Broccoli Omelet With Tomato Salad

Gluten Free
Health score
27%
Broccoli Omelet With Tomato Salad
40 min.
4
513kcal

Suggestions

There is something genuinely satisfying about starting your morning with a dish that feels both comforting and sophisticated, and this Broccoli Omelet with Tomato Salad perfectly captures that balance. It transforms simple, everyday ingredients into a restaurant-quality brunch experience that is as visually stunning as it is delicious. The magic here lies in the texture contrast between the crispy, golden-brown hash browns forming a sturdy base and the fluffy, savory egg topping that has been infused with the earthy sweetness of microwaved broccoli. Unlike traditional omelets that might feel heavy or dry, this version utilizes a clever oven-baking method to ensure the eggs set just right without becoming rubbery, creating a dish that is light enough for breakfast yet substantial enough for a hearty lunch.

What truly elevates this recipe is the vibrant accompaniment: a fresh tomato salad dressed with a tangy blend of red wine vinegar, extra-virgin olive oil, and a hint of dijon mustard. The acidity of the dressing cuts through the richness of the cheese and eggs, while the crisp scallions and juicy tomato wedges add a necessary pop of freshness that cleanses the palate with every bite. It is a gluten-free masterpiece that proves healthy eating does not require sacrificing flavor or indulgence. Whether you are hosting a weekend brunch for friends or simply craving a nutritious power meal to kickstart your day, this recipe delivers on all fronts with its perfect 513 calories per serving, offering a delightful mix of protein, healthy fats, and complex carbohydrates.

Best of all, the preparation is remarkably straightforward, requiring just 40 minutes from start to finish. By utilizing common kitchen tools like a microwave for the broccoli and a standard oven for the baking, you can achieve a dish that feels elevated without the stress of complex techniques. The result is a warm, cheesy wedge of omelet served alongside a cool, crisp salad that feels like a culinary embrace. It is a recipe that celebrates the joy of cooking with fresh, whole ingredients, proving that a well-executed meal can turn an ordinary morning into a special occasion.

Ingredients

  • cups broccoli chopped ( 1 small head)
  • teaspoon dijon mustard 
  • large eggs 
  • ounces hash browns shredded frozen
  • servings kosher salt and pepper freshly ground
  • tablespoons milk 
  • tablespoons olive oil extra-virgin
  • tablespoon red wine vinegar 
  •  scallions chopped
  • ounces cheddar cheese shredded
  • small tomatoes cut into wedges
  • tablespoon butter unsalted

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • plastic wrap
  • microwave

Directions

  1. Preheat the oven to 375 degrees F.
  2. Put the broccoli in a microwave-safe bowl and sprinkle with 3 tablespoons water. Cover with plastic wrap and microwave until crisp-tender, about 4 minutes; drain. Meanwhile, heat the butter in a medium nonstick ovenproof skillet over medium heat.
  3. Add the hash browns and season lightly with salt and pepper. Cook, stirring occasionally, until golden brown, about 15 minutes.
  4. Whisk the eggs, milk, cheese, 1/2 teaspoon salt, and pepper to taste in a large bowl and stir in the broccoli. Pat the hash browns into an even layer, then pour the egg-broccoli mixture on top.
  5. Transfer the skillet to the oven and bake until the omelet is just set, 15 to 20 minutes.
  6. Whisk the olive oil, vinegar and mustard in a bowl.
  7. Add the tomatoes and scallions and toss. Season with salt and pepper. Invert the omelet onto a plate and cut into wedges.
  8. Serve with the tomato salad.
  9. Photograph by Christopher Testani

Nutrition Facts

Calories513kcal
Protein21.12%
Fat60.4%
Carbs18.48%

Properties

Glycemic Index
57.5
Glycemic Load
6.09
Inflammation Score
-9
Nutrition Score
34.168695574221%

Flavonoids

Naringenin
1.24mg
Apigenin
0.01mg
Luteolin
0.54mg
Kaempferol
5.42mg
Myricetin
0.28mg
Quercetin
3.85mg

Nutrients percent of daily need

Calories:513.06kcal
25.65%
Fat:35.06g
53.94%
Saturated Fat:14.42g
90.14%
Carbohydrates:24.14g
8.05%
Net Carbohydrates:19.23g
6.99%
Sugar:6.94g
7.71%
Cholesterol:422.95mg
140.98%
Sodium:675.64mg
29.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.58g
55.16%
Vitamin C:89.61mg
108.61%
Vitamin K:99.94µg
95.18%
Selenium:45.19µg
64.56%
Vitamin A:3053.66IU
61.07%
Phosphorus:518.93mg
51.89%
Vitamin B2:0.78mg
45.97%
Calcium:427.12mg
42.71%
Folate:131.11µg
32.78%
Potassium:1004.33mg
28.7%
Vitamin E:4mg
26.65%
Vitamin B6:0.52mg
25.95%
Vitamin B5:2.47mg
24.72%
Zinc:3.62mg
24.11%
Manganese:0.48mg
23.93%
Vitamin B12:1.39µg
23.12%
Fiber:4.9g
19.61%
Iron:3.51mg
19.52%
Magnesium:66.52mg
16.63%
Vitamin D:2.39µg
15.93%
Vitamin B1:0.23mg
15.44%
Copper:0.29mg
14.45%
Vitamin B3:2.59mg
12.96%