Breakfast of Champions: Omelettes

Move over Wheaties, Egg-Substitute Omelettes are the new Breakfast of Champions. Of course all of you have heard “Breakfast is the most important meal of the day” thousands of times. To me, it’s the most important meal not only because it starts up your metabolism and keeps your mind and body energized for the day, but because, if eaten right, can help you stay on track with your diet for the rest of your day. Think about it: if you eat a nutrient-less bowl of sugary cereal or a greasy plate of eggs and sausage for breakfast, when it comes to lunch are you really going to want to eat something healthy? No, your day is already shot! Now, if you were to eat a healthy, satisfying breakfast you will probably be more likely to eat a little healthier throughout the day since you already got off to a great start! (Just think about the Nutri-Grain Bar commercial and apply it to a much more filling, savory breakfast)

While your typical carb-stars are what you would probably turn to for a quick and easy breakfast, cereal, oatmeal, and English muffins can get a little repetitive. Using an egg-substitute in your daily breakfast routine can significantly increase the amount of protein in your diet. One serving (1/4 cup, equivalent to one large egg) has just 30 calories, 6 grams of protein, 0 grams fat, and 0 mg cholesterol.  One large egg, on the other hand, has on average 70 calories, the same 6 grams of protein, 5 grams of fat, and 211 mg of cholesterol! And who makes eggs with just one egg? If you were to have a standard 3-egg omlette, that would be 15 grams of fat and 633 mg of cholesterol, before you even add cheese… That’s more than double the recommended amount of cholesterol for your whole day!

Think maybe you can slim down an omelette with veggies? If you ordered a Spinach and Mushroom Omlette at IHOP to avoid the 1,400+ calorie Big Steak or Bacon Omelette, you would STILL pack in 132% of your daily saturated fat allowance and 248% of your cholesterol allowance. Still think the veggie option is okay? Your best bet when it comes healthy breakfast is definitely cooking it up at home, but if you are eating out at a restaurant, ask for an egg-substitute or egg whites and either no or a very small amount of cheese.

Think flipping omelettes is out of your league? With the help of an egg-substitute, a small skillet, and a rubber or silicon spatula you can have a perfect omelette at home any day of the week, in under 10 minutes! Follow these simple steps…

(I actually do measure out my egg-substitute to get the perfect omelette every time.) 

Basic Omelette Steps:

Preheat a small skillet to medium heat. Spray with olive oil cooking spray. Sauté your choice of veggies for 2-4 minutes. Add 2/3 cup of egg-substitute and let set. Once egg starts to set (about 3 minutes), gently lift up one edge of the egg mixture with a rubber spatula and tilt pan to let the liquid flow underneath. Repeat 2 more times on opposite sides of the pan. Once egg is complete set (can still be a tad runny on top) lift up entire egg sheet and flip with your rubber spatula. Cook for just a few seconds, then using the spatula again flip over to the initial side. Sprinkle cheese on one half of egg sheet and fold over. Enjoy!

The nutrition information for a standard omelette with 2/3 cup egg-substitute, 1/8 cup fat free cheese, and an array of veggies is:

154 Calories

Total Fat: 2.3 g

Saturated Fat: 0.3 g

Cholesterol 2.5 mg

Sodium: 539.2 mg

Carbohydrates: 10.8g

Fiber: 1.2 g

Sugars: 6.5 g

Protein: 21.5 g

Supplement your hearty, protein-filled breakfast with a piece of fruit, fat free yogurt, or toasted low calorie bread with sugar free preserves and you have started off your day with a very well-rounded breakfast J

Some of my favorite omelette combinations are:

• Garden: spinach, zucchini, onions, FF mozzarella cheese
• Southwest: green peppers, red peppers, onions, FF cheddar cheese
• Herb: parsley, dill, thyme, garlic & herb flavor light laughing cow cheese (just add the herbs right into the egg-substitute and schmear on the cheese instead of sprinkle)
• Hearty: deli ham, mushrooms, onions, FF mozzarella or cheddar cheese

Honestly, you can use whatever is in your fridge. Whatever leftover veggies, meats, and cheeses will do!!