Garden Omelet

Gluten Free
Health score
54%
Garden Omelet
24 min.
2
216kcal

Suggestions


If you're looking for a healthy, delicious, and quick breakfast option, the Garden Omelet is the perfect choice! Packed with fresh vegetables and made with a lighter egg substitute, this dish offers a nutritious start to your day without compromising on flavor. The combination of mushrooms, green bell pepper, onion, tomato, yellow squash, and zucchini makes it a colorful and vibrant meal that will brighten up any morning. Plus, the reduced-fat sharp Cheddar cheese adds just the right amount of richness to bring everything together.

This omelet is not only a great way to boost your vegetable intake but also offers a satisfying balance of protein, fat, and carbs. With just 216 calories per serving, it’s an ideal choice for anyone looking to maintain a healthy lifestyle or manage their calorie intake. Whether you're preparing it for a leisurely brunch or a quick breakfast, this Garden Omelet will leave you feeling energized and ready to take on the day.

What’s more, this recipe is completely gluten-free, making it suitable for those with dietary restrictions or sensitivities. With its simple preparation and delicious flavor, it’s sure to become a go-to dish in your morning routine. Whisk up some egg substitute, sauté your veggies, and in less than 25 minutes, you’ll have a wholesome and tasty meal to enjoy!

Ingredients

  • cup egg substitute 
  • 0.3 cup mushrooms fresh sliced
  • tablespoon parsley fresh chopped
  • 0.3 cup bell pepper green chopped
  • teaspoons hot sauce 
  • 0.3 cup onion chopped
  • 0.3 teaspoon salt 
  • ounces sharp cheddar cheese shredded reduced-fat
  • small tomatoes seeded chopped
  • small to 3 sized squashes yellow chopped
  • small zucchini chopped

Equipment

  • frying pan
  • whisk
  • spatula

Directions

  1. Saut first 6 ingredients in a 10-inch nonstick skillet coated with cooking spray over medium-high heat 9 minutes or until liquid evaporates; remove from skillet, and set aside. Wipe skillet clean.
  2. Whisk together egg substitute, hot sauce, and salt; pour into skillet coated with cooking spray. As mixture starts to cook, gently lift edges with a spatula, and tilt pan so uncooked portion flows underneath.
  3. Spoon vegetables onto egg, and sprinkle with shredded cheese. Fold in half, and transfer to a serving plate; sprinkle with chopped parsley.

Nutrition Facts

Calories216kcal
Protein37.93%
Fat40.72%
Carbs21.35%

Properties

Glycemic Index
106.5
Glycemic Load
1.84
Inflammation Score
-9
Nutrition Score
24.780434774316%

Flavonoids

Naringenin
0.31mg
Apigenin
4.31mg
Luteolin
0.9mg
Isorhamnetin
1mg
Kaempferol
0.21mg
Myricetin
0.36mg
Quercetin
5.13mg

Nutrients percent of daily need

Calories:216.23kcal
10.81%
Fat:10.14g
15.6%
Saturated Fat:5.56g
34.75%
Carbohydrates:11.96g
3.99%
Net Carbohydrates:9.32g
3.39%
Sugar:8.04g
8.93%
Cholesterol:28.35mg
9.45%
Sodium:779mg
33.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.25g
42.51%
Selenium:59.04µg
84.34%
Vitamin C:48.29mg
58.53%
Vitamin B2:0.8mg
46.97%
Vitamin K:43.13µg
41.07%
Calcium:320.79mg
32.08%
Phosphorus:293.23mg
29.32%
Vitamin A:1410.11IU
28.2%
Vitamin B6:0.52mg
26.17%
Vitamin B5:2.59mg
25.94%
Potassium:807.81mg
23.08%
Zinc:2.8mg
18.66%
Folate:74.11µg
18.53%
Iron:3.27mg
18.17%
Vitamin E:2.6mg
17.33%
Vitamin B1:0.26mg
17.06%
Manganese:0.33mg
16.43%
Magnesium:57.36mg
14.34%
Vitamin D:2.11µg
14.09%
Vitamin B12:0.71µg
11.89%
Fiber:2.63g
10.53%
Copper:0.19mg
9.3%
Vitamin B3:1.58mg
7.92%
Source:My Recipes