Savoury veggie waffle omelette
Prep Time:
10 minutes
Cook Time:
5 minutes
Serves:
2 Servings
Serving Size:
1 omelette (230 g)
Breakfast
This fun protein-rich breakfast is high in taste and low in carbs.
Ingredients
Serves: 2
- Cooking spray
- 4 eggs + 2 egg whites
- ¼ cup (60 mL) cheddar cheese
- ½ cup (125 mL) finely diced onion
- ½ cup (125 mL) finely diced bell peppers
- ½ cup (125 mL) coarsely chopped arugula or spinach
- ¼ cup (60 mL) quartered cherry tomatoes
- 1⁄8 tsp (0.5 mL) salt
- ¼ tsp (1 mL) pepper
Instructions
- Set your waffle iron to a low setting and allow it to preheat. Generously coat both the top and bottom plates with cooking spray.
- Beat eggs and egg whites in a large bowl. Stir in cheese, onion, peppers, arugula, tomatoes, salt and pepper. Mix to evenly distribute all ingredients throughout the eggs.
- If using a single waffle iron, pour half of the mixture into the centre of the preheated iron. If using a double waffle iron, gently pour the mixture evenly into each side, ensuring not to overfill. Close the lid gently and cook for about 4–5 minutes, or until cooked through. Check early, as some waffle irons cook more quickly, to prevent burning.
Tips
- Cooking know-how: If you don’t have cooking spray, pour a small amount of oil onto a brush or paper towel and gently coat the waffle iron before adding the egg mixture. Be sure to get oil into the crevices.
- Nutrition know-how: This is a high-protein, low-carbohydrate recipe. To add carbohydrates, serve with 1–2 slices of whole-grain toast or a bowl of fruit salad.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 250 | |||
| Fat 15 g | 20 % | ||
| Saturated Fat 6 g + Trans Fat 0.1 g | 31 % | ||
| Cholesterol 385 mg | |||
| Sodium 410 mg | 18 % | ||
| Carbohydrate 8 g | |||
| Fibre 2 g | 7 % | ||
| Sugars 5 g | 5 % | ||
| Protein 21 g | |||
