Heart Healthy Southwestern Egg White Omelet

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Omelets are one of those dishes that can be eaten at any time of day.  I love omelets for brunch and also won’t turn one down for dinner or for lunch for that matter.  My favorite omelet has to be the Ham and Swiss Omelet from the Original Pancake House.  If you have ever had an omelet there, you know how amazing their omelets are.  However I can’t eat those omelets very often as they are hundreds and hundreds of calories because they are packed full of ham and mounds of cheese.

Just because you have to forgo the decadent Original Pancake House style omelet does not mean that you have to say goodbye to omelets forever.  In this recipe I use egg whites instead of whole eggs.  I chose egg whites because 3 whole eggs are 6 points plus, whereas 4 egg whites are only 1 points plus.  It’s up to you, but I like the idea of saving 4 or 5 points which I can use for yummy things like cheese or ham (I love ham!!!).

The key to using egg whites in your omelet is to have flavorful ingredients and toppings.  Once I ordered an egg white omelet with only peppers, onions, and ham; let me tell you I had to force that omelet down.  It just didn’t have enough flavor and although I’m sure it was a healthier brunch option, it wasn’t worth it.  I believe that while we should all be eating healthily you need to also enjoy your food because life is too short!

I love to use salsa to top my omelets because it is 0 points and it adds great flavor to the omelet.  It tops the omelet in this recipe and gives it a great Southwestern flavor.


2 egg whites (you could use more if you would like a larger omelet)

6 slices of deli-sliced low-fat turkey cut into small pieces (I used Oscar Meyer Deli Fresh Shaved Cracked Black Pepper Turkey)

1/4 cup shredded reduced fat cheddar cheese

1/4 cup salsa (I used Pace, but you could use whatever is your favorite)

1 tbsp milk

Salt and Pepper, season to taste

Spray frying pan with cooking spray.  Beat together egg whites and milk.  Season with salt and pepper if desired.  Heat frying pan over medium heat.  Pour egg whites into frying pan. Sprinkle turkey and cheese over egg whites.  Cook until egg whites are no longer runny.  Fold omelet in half and transfer to plate.  Sprinkle remaining cheese over omelet and top with salsa.  Makes 1 omelet.

This recipe is very basic and could be adjusted easily to your favorite omelet ingredients.  Just remember to stuff your omelet with healthy “free” ingredients like bell peppers, onions, tomatoes, and mushrooms and try to keep an eye on how much cheese or sour cream you pile on to your omelet as the points can add up quickly!

What is your favorite heart healthy omelet recipe?

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