October 2, 2023

Recipe: Garden Veggie Omelet

A superfood breakfast to power your day

garden omelet herbs eggs kale spinach

This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates, seaweed is full of minerals, and avocados are loaded with healthy monounsaturated and saturated fats. You’re sure to power through your day with this delicious and nutritious breakfast.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Ingredients

  • 2 large kale leaves, stemmed and halved lengthwise
  • 4 Brussels sprouts, trimmed and halved
  • 3 large pasture-raised eggs
  • 5 large pasture-raised egg whites
  • Freshly ground black pepper and sea salt, to taste
  • 2 tablespoons extra-virgin olive oil
  • 6 crimini mushrooms, sliced
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped fresh dill
  • 2 (1/2-ounce) packages roasted seaweed snacks (see note*)
  • 2 cups baby spinach
  • 1 avocado, peeled, pitted and sliced
  • 1 teaspoon white truffle oil (optional, for garnish)

*Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.

Directions

  1. Bring a large pot of water to a boil over high heat. When boiling, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
  2. Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
  3. Heat the oil in a large nonstick pan over medium heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
  4. As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
  5. Cover the pan and cook over the lowest possible heat for 5 minutes.
  6. Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.

Ingredient health benefits

Dense with superfoods, this garden omelet uses ingredients that provide many health benefits:

Nutrition information (per serving)

Serves 4
Serving size = 1 slice

Advertisement

Calories: 248
Fat: 18 g
Saturated fat: 3 g
Cholesterol: 123 mg
Fiber: 6 g
Protein: 14 g
Carbohydrate: 12 g
Sodium: 120 mg

Related Articles

Pouring a homemade spinach and banana smoothie into a glass
February 16, 2024
7 Reasons You Should Eat More Spinach

Vitamin-packed and antioxidant-rich, spinach can benefit your brain, eyes, blood and more

roasted Cauliflower with Red Pepper Sauce
November 1, 2023
Recipe: Roasted Cauliflower With Savory Red Pepper Sauce

Transform cauliflower from boring to bursting with flavor!

Closeup of brocolli and cauliflower microgreens growning in garden with soil in background.
July 6, 2023
Why You Should Eat Microgreens

These small-but-mighty veggies pack a powerful nutritional punch

chopped and whole onions on cutting board
May 29, 2023
Stop the Tears: Why Onions Are Good for You

Beyond the tell-tale aroma, onions also provide benefits like strong bones and a healthy heart

Grilled vegetable kabobs
May 17, 2023
Recipe: Grilled Veggie Kabobs

A heart-healthy addition to your barbecue

fresh sliced whole jicama
April 18, 2023
What Is Jicama?

Try this slightly sweet vegetable to get more disease-fighting vitamin C and filling fiber

Happy child in red top enjoys eating her raw carrot.
April 12, 2023
Picky Eater? Here’s How To Get Kids To Eat Veggies

Turn down the pressure, but don't stop offering

Veggie Lettuce Wraps
March 27, 2023
Recipe: Southwestern All-Veggie Wraps

Nothing but healthy carbs in this quick and easy wrap

Trending Topics

close up of keto gummies
Do Keto Gummies Work for Weight Loss? Are They Safe?

Research is inconclusive whether or not these supplements are helpful

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

Older person postioned sideways showing dowager hump.
Dowager’s Hump: What It Is and How To Get Rid of It

The hump at the base of your neck may be caused by osteoporosis or poor posture

Ad