Spinach and Italian Cheese Omelet


My family loves omelets so on Sunday mornings I make omelets! It is funny how traditions begin! I love this one in particular because I do not get a heavy, I-want-to-go-back-to-bed feeling after eating; I feel energetic and great which makes me very, very happy!!

­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­Spinach and Italian Cheese Omelet


1 egg

1 egg white

1/4 teaspoon dried Italian seasoning, crushed

Dash salt

Dash cayenne pepper

Nonstick cooking spray

1/2 cup lightly packed fresh baby spinach leaves, coarsely chopped


4 tiny cherry tomatoes, halved

3 tablespoons reduced-fat shredded Italian cheese blend (Sargento makes this blend)


In a small bowl combine egg, egg white, Italian seasoning, salt, and cayenne. Using a fork, beat until combined but not frothy.

Lightly coat an unheated 8-inch nonstick skillet with cooking spray. Preheat the skillet over medium-high heat. Add egg mixture to skillet. Reduce heat to medium. As egg starts to set, use a spatula to gently lift edges of set egg white, tilting pan to allow liquid egg white to run under set egg. Continue until egg is set but still shiny.

Arrange spinach, tomatoes and 2 tablespoons of the cheese over half of the egg in the skillet. Fold the unfilled half of the egg over the filling. Gently slide the omelet out of the skillet onto a serving plate. Sprinkle with the remaining 1 tablespoon cheese.

Nutrition Facts Per Serving:

Servings Per Recipe: 1

Per Serving: 175 calories

9 g total fat (4 g sat. fat)

197 mg cholesterol

509 mg sodium

5 g carb. (2 g fiber, 2 g sugars)

17 g protein

Diabetic Exchanges

Lean Meat: 2.5; Fat: 1; Vegetables: 0.5