: You can add any vegetables you like, such as mushrooms, zucchini, broccoli, or even roasted sweet potatoes. Just ensure that your vegetables are pre-cooked or sautéed to soften them before adding them to the eggs.
  • Cheese: For extra flavor, add a sprinkle of shredded cheese such as cheddar, feta, or mozzarella. You can also opt for low-fat cheese for a lighter version.
  • Herbs and Spices: Enhance the flavor by adding fresh herbs like basil, cilantro, or thyme, or sprinkle in some dried spices like paprika, cumin, or oregano.
  • Egg Whites: If you’re watching your calorie or fat intake, you can make this omelet with egg whites instead of whole eggs. You can also add one or two whole eggs with a couple of egg whites for a good balance.

Conclusion:

Omelets with vegetables are a fantastic, quick, and nutritious meal that can be customized to suit any taste. Whether you’re looking for a hearty breakfast to start your day or a light dinner, this versatile recipe has you covered. The combination of eggs and fresh vegetables offers a satisfying and healthful meal that is full of flavor and rich in nutrients. With just a few simple ingredients and basic cooking techniques, you can create a delicious omelet that is both filling and nourishing. Give this recipe a try and enjoy a wholesome, flavorful dish that’s sure to become a staple in your meal rotation.

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