Healthy Breakfast: Veggie Packed Egg White Omelet

Breakfast is the most important meal of the day--but my mornings are so rushed that I find myself nearing lunch time before eating even a bite of food!  These egg white omelets are protein rich, low fat and loaded with an assortment of nutrient packed vegetables.  The kiddos love these because they can choose their favorite veggies and type of cheese from a list of odds and ends on hand the night before and wake to a personalized breakfast.  I love them because I can prepare my breakfast along with the others--and give it a quick reheat to eat at my desk later in the morning.  What’s my recipe formula for Veggie Packed Egg White Omelets?

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Ingredients for Vegetable and Egg White Omelets

1 tsp. Coconut Oil or Olive Oil

4 Egg Whites, lightly beaten  (or an equivalent amount of an egg substitute)

1 c. Random, Chopped Vegetables, uncooked or 2/3 c. cooked   

(I used ½ c. frozen red, green and yellow peppers and onions along with 5-6 fresh, trimmed spinach leaves and one large, sliced, fresh mushroom in the omelet pictured)  Scour the leftovers for a few spears of broccoli, roasted peppers, onions, asparagus, greens, tomatoes, mushrooms, sweet potatoes, olives, banana peppers, etc.) 

1/2 tsp. Mrs. Dash Table Blend Seasoning

¼ c. Part Skim, Shredded Cheese of Choice (Mozzarella shown)

Instructions for Vegetable and Egg White Omelet

Saute Vegetables.  Preheat ½ tsp. coconut oil or olive oil in a small sauté pan.  Cook vegetables until tender, seasoning with ½ tsp. of Mrs. Dash Table Blend and set aside.

Prepare the veggie packed omelet.  Preheat ½ tsp. oil in a 10-inch skillet.  Pour egg whites into pan and allow to cook until nearly set, occasionally lifting the edges to allow the uncooked egg to settle beneath.  When the egg is nearly set, top one half of the egg round evenly with the cooked vegetables and sprinkle with the cheese.  Fold the egg over the veggie filled half, remove from pan and serve.

Serve the vegetable filled egg white omelet.  We serve the omelet warm (or reheated in my case!) with fresh fruit and a slice of whole grain toast.  

These omelets are a frequent offering on busy school mornings since the girls can choose the ingredients the night before.  I often even put their veggie selections into storage containers so that the veggies are ready to toss into a pan the next morning.  They are a healthy way to power up for the morning--and get a serving of veggies into my busy, little ones.  They could also be easily adapted to Breakfast Sandwiches too!