California Summer Vegetable Omelet

Kaleigh McMordie, MCN, RDN, LD

Medically reviewed by

Richard Fogoros, MD

Updated on September 20, 2019

(110 ratings)

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

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

Spray a small nonstick skillet with olive oil and heat on low.
Add zucchini and onion and cook, stirring, until onion is soft.
In a small bowl, mix tomatoes, corn kernels, and cilantro. Once zucchini mixture is cooked, remove from pan into bowl with corn mixture.
Wipe the skillet clean and spray with oil again. Place back on low heat.
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.
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.
Carefully slide omelet from the pan onto a plate and top with sliced avocado.