High-Protein Veggie Omelette with Whole Grain Toast

🥘 Ingredients

• 2 large eggs
• 2 egg whites
• 1/4 cup chopped spinach
• 1/4 cup diced tomatoes
• 1/4 cup chopped bell peppers
• 2 tablespoons diced red onion
• 1/4 cup low-fat cottage cheese
• 1 slice whole grain bread
• 1 teaspoon olive oil
• Salt and black pepper to taste

👨‍🍳 Instructions

1. 1
   Whisk together the eggs and egg whites in a bowl.
2. 2
   Heat olive oil in a nonstick skillet over medium heat.
3. 3
   Add red onion and bell peppers; sauté for 2 minutes until soft.
4. 4
   Add spinach and cook until wilted, then add tomatoes.
5. 5
   Pour the beaten eggs over the vegetables and cook for 2-3 minutes.
6. 6
   Once the edges set, gently lift and tilt the pan to allow uncooked eggs to flow underneath.
7. 7
   Sprinkle cottage cheese over one half of the omelette, season with salt and pepper.
8. 8
   Fold the omelette in half and cook for another minute before removing from heat.
9. 9
   Toast the whole grain bread and serve on the side.

📊 Nutritional Information

• Vitamin A: 20% DV
• Vitamin C: 35% DV
• Iron: 10% DV
• Calcium: 15% DV
• Potassium: 410mg
• Dietary Fiber: 4g

💡 Cooking Tips

• Use a nonstick skillet for an easy flip and clean-up.
• For extra flavor, add a sprinkle of fresh herbs like parsley or chives.
• Monitor the omelette closely for perfect texture—don’t overcook!
• You can prepare and chop veggies the night before to save time in the morning.