A good breakfast sets the tone for the day, and this omelet is quick enough for a weekday morning. It’s made mostly with egg whites, filled with sautéed mushrooms, spinach and tomatoes, and finished with a little sharp cheese for flavor.
This breakfast follows the DASH eating plan, an approach developed by the National Heart, Lung, and Blood Institute to help lower blood pressure. High blood pressure is the leading risk factor for stroke, so eating patterns that help control it are an important part of stroke prevention.
Spinach and Mushroom Egg-White Omelet (DASH-Style): Recipe at a Glance
Ingredients
- 1 teaspoon olive oil
- 1/2 cup sliced mushrooms
- 1 cup fresh baby spinach
- 4 cherry tomatoes, quartered
- 2 tablespoons diced onion or green onion
- 3 large egg whites (or 1/2 cup liquid egg whites)
- 1 whole large egg (optional, for a richer omelet)
- 1 tablespoon milk or water
- 1/8 teaspoon black pepper
- Pinch of garlic powder
- 1 tablespoon shredded Parmesan or sharp cheddar
- Fresh herbs such as chives, basil or parsley
Instructions
- Heat the olive oil in a nonstick skillet over medium heat. Add the mushrooms and onion and cook for 3 to 4 minutes, until the mushrooms release their liquid and start to brown.
- Add the spinach and tomatoes and stir until the spinach wilts, about 1 minute. Transfer the vegetables to a plate and wipe out the pan.
- In a bowl, whisk the egg whites, whole egg (if using), milk, pepper and garlic powder until slightly frothy.
- Return the skillet to medium-low heat and lightly coat with cooking spray or a few drops of oil. Pour in the eggs and let them set for about 1 minute.
- Gently lift the edges with a spatula and tilt the pan so uncooked egg flows underneath. Cook until the eggs are almost set on top, 2 to 3 minutes.
- Spoon the vegetables over one half of the omelet and sprinkle with the cheese.
- Fold the other half over the filling, cook for 30 more seconds, then slide onto a plate. Top with fresh herbs.
Why This Recipe Is Good for You
Egg whites are almost pure protein with no cholesterol or saturated fat, making them a filling, heart-friendly base. Spinach and tomatoes add potassium, a mineral the DASH plan emphasizes because it helps balance the effects of sodium on blood pressure.
A small amount of a strongly flavored cheese goes a long way, so you get a satisfying taste with much less sodium than an omelet loaded with cheese, ham or bacon.
Tips, Swaps and Variations
- Whole eggs are okay: For most healthy people, an egg a day can fit into a heart-healthy diet. Use 2 whole eggs instead of the whites if you prefer.
- Add more vegetables: Bell peppers, zucchini, asparagus or leftover roasted vegetables all work.
- Round out the meal: Serve with a slice of whole-grain toast and a piece of fruit.
- Skip processed meats: Ham, bacon and sausage are among the biggest sources of sodium at breakfast.
- Batch it: Make the vegetable filling ahead and keep it in the refrigerator for quick omelets all week.
Storage and Leftovers
Omelets are best eaten fresh. The cooked vegetable filling keeps in the refrigerator for up to 3 days, so you can whip up a fresh omelet in about 5 minutes on busy mornings.
This article is for general information and isn’t medical advice. Talk with your healthcare provider or a registered dietitian about your individual needs, especially if you have a health condition or food allergies.
