7 easy omelets and scrambles

Calling all breakfast lovers! Whether you’re looking for a proper breakfast or wanting to have breakfast for dinner, we’ve got you covered with a wide array of cuisines and ingredients to make a 10-minute omelet or scramble — Italian-inspired, spicy, veggie-only, and more.

ITALIAN ONION & POTATO OMELET

Makes 1 serving

Prep: 5 min Cook: 12 min

Ingredients

• Cooking spray
• ¼ small onion, diced
• ½ small potato (with skin), grated
• ¼ cup sausage-style vegetarian crumbles, gluten-free
• 1 Tbsp Italian seasoning
• 1 cup baby spinach
• 1 egg plus 2 egg whites, beaten

Instructions

In pan sprayed with cooking spray, sauté onion, potato, crumbles, and Italian seasoning over medium-high heat for 5 minutes. Add eggs and spinach and cook for 3-4 minutes; flip and cook an additional 2 minutes.

Nutrition Information

Calories: 286; Total fat: 11 g; Saturated fat: 2 g; Sodium: 270 mg; Cholesterol: 196 mg; Total carbohydrates: 23 g; Fiber: 4 g; Sugars: 4 g; Protein: 21 g; Potassium: 812 mg

Tip: Swap out vegetarian crumbles for 1 oz cooked, diced low-fat chicken sausage if desired.

SPICY BREAKFAST SCRAMBLE

Makes 1 serving

Prep: 2 min Cook: 5 min

Ingredients

• 1 egg plus 2 egg whites, beaten
• 1 cup baby spinach
• ½ cup canned low-sodium black beans, rinsed and drained
• 2 Tbsp spicy salsa
• 1 8-inch whole grain tortilla

Instructions

In a pan over medium heat, scramble together eggs, spinach, beans, and salsa. Fill tortilla with mixture.

Nutrition Information

Calories: 318; Total fat: 9 g; Saturated fat: 4 g; Sodium: 495 mg; Cholesterol: 164 mg; Total carbohydrates: 36 g; Fiber: 17 g; Sugars: 2 g; Protein: 29 g; Potassium: 613 mg

FLORENTINE MUSHROOM SCRAMBLE

Makes 1 serving

Prep: 5 min Cook: 5 min

Ingredients

• ½ cup fresh baby spinach
• ½ cup sliced mushrooms
• 1 tsp olive oil
• 1 egg plus 2 egg whites, beaten
• 1 whole grain English muffin

Instructions

Sauté spinach and mushrooms in olive oil, about 2 minutes. Add eggs and scramble together. Serve on a whole grain English muffin.

Nutrition Information

Calories: 307; Total fat: 11 g; Saturated fat: 2 g; Sodium: 328 mg; Cholesterol: 164 mg; Total carbohydrates: 32 g; Fiber: 5 g; Sugars: 5 g; Protein: 21 g; Potassium: 153 mg

SANTA FE SCRAMBLE

Makes 1 serving

Prep: 5 min Cook: 5 min

Ingredients

• 1 egg plus 2 egg whites, beaten
• 2 Tbsp canned green chilies, diced
• 1 cup baby spinach
• 2 Tbsp Monterey Jack cheese
• 1 6-inch whole grain tortilla, heated

Instructions

In a pan over medium heat, scramble eggs, chilies, spinach, and cheese together. Once cooked, place egg mixture in tortilla and fold.

Nutrition Information

Calories: 269; Total fat: 12 g; Saturated fat: 6 g; Sodium: 442 mg; Cholesterol: 178 mg; Total carbohydrates: 19 g; Fiber: 4 g; Sugars: 2 g; Protein: 20 g; Potassium: 257 mg

TOFU SKILLET SCRAMBLE

Makes 1 serving

Prep: 8 min Cook: 6 min

Ingredients

• 4 oz extra-firm tofu, pressed to remove excess water
• ⅛ tsp turmeric
• 2 tsp olive oil
• 1 cup chopped zucchini
• 1 Tbsp prepared pesto

Instructions

In a bowl, mash tofu and turmeric with a fork until it resembles scrambled-egg texture (tofu will turn an egg-like yellow hue). Sauté tofu mixture zucchini, and pesto in oil in a nonstick skillet for 6 minutes.

Nutrition Information

Calories: 269; Total fat: 23 g; Saturated fat: 3 g; Sodium: 115 mg; Cholesterol: 4 mg; Total carbohydrates: 7 g; Fiber: 2 g; Sugars: 4 g; Protein: 14 g; Potassium: 641 mg

Tip: Serve with 1 slice whole grain toast (gluten-free) or ¾ cup grapes to complete a balanced meal.

SPINACH & BACON OMELET

Makes 1 serving

Prep: 5 min Cook: 5 min

Ingredients

• 1 egg plus 2 egg whites
• 2 slices reduced-sodium turkey bacon, cooked and crumbled
• 1 cup baby spinach
• Cooking spray
• ½ diced tomato
• 1 slice whole grain toast

Instructions

Whisk together eggs, add bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and top with diced tomato. Serve on top of whole grain toast.

Nutrition Information

Calories: 224; Total fat: 7 g; Saturated fat: 2 g; Sodium: 325 mg; Cholesterol: 194 mg; Total carbohydrates: 14 g; Fiber: 3 g; Sugars: 3 g; Protein: 23 g; Potassium: 373 mg

BROCCOLI & FETA OMELET

Makes 1 serving

Prep: 5 min Cook: 6 min

Ingredients

• 2 eggs, beaten
• 1 cup finely chopped broccoli
• ½ cup baby spinach
• ½ oz feta cheese
• 1 tsp olive oil
• 1 slice whole grain toast

Instructions

Combine eggs, chopped broccoli, spinach, and feta cheese. Cook in a pan coated with a little olive oil. Serve with a slice of whole grain toast.

Nutrition Information

Calories: 307; Total fat: 18 g; Saturated fat: 6 g; Sodium: 433 mg; Cholesterol: 340 mg; Total carbohydrates: 19 g; Fiber: 5 g; Sugars: 5 g; Protein: 20 g; Potassium: 517 mg