Protein-Packed Veggie Omelette with Whole Grain Toast

🥘 Ingredients

• 2 large eggs
• 2 tablespoons low-fat milk
• 1/4 cup diced bell peppers (mixed colors)
• 1/4 cup chopped fresh spinach
• 1/4 cup diced tomatoes
• 2 tablespoons crumbled feta cheese
• 1 slice whole grain bread
• 1 teaspoon olive oil
• Pinch of salt
• Pinch of black pepper
• Fresh herbs (parsley or chives, optional)

👨‍🍳 Instructions

1. 1
   In a small bowl, whisk together eggs, milk, salt, and pepper until well combined.
2. 2
   Heat olive oil in a non-stick skillet over medium heat.
3. 3
   Add bell peppers and spinach to the skillet and sauté for 2 minutes until slightly softened.
4. 4
   Pour the egg mixture evenly over the veggies. Let cook for about 30 seconds, then gently lift the edges with a spatula, allowing uncooked eggs to flow underneath.
5. 5
   Sprinkle tomatoes and feta cheese evenly over the top.
6. 6
   Cover the skillet with a lid and cook for 1-2 more minutes, until the omelette is set but still moist.
7. 7
   Fold the omelette onto a plate. Sprinkle with fresh herbs if desired.
8. 8
   Toast the whole grain bread and serve on the side.

📊 Nutritional Information

• Vitamin A: 32% DV
• Vitamin C: 44% DV
• Calcium: 19% DV
• Iron: 14% DV
• Fiber: 4 grams
• Potassium: 385 mg
• Sodium: 410 mg

💡 Cooking Tips

• Use a non-stick pan and keep the heat medium to prevent eggs from browning too much.
• For an extra boost, add a handful of mushrooms or swap feta for cottage cheese.
• Prep your veggies in advance to save breakfast time.
• If you like, use egg whites for even lighter calories.