California Summer Vegetable Omelet

By Kaleigh McMordie, MCN, RDN, LD
Updated May 04, 2019
Medically reviewed by a board-certified physician
california summer omelet
Kaleigh McMordie, MCN, RDN, LD
Total Time: 20 min
Prep Time: 10 min
Cook Time: 10 min
Servings: 1

Nutrition Highlights (per serving)

319 calories
20g fat
19g carbs
19g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 319
% Daily Value*
Total Fat 20g 26%
Saturated Fat 7g 35%
Cholesterol 385mg 128%
Sodium 235mg 10%
Total Carbohydrate 19g 7%
Dietary Fiber 5g 18%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 19g  
Vitamin D 2mcg 10%
Calcium 181mg 14%
Iron 3mg 17%
Potassium 632mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

The best part of summer is all of the delicious fresh vegetables available at your local grocery store or the farmer’s market. Vegetables are an important part of a healthy diet for blood pressure and disease prevention because of their fiber content, vitamins, potassium, magnesium, and antioxidants.

One of the easiest ways to add vegetables to your morning meal is with an omelet. You can whip one up in under 20 minutes, or even quicker if you chop your veggies the night before. This California summer vegetable omelet features fresh summer corn, zucchini, and tomatoes, along with flavorful cilantro and onion. Creamy avocado and a touch of cheese make it feel indulgent without making you sluggish. The combination of eggs, fresh vegetables, and avocado gives you lots of filling protein, healthy fat, and fiber—everything you need in a breakfast!

Ingredients

  • Olive oil spray
  • 1/4 cup zucchini, chopped
  • 2 tablespoons onion, diced
  • 1/4 cup cherry tomatoes, quartered
  • 1/2 ear of corn, kernels removed and cob discarded
  • 2 tablespoons cilantro, chopped
  • 2 large eggs
  • 1 tablespoon water
  • Pinch black pepper
  • 2 tablespoons monterrey jack cheese
  • 1/4 small avocado, sliced

Preparation

  1. Spray a small nonstick skillet with olive oil and heat on low.

  2. Add zucchini and onion and cook, stirring, until onion is soft.

  3. In a small bowl, mix tomatoes, corn kernels, and cilantro. Once zucchini mixture is cooked, remove from pan into bowl with corn mixture.

  4. Wipe the skillet clean and spray with oil again. Place back on low heat.

  5. In another small bowl, whisk together eggs, water, and pepper. Pour egg mixture into the skillet and let cook until eggs are almost set. You may cover the skillet to cook more quickly if your burner cooks hot.

  6. Sprinkle corn mixture onto one half of the eggs. Top with cheese and fold eggs in half over the vegetables and cheese. Continue cooking until eggs are fully set.

  7. Carefully slide omelet from the pan onto a plate and top with sliced avocado.

Ingredient Variations and Substitutions

Remove or substitute vegetables to suit your preference.

For lower fat or lower cholesterol, use egg whites or egg substitute.

Cooking and Serving Tips

To prevent burning, keep heat on low and cover skillet while eggs are cooking.

Serve with whole grain toast and fruit to round out the meal.

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