High-Protein Veggie Omelette with Whole Grain Toast

🥘 Ingredients

• 3 large eggs (or 2 eggs + 2 egg whites for lower calories)
• 1/2 cup baby spinach, chopped
• 1/4 cup diced tomatoes
• 1/4 cup diced bell peppers
• 1/4 cup chopped onions
• 1 tablespoon low-fat milk
• 1 teaspoon olive oil
• 1 slice whole grain bread
• Salt and black pepper, to taste
• Pinch of dried oregano (optional)

👨‍🍳 Instructions

1. 1
   Beat the eggs (and egg whites, if using) with low-fat milk, salt, pepper, and oregano in a bowl.
2. 2
   Heat olive oil in a non-stick skillet over medium heat.
3. 3
   Add onions and bell peppers. Sauté for 2-3 minutes until slightly soft.
4. 4
   Add spinach and tomatoes. Sauté for 1 minute, just until wilted.
5. 5
   Pour the beaten egg mixture over the veggies in the skillet.
6. 6
   Let cook undisturbed until the edges start to set, then gently lift the sides and tilt the pan to let uncooked egg flow underneath.
7. 7
   Once mostly set, fold the omelette and cook for another 1-2 minutes.
8. 8
   Meanwhile, toast the whole grain bread to your preference.
9. 9
   Serve the omelette with the toast on the side.

📊 Nutritional Information

• Fiber: 7g
• Vitamin A: 60% DV
• Vitamin C: 45% DV
• Calcium: 15% DV
• Iron: 18% DV
• Potassium: 780mg
• Magnesium: 14% DV

💡 Cooking Tips

• For even fewer calories, use only egg whites instead of whole eggs.
• Customize vegetables based on your taste and what's in season.
• Non-stick pans make flipping and folding the omelette easier.
• If you like, add a sprinkle of fresh herbs (parsley, chives) for extra flavor.