Description
This light and fluffy omelet is packed with fresh, sautéed vegetables and melted jalapeño-jack cheese. It’s a protein-rich start to your day that feels like a treat.
Ingredients
Scale
For the Omelets:
- 6 large eggs (approx. 330g)
- 2 tablespoons water (30 ml)
- 1 teaspoon dried basil
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Nonstick cooking spray
For the Filling & Garnish:
- 1 tablespoon olive oil (15 ml)
- ½ cup yellow summer squash, small dice
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- ½ cup shredded Monterey Jack cheese with jalapeño (about 2 oz or 57g)
- ½ ripe avocado, diced (for garnish)
- 1 tablespoon fresh parsley, chopped (optional garnish)
Instructions
- Prepare the Filling: Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the red onion, yellow squash, and cherry tomatoes. Sauté for 4–5 minutes, or until the onion is soft and the squash is tender-crisp. Transfer the cooked vegetable mixture to a medium bowl and set aside. Wipe the skillet clean.
- Mix the Eggs: In a separate medium bowl, whisk together the 6 large eggs, water, dried basil, garlic powder, salt, and black pepper until well combined and slightly frothy.
- Cook the First Omelet: Generously coat the same 8-inch skillet with nonstick cooking spray and heat over medium heat. Pour about 1/3 cup (or one-quarter of the mixture) into the hot skillet.
- Form the Omelet: As the eggs begin to set at the edges, use a silicone spatula to gently push the cooked portions toward the center. Tilt the pan to allow the uncooked egg to flow underneath. Continue this process until the eggs are mostly set (edges are firm) and the top is shiny but no longer has visible liquid.
- Add Filling: Spoon a quarter of the sautéed vegetable mixture (about ¼ cup) and 2 tablespoons (1/8 cup) of the shredded cheese over one half of the omelet.
- Fold and Serve: Carefully fold the empty half of the omelet over the filling. Let cook for 1-2 minutes more, until the cheese is melted. Slide the finished omelet onto a plate.
- Repeat: Wipe the skillet clean with a paper towel, re-spray with nonstick spray, and repeat steps 3–6 to make three more omelets, dividing the remaining egg mixture, vegetables, and cheese evenly.
- Garnish: Top each omelet with diced avocado and a sprinkle of fresh parsley, if desired. Serve immediately.
Notes
- Allergy Alert: This recipe contains eggs and dairy (cheese).
- Prevent Soggy Omelets: To avoid excess moisture, ensure your sautéed vegetables (Step 1) have cooked down and most of the liquid from the tomatoes has evaporated before adding them to the eggs.
- Variation Tip: For extra greens, add ½ cup of fresh baby spinach to the vegetable sauté during the last minute of cooking, allowing it to just wilt.
Nutrition
- Serving Size: 1 omelet
- Calories: 237
- Sugar: 1.5 g
- Sodium: 330 mg
- Fat: 18.8 g
- Saturated Fat: 5.9 g
- Carbohydrates: 5.1 g
- Fiber: 1.8 g
- Protein: 13.4 g
- Cholesterol: 293 mg