Feta Omelette Roulade

Veggie Omelette Roulade
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 388
Fat 27g
Carbs 10g
Protein 26g
View All
Total Time 27 min
Prep 7 min, Cook 20 min
Servings 1

A well-balanced breakfast wrap can be a healthy choice, but if you can't tolerate a wheat-based tortilla high in FODMAPs, it'll likely trigger IBS symptoms. Why cope with bloating, belching, and excessive gas first thing in the morning? Your breakfast is meant to leave you energized, not feeling uncomfortable.

Instead of stuffing your wrap with eggs and veggies, try rolling your veggies into your eggs. This omelette roulade provides enough protein (about 25 grams) to keep you full until lunchtime and gives you a heaping serving of veggies and greens first thing in the morning, none of which are high in FODMAPs (think mushrooms and onions found in a traditional omelette). It also features feta cheese, which, although a milk product, is low enough in FODMAPs per serving for you to enjoy symptom-free.

Ingredients

  • 3 large eggs
  • 1 tablespoon unsweetened almond milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon turmeric
  • 1/8 teaspoon cumin
  • 1/8 teaspoon paprika
  • 1 teaspoon olive oil
  • 1/4 cup fresh arugula leaves
  • 1/4 cup crumbled feta cheese
  • 1/2 medium carrot, julienned
  • 1/4 bell pepper, any color, julienned
  • 1/4 small zucchini, julienned

Preparation

1. In a small bowl, combine eggs, almond milk, salt, pepper, and spices. Beat until well combined.

2. Heat the olive oil in a 10-inch non-stick pan or skillet over medium heat for a 5 to 10 seconds.

3. Evenly pour in the egg mixture. Cook covered over medium heat for 3 to 5 minutes, or until you can easily flip the omelette using a spatula. Flip halfway and cook for another 2 to 3 minutes on the other side.

4. When ready, remove from heat and let cool completely, about 10 minutes. You can use this time to cut up your vegetables.

5. Arrange arugula leaves on the cooled omelette. Sprinkle the feta cheese on top, then arrange the carrots, bell pepper, and zucchini along the middle and sides. Leave about two inches from one end empty for easier rolling.

6. Roll the omelette, keeping the edge under it once rolled. Cut in half and enjoy!

Ingredient Variations and Substitutions

The spice profile for the egg wrap itself is versatile, so feel free to swap in different ones. Cumin can add a Middle Eastern kick, for example, or try basil, oregano, or thyme for a more herby flavor.

The vegetable filling is also quite versatile as long as you choose veggies that won't trigger IBS symptoms. Alternate options low in FODMAPs include sprouts, green beans, parsnips, potatoes, spinach, turnips, and radishes. Common omelette ingredients like onions and mushrooms are higher in FODMAPs—mushrooms contain large amounts of mannitol per serving, while onions provide large amounts of fructans per serving.

Be cautious with using these if you haven't reintroduced them or know that they trigger your symptoms.

Cooking and Serving Tips

Before pouring the egg mixture make sure the entire pan is greased in order to avoid the omelette from sticking. If you're using a much bigger pan, note that the omelette may come out thinner, increasing the chance of it ripping when you're ready to roll it.

And who says omelette roulades are for breakfast only? Save half the roll and pair with quinoa or another low-FODMAP grain like buckwheat or rice for a complete balanced lunch or dinner.

Nutrition Facts
Servings: 1
Amount per serving  
Calories 388
% Daily Value*
Total Fat 27g 35%
Saturated Fat 11g 55%
Cholesterol 591mg 197%
Sodium 1166mg 51%
Total Carbohydrate 10g 4%
Dietary Fiber 2g 7%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 26g  
Vitamin D 3mcg 15%
Calcium 304mg 23%
Iron 4mg 22%
Potassium 530mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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