Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"My wife and I tried to breakfast together, but we had to stop or our marriage would have been wrecked." -Winston Churchill, British Statesman

The refrigerator light goes on...

Be adventurous with your omelet. Substitute different veggies, herbs and even cheese. Try mushrooms with a bit of cilantro, a pinch of cumin and reduced fat Monteray jack cheese. Making an omelet takes all of 15 minutes in the morning. That's how long you'll wait in line at a fast food joint. Make your own breakfast today.


Low Sodium Omelet

Servings: 2 | Serving size: 1/2 omelet

Cooking Time: 15 Minutes

This recipe can easily be multiplied, but multiples should be cooked in multiple skillets. Leftover omelets make great sandwiches.

Low Sodium Omelet recipe from Dr. Gourmet


  • 1/2 tsp unsalted butter
  • 1/6 green bell pepper (julienne strips)
  • 2 large egg whites
  • 1 large egg yolk
  • 1 1/2 Tbsp water
  • 3 large fresh basil leaves
  • fresh ground black pepper (to taste)
  • 1/4 ounce Parmigiano-Reggiano (grated)

Melt the butter in a small non-stick skillet pan over medium heat. Add the peppers and cook until they are browned but not limp. Remove and set aside.

In a small mixing bowl whisk together the egg whites, eggs yolks and water. Add ground pepper to taste.

Heat a medium sized non-stick skillet over medium-high heat and place the basil in the bottom and pour the egg mixture over the top. Reduce the heat to medium heat and cook slowly. Gently slide a spatula under the eggs and carefully fold back the cooked portion so as to expose more uncooked egg to the bottom of the pan.

When the eggs are nearly set, add the peppers to the center (in a straight line so as to make folding easier). Fold the omelet in half over the peppers. Cook about 2 more minutes and remove.

Sprinkle the Parmigiano-Reggiano over the top of the omelet and then divide into two portions.

Nutrition Facts

Serving size: 1/2 omelet

Servings: 2

Amount Per Serving

Calories 144 Calories from Fat 77
% Daily Value
Total Fat 9g 13%
    Saturated Fat 4g 20%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 220mg 73%
Sodium 232mg 10%
Total Carbohydrates 3g 1%
    Dietary Fiber 1g 4%
    Sugars 1g
Protein 13g
Vitamin A 29% Vitamin C 32%
Calcium 14% Iron 7%
Vitamin K 7 mcg Potassium 260 mg
Magnesium 29 mg