Spoonful of Sugar Free

Registered Dietitian

I Like My Eggs…

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How would you like your eggs?

Scrambled? Fried? Poached? Hard-Boiled?

How about filled with sauteed spinach, bell peppers, onions, and capers?

The Ultimate Vegetarian Omelette

~Feel free to add extra spices and vegetables to your omelet. Throw whatever you have in the fridge into the skillet! 

Ingredients:

  • 2 eggs
  • 1 cup chopped veggies: onions, bell pepper, spinach, broccoli, olives, tomatoes, capers (Highly recommended)
  • 1 teaspoon fresh herbs, chopped (or 1/2 teaspoon dried herbs)  I like to use basil or oregano
  • salt and pepper, to taste
  • oil of choice, for pan

First, choose your pan. Non-stick pans usually work the best with omelettes; however, I choose not to use them because of their chemical coating. My favorite pan to use is a cast iron pan, 10” diameter.

Preheat stove to Medium heat and lightly grease with oil. Sauté the vegetables until golden. In the meantime, whisk the eggs with a small splash of water and the herbs. The water and whisking makes the eggs fluffier. Flavor Idea: Instead of whisking with water, try whisking with a small splash of caper juice for a salty-vinegar flavor.

Now, you have two options for cooking your omelette:

  1. Pour the whisked eggs and herbs on top of the sauteed veggies. Cook for a few minutes until bubbly, and flip for another 30 seconds.
  2. Take the veggies out of the pan. Pour the egg mix onto the pan and cook for a few minutes until bubbly. Flip and cook for another 30 seconds. Place the veggies on top of the eggs and serve folded.

Sprinkle with extra salt and pepper, if desired, and serve.

Eggs are a great source of protein, vitamins, minerals, and healthy fats.

  • One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
  • Due to the carotenoid content, specifically lutein and zeaxanthin, eggs are great for the eyes.
  • They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may actually improve it.
  • Eggs are one of the only foods that contain naturally occurring vitamin D.
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:

How do you like your eggs? Usually at restaurants, I ask for mine poached.

Favorite omelette add-ins? Mine are usually any kind of veggies I can find in the fridge. My favorites are mushrooms, bell peppers, spinach, onions, and lots of capers!

This post is a part of my Operation Beautiful Food Project. My original recipe was posted here. 

Reader Interactions

Comments

  2. omg olives and capers. yes please! i am a total egg slut. i eat prob 6-8 a week by myself! i love my omelet with fresh tomato and avocado 🙂 at a diner, i ask for them over medium but if i’m at a fancier restaurant i get a classic french omelet!

  5. coat glass baking pan with butter. cover bottom of pan with layer of grated cheese (i prefer American but use the cheese you like). then a layer of canned chopped jalapenos (i prefer mild but use what you like). then another layer of grated cheese. next mix 5 eggs well with a little almond milk and a dash of Janes Crazy Mixed Up salt. Pour the mixture on top and bake at 350 F for 20 – 30 minutes until done. Even if you dont like eggs, this might work for you

  6. I love the idea of whisking with caper liquid!

    I asked for mine poached at restaurants, too. I like knowing that there won’t be tons of oil used (like fried) or too much cheese (omelette). Before I was GF, eggs benedict was my all time faaaavorite breakfast dish to eat out!

  8. Over the course of figuring out what proteins work for me – I’ve definitely discovered my love for eggs! When I make them myself they’re usually omelets or poached, But I always order them poached at restaurants. It’s my surefire way of making sure there isn’t too much butter or anything. Eggs don’t need it!

  15. I thought those olives were blueberries for a minute – lol! Maybe not a bad idea…

    My favorite eggs involve salsa or my cottage cheese egg bakes. I love how versitle they are!

  18. yum! I love the idea of an omelette and I could totally go for one right now! I actually only life egg whites and I’m a huge fan of sweet eggs- I add a bit of cinnamon and eat them on top of wasa crackers with a spread of nut butter or yogurt cheese and pumpkin. Perfection.
    I’d add any veggie into my omelette- the more the marrier!

  21. I love eggs! The rock for savory dishes but also sweet ones. I’ve scrambled them in butter, cinnamon, and stevia before. It’s awesome, especially with peanut or almond butter.

    Poached is my personal fav for savory though! The yolk’s like liquid butter.

  22. I love eggs. I have been cooking them in the skillet with cooking spray and not scrambling them but flipping it over then putting it on a toasted sandwich with pesti and fresh tomato slices. So yummy