Cooking and Meal Prep Recipes California Summer Vegetable Omelet By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD Facebook LinkedIn Twitter Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Updated on January 04, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Kaleigh McMordie, MCN, RDN, LD (145 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 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 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. 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. Rate this Recipe You've already rated this recipe. Thanks for your rating! By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit