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.
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Ingredients
Preparation
- 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.
Tip: Swap out vegetarian crumbles for 1 oz cooked, diced low-fat chicken sausage if desired.
Nutrition
(per serving)- 286 Calories
- 11 g Total Fat
- 2 g Saturated Fat
- 270 mg Sodium
- 196 mg Cholesterol
- 23 g Total Carbs
- 4 g Fiber
- 4 g Sugars
- 21 g Protein
- 812 mg Potassium
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Ingredients
Preparation
- In a pan over medium heat, scramble together eggs, spinach, beans, and salsa.
- Fill tortilla with mixture.
Nutrition
(per serving)- 318 Calories
- 9 g Total Fat
- 4 g Saturated Fat
- 495 mg Sodium
- 164 mg Cholesterol
- 36 g Total Carbs
- 17 g Fiber
- 2 g Sugars
- 29 g Protein
- 613 mg Potassium
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Ingredients
Preparation
- Sauté spinach and mushrooms in olive oil, about 2 minutes.
- Add eggs and scramble together.
- Serve on a whole grain English muffin.
Nutrition
(per serving)- 307 Calories
- 11 g Total Fat
- 2 g Saturated Fat
- 328 mg Sodium
- 164 mg Cholesterol
- 32 g Total Carbs
- 5 g Fiber
- 5 g Sugars
- 21 g Protein
- 153 mg Potassium
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Ingredients
Preparation
- In a pan over medium heat, scramble eggs, chilies, spinach, and cheese together.
- Once cooked, place egg mixture in tortilla and fold.
Nutrition
(per serving)- 269 Calories
- 12 g Total Fat
- 6 g Saturated Fat
- 442 mg Sodium
- 178 mg Cholesterol
- 19 g Total Carbs
- 4 g Fiber
- 2 g Sugars
- 20 g Protein
- 257 mg Potassium
Tip: Serve with 1 slice whole grain toast (gluten-free) or 3/4 cup grapes to complete a balanced meal.
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Ingredients
Preparation
- 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
(per serving)- 269 Calories
- 23 g Total Fat
- 3 g Saturated Fat
- 115 mg Sodium
- 4 mg Cholesterol
- 7 g Total Carbs
- 2 g Fiber
- 4 g Sugars
- 14 g Protein
- 641 mg Potassium
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Ingredients
Preparation
- 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
(per serving)- 224 Calories
- 7 g Total Fat
- 2 g Saturated Fat
- 325 mg Sodium
- 194 mg Cholesterol
- 14 g Total Carbs
- 3 g Fiber
- 3 g Sugars
- 23 g Protein
- 373 mg Potassium
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Ingredients
Preparation
- 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
(per serving)- 307 Calories
- 18 g Total Fat
- 6 g Saturated Fat
- 433 mg Sodium
- 340 mg Cholesterol
- 19 g Total Carbs
- 5 g Fiber
- 5 g Sugars
- 20 g Protein
- 517 mg Potassium
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