This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates, seaweed is full of minerals, and avocados are loaded with healthy monounsaturated and saturated fats. You’re sure to power through your day with this delicious and nutritious breakfast.
Advertisem*nt
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Ingredients
- 2 large kale leaves, stemmed and halved lengthwise
- 4 Brussels sprouts, trimmed and halved
- 3 large pasture-raised eggs
- 5 large pasture-raised egg whites
- Freshly ground black pepper and sea salt, to taste
- 2 tablespoons extra-virgin olive oil
- 6 crimini mushrooms, sliced
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped fresh dill
- 2 (1/2-ounce) packages roasted seaweed snacks (see note*)
- 2 cups baby spinach
- 1 avocado, peeled, pitted and sliced
- 1 teaspoon white truffle oil (optional, for garnish)
*Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.
Directions
- Bring a large pot of water to a boil over high heat. When boiling, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
- Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
- Heat the oil in a large nonstick pan over medium heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
- As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
- Cover the pan and cook over the lowest possible heat for 5 minutes.
- Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.
Ingredient health benefits
Dense with superfoods, this garden omelet uses ingredients that provide many health benefits:
- Kale and spinach: Both of these super veggies are packed with nutrients and are heart-healthy leafy greens. Spinach boosts eye health, helps reduce blood pressure and helps prevent cancer. Kale is rich in vitamins K and C and flavonoids.
- Brussels sprouts: This cruciferous vegetable is rich in vitamins, minerals and anti-cancer properties.
- Eggs: Packed with protein, eggs also provide a good dose of many vitamins, including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.
- Extra-virgin olive oil: This heart-healthy oil is a staple in the Mediterranean diet, widely considered one of the best diets to follow for overall health.
- Mushrooms: With plenty of antioxidants to build up your immune system and potassium to help lower blood pressure, mushrooms are a nutrient-rich and delicious choice.
- Cilantro: A natural potent antioxidant, cilantro is a good source of iron, magnesium and manganese.
- Avocado: A good source of healthy monounsaturated fat, avocados help fill you up, providing fiber plus potassium and vitamins A, D, E and K.
Nutrition information (per serving)
Serves 4
Serving size = 1 slice
Calories: 248
Fat: 18 g
Saturated fat: 3 g
Cholesterol: 123 mg
Fiber: 6 g
Protein: 14 g
Carbohydrate: 12 g
Sodium: 120 mg
FAQs
You can make an Vegetable Omelet by selecting Any Vegetable, Bird Egg, Goat Butter, Rock Salt in your inventory to hold. Then using a cooking pot to drop them in and cook. You can add additional ingredients to make different versions of the Vegetable Omelet recipe.
Are veggie omelettes good for weight loss? ›
A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight-loss-friendly breakfast.
What is the saying about making an omelette? ›
The Yale Book of Quotations documents “You cannot make an omelette without breaking eggs” from Robert Louis Stevenson in 1897. Still earlier, T. P. Thompson wrote in 1859: “We are walking upon eggs and … the omelet will not be made without the breaking of some.”
What veggies go well in omelets? ›
The Best Vegetables for an Omelet
- Sautéed mushrooms.
- Spinach.
- Avocado.
- Tomatoes.
- Artichoke hearts.
- Roasted potatoes or hash browns.
- Sautéed asparagus.
- Leeks.
This Veggie Omelet is a classic omelet stuffed with cooked red onions, peppers, mushrooms, and spinach. If you're looking for a way to switch up your breakfast, try this high-protein egg breakfast loaded with vegetables.
How do you make an omelet in tears of the kingdom? ›
Tears of the Kingdom
Omelet can be made in a lit Cooking Pot using Bird Eggs, with other ingredients optionally included. - A basic Omelet created with one bird egg will restore two hearts. - An Omelet with one bird egg and a mushroom will restore 2 ½ hearts.
Is 4 eggs a day too much? ›
The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet. That being said, there are some limitations to those who are more sensitive to consuming dietary cholesterol, as outlined below.
Can I eat 10 eggs a day? ›
Consuming 10 eggs per day is not recommended. Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.
Can I eat an omelette every day? ›
If your omelette contains vegetables and cheese, and is served with fresh fruit, potatoes or a grain (toast, oatmeal or waffles), then it can be considered as a balanced meal. Omelette can thus be eaten every day without any worries. Eggs help in the absorption of vitamins, hormones and fat.
Why put milk in an omelette? ›
Do you add milk to an omelette? Many people add either milk or cream to their omelettes in order to bulk them out and have a more substantial dish without the need to add an extra egg. While this does work, it's crucial not to go overboard or you'll end up with a mixture that's too loose.
WordReference English Thesaurus © 2024. Synonyms: omelette (UK), egg , frittata, scrambled eggs, Spanish omelette.
Why eat an egg yolk omelette? ›
The egg yolk contains more nutrients than the white, including calcium, iron, zinc, copper, manganese, vitamin B6, folate and vitamin B12. So, the next time someone offers you an egg white omelet…. don't feel guilty if you decide to opt for the real thing.
Should you sauté veggies before adding to omelette? ›
Vegetable fillings: As for vegetables, sauté or roast them first so they release some of their moisture before adding them to an omelet.
What is the secret to a perfect omelette? ›
Whisking air into the eggs is one secret to a fluffy omelet. Also, if you cook the omelet in a pan that's too large for the number of eggs used, it will naturally be flatter. On the other hand, you don't want to overload a small pan. This only increases the time needed to cook the eggs and can lead to a rubbery omelet.
What is the healthiest cheese for omelette? ›
Order the Healthiest Omelet
For protein, consider adding lean options like turkey or chicken instead of processed meats like bacon or sausage. When it comes to cheese, choose lighter options like feta or goat cheese instead of traditional cheddar or American cheese, which can be higher in saturated fats.
What are vegetables in totk? ›
Vegetable List
| Material | Cooking Effect |
|---|
| Hylian Tomato | 1 |
| Sun Pumpkin | Restores health depleted by gloom |
| Hearty Radish | 2.5 Extra Hearts |
| Big Hearty Radish | 4 Extra Hearts |
6 more rowsGlazed Veggies are made by Cooking any vegetable, herb, or flower in a Cooking Pot with Courser Bee Honey.
What is the trick to making a good omelette? ›
Whisking air into the eggs is one secret to a fluffy omelet. Also, if you cook the omelet in a pan that's too large for the number of eggs used, it will naturally be flatter. On the other hand, you don't want to overload a small pan. This only increases the time needed to cook the eggs and can lead to a rubbery omelet.
