U.S. flag

An official website of the United States government

Broccoli Omelet

Broccoli Omelet

290 Ratings
290 Ratings
Recipe Image
Broccoli Omelet
Makes: 4 Servings
Total Cost: $$$$
Cook Time: 20 minutes

This omelet is lower in fat and cholesterol than a traditional omelet and stuffed with a vibrant mix of broccoli florets, red bell pepper, mushrooms and topped melted reduced-fat cheese.

Ingredients

  • 3 cups broccoli florets
  • 1 large red bell pepper (cut into strips)
  • 16 button mushrooms (sliced)
  • cooking spray
  • 4 eggs
  • 8 egg whites from 8 eggs
  • 1/4 cup milk (fat-free)
  • 1/2 cup ricotta cheese
  • 2 tablespoons grated Parmesan cheese
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Directions

1. Cut vegetables as directed.
2. Whisk eggs and milk in a medium mixing bowl.
3. Spray 10-inch non-stick skillet with cooking spray; heat.
4. Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.

To cook each omelet:
1. Use cooking spray as needed.
2. Add 1/4 of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan.
3. When egg begins to thicken on top, sprinkle with 1/4 of the Parmesan cheese.
4. Dab 1/2 of the omelet with ricotta cheese and spread a portion of the vegetable mixture.
5. Fold the other 1/2 of omelet over the vegetables and let cook about 1 more minute.
6. Slide onto plate. Season lightly with salt and pepper.
7. Repeat steps 1-6 to cook all omelets.
8. Garnish omelets with remaining vegetable sauté mix.
 

Notes

Serving Suggestions: Serve with melon and whole-wheat toast.

Source:

Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 190
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 195 mg
Sodium 350 mg
Carbohydrates 12 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 1 mcg
Calcium 150 mg
Iron 2 mg
Potassium 614 mg
N/A - data is not available
Nutrients Amount
Total Calories 190
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 16 mg
Cholesterol 195 mg
Carbohydrates 12 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 150 mg
Potassium 614 mg
Sodium 350 mg
Copper 241 mcg
Iron 2 mg
Magnesium 39 mg
Phosphorus 264 mg
Selenium 38 mcg
Zinc 2 mg
Vitamins
Vitamin A 190 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.9 mcg
Vitamin C 102 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 57 mcg
Folate 87 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.9 mg
Niacin 2 mg
Choline 138 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 2 cups
Protein Foods 2 1/2 ounces
Dairy 1/4 cups
Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025