Cheese and Tomato Omelet

Vegetarian
Gluten Free
Health score
3%
Cheese and Tomato Omelet
12 min.
2
120kcal

Suggestions


Start your day on a vibrant note with our delightful Cheese and Tomato Omelet, a dish that perfectly balances flavor and nutrition. This vegetarian and gluten-free recipe is not only quick to prepare, taking just 12 minutes, but it also serves as a wholesome option for breakfast, brunch, or even a light lunch. With only 120 calories per serving, it’s an indulgent yet healthy choice that caters to your dietary preferences.

Imagine fluffy egg whites combined with rich whole eggs, infused with the fresh brightness of cilantro and the comforting melt of reduced-fat cheddar cheese. Topped with juicy, diced tomatoes, this omelet is a celebration of fresh ingredients. The result is a deliciously satisfying meal that provides a healthy dose of protein, making it perfect for energizing your mornings.

The best part? Not only is this recipe simple, but it also invites creativity. You can customize your omelet with your favorite vegetables or herbs, making it your own unique masterpiece. Whether enjoyed alone or paired with refreshing sides like mandarin oranges, kiwifruit, and grapes, this Cheese and Tomato Omelet is sure to become a staple in your kitchen. So grab your whisk and frying pan, and let's get cooking!

Ingredients

  • large egg whites 
  • large eggs 
  • tablespoon cilantro leaves fresh finely chopped
  • servings cilantro leaves fresh chopped
  • 0.1 teaspoon pepper black
  • ounce cheddar cheese shredded reduced-fat
  • 0.3 teaspoon salt 
  • 0.5 cup tomatoes diced seeded (1 small)
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • whisk
  • spatula

Directions

  1. Combine first 6 ingredients in a medium bowl, stirring with a whisk.
  2. Heat an 8-inch nonstick skillet over medium-high heat; coat pan with cooking spray.
  3. Add egg mixture, and cook until edges begin to set. Gently lift edges of egg mixture with a wide spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Cook 2 minutes or until egg mixture is almost set; sprinkle with cheese. Spoon tomato over half of omelet; fold in half.
  4. Cut omelet in half crosswise, and slide one half onto each of 2 plates.
  5. Garnish with cilantro, if desired, and serve immediately.
  6. Serve with: Mandarin Oranges with Kiwifruit and Grapes

Nutrition Facts

Calories120kcal
Protein46.67%
Fat45.11%
Carbs8.22%

Properties

Glycemic Index
67
Glycemic Load
0.4
Inflammation Score
-4
Nutrition Score
8.2495653111002%

Flavonoids

Naringenin
0.25mg
Kaempferol
0.03mg
Myricetin
0.05mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:120.27kcal
6.01%
Fat:5.88g
9.05%
Saturated Fat:2.19g
13.7%
Carbohydrates:2.41g
0.8%
Net Carbohydrates:1.92g
0.7%
Sugar:1.48g
1.64%
Cholesterol:188.98mg
62.99%
Sodium:505.99mg
22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.7g
27.39%
Selenium:24.01µg
34.31%
Vitamin B2:0.41mg
24.26%
Phosphorus:181.84mg
18.18%
Vitamin A:630.56IU
12.61%
Calcium:94.25mg
9.42%
Vitamin B12:0.54µg
9.07%
Vitamin B5:0.89mg
8.92%
Folate:32.17µg
8.04%
Vitamin D:1.01µg
6.76%
Zinc:0.98mg
6.54%
Potassium:223.71mg
6.39%
Vitamin C:5.18mg
6.28%
Vitamin B6:0.12mg
6.18%
Iron:1.08mg
6.01%
Vitamin E:0.74mg
4.96%
Magnesium:16.44mg
4.11%
Vitamin K:4.31µg
4.11%
Manganese:0.08mg
3.95%
Copper:0.07mg
3.68%
Vitamin B1:0.04mg
2.48%
Fiber:0.49g
1.95%
Vitamin B3:0.31mg
1.53%
Source:My Recipes