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

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.

Nutrition 

Per serving: 

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

Preparation

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

Nutrition 

Per serving:

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

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:

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

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: 

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

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: 

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

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: 

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

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: 

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