Healthy Omelette Recipe

Marinate tomatoes

In a small bowl, combine halved tomatoes, 1 tsp red wine vinegar, 0.5 tsp minced garlic, 0.25 tsp salt, 1/8 tsp black pepper, 0.25 tsp dried oregano, and 1 tbsp sliced fresh basil (if using). Stir gently to coat. Set aside to marinate at room temperature while you prepare the rest (10–15 minutes).

Trim and grill

Trim woody ends from 8 asparagus spears. Toss asparagus with 1 tbs olive oil and a pinch of salt and pepper. Heat a grill pan or skillet over medium-high heat until hot. Place asparagus in a single layer and cook 2–3 minutes per side until tender-crisp and slightly charred. Remove and set aside. Once slightly cooled, cut into 1–2 inch pieces for folding into the omelette or serving alongside.

Sauté spinach

Heat a nonstick skillet over medium heat. Add 1 tbs olive oil. When hot, add 1.5 cups chopped spinach and sauté 1–2 minutes until wilted but still bright green. Season lightly with a pinch of salt and pepper. Transfer spinach to a plate and wipe the pan clean with a paper towel if necessary.

Whisk egg whites

In a bowl, whisk 6 egg whites with 2 tbs low-fat milk, 1 tsp sea salt, and 1/4 tsp black pepper until slightly frothy.

Cook omelette

Spray the cleaned nonstick skillet lightly with cooking spray and place over medium-low heat. Pour the egg-white mixture into the skillet and let it set undisturbed for about 1–2 minutes until edges begin to lift. Using a spatula, gently push set edges toward the center, tilting the pan to allow uncooked egg to flow underneath. Continue until the surface is mostly set but still slightly moist (2–3 minutes total).

Add fillings and finish

Evenly distribute the sautéed spinach and the grilled asparagus pieces across one half of the omelette. Spoon the marinated tomatoes (with a little of their vinaigrette) over the vegetables, leaving excess liquid behind if desired. Sprinkle 2 tbs reduced-fat feta or grated low-fat cheese over the filling (optional). Fold the empty half of the omelette over the fillings and cook 30–60 seconds more to warm through. Slide onto a plate.

Garnish and serve

Squeeze 1/2 tsp fresh lemon juice over the omelette and add a few extra marinated tomatoes and a basil leaf on top for garnish. Serve immediately.