Easy Garden Vegetable Omelet

So many of people don’t add vegetables to their omelets because they say the preparation takes too long. We say, substitute frozen vegetables for fresh. Frozen vegetables are already cleaned and chopped and just need to be defrosted quickly before tossing them into your favorite recipes. As soon as vegetables are harvested, they begin to lose nutritional value. Generally, frozen or canned vegetables are prepared immediately upon harvest when their nutrient content is at its peak. I make sure to always keep bags of frozen vegetables, including spinach and broccoli, in my freezer for omelets just like this one. 

INGREDIENTS (serves 1):

  • nonstick spray
  • 3 eggs 
  • salt and pepper
  • 1 cup frozen California blend (broccoli, cauliflower, and carrots), defrosted in the microwave
  • ¼ cup Kraft low-fat shredded cheddar cheese

    1. Spray nonstick skillet, then place over medium-high heat.
    2. While pan is heating, separate the eggs. Discard the yolks and place the whites into a bowl. Beat with a fork and season with salt and pepper.
    3. Add the vegetables to the pan and sauté until slightly colored (this caramelizes the vegetables and brings out their natural sweetness). Remove from the pan.
    4. Spray the pan again and add the egg whites. Turn the pan so that the egg covers the entire bottom. When the eggs begin to set, add the vegetables and top with cheese. When the omelet has completely set, fold it in half
      and serve.

    Serves 1 – This is a Step 1 Approved Recipe. 


    • FOR JOURNALING ON THE F-FACTOR DIET: 0g carbohydrate, 3g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 134 calories, 21g protein, 7g carb, 3g fiber, 4g net carb, 3g sugar, 3g fat, 1g sat fat, 474mg sodium