Mix and Match Diabetes-Friendly Omelet Recipe

Diabetes-Friendly Omelet
Richard Jung/StockFood Creative/Getty Images
Total Time 15 min
Prep 10 min, Cook 5 min
Servings 1

An omelet can be a great breakfast option for those with diabetes. While most traditional American breakfasts tend to be high in fat and carbohydrates, an omelet prepared with the right ingredients and technique is low-carb, tasty, and twice as healthy.

While some prefer a traditional ham-and-tomato omelet, you should mix and match ingredients from the list of suggested lean proteins and vegetables to build the omelet of your dreams. This is one diabetes-friendly recipe you will definitely want to keep.

Ingredients

  • 1 tablespoon olive oil, divided
  • 1 garlic clove, minced
  • 2 scallions, minced
  • 1 ounce of lean ham
  • 1/2 cup vegetable mix (see suggestions below)
  • 3/4 cup egg substitute
  • 2 tablespoons grated parmesan cheese
  • 1/4 cup fresh basil leaves, chopped

Preparation

  1. Heat half of the olive oil over medium heat.
  2. Sauté garlic and scallions until fragrant—keep a close eye on them to make sure they don't burn.
  3. Sauté ham and vegetables over medium heat (if you're using tomatoes, reserve them until the very end to prevent them from breaking down). Remove from pan and set aside. Wipe pan clean.
  4. Heat the other half of the olive oil. Add egg substitute to the heated skillet. Swirl and slightly scramble the egg until they coat the bottom of the pan and begins to set.
  1. Add the pre-cooked meat/vegetable mix along with cheese and chopped herbs.
  2. Tilt the pan slightly and gently fold one edge of the omelet over the other to seal.
  3. Remove from pan and serve.

Ingredient Variations and Substitutions

The key trick here is to use an egg substitute for the omelet base. Egg substitutes are essentially 99 percent egg whites with added coloring, spices, salt, onion powder, "natural flavoring," and things like xanthan gum and guar gum to give it a whole egg texture. Nutrients are then added back to replace those lost from the yolk, including iron, zinc, folate, thiamin, riboflavin, vitamins A, E, B6, and B12, and the equivalent amount of protein as whole eggs.

Be selective on the brand you choose, as some egg substitutes have added vegetable oil (largely unsaturated), while others, like Egg Beaters, are entirely fat and cholesterol free.

Mix and match in your favorite vegetables.

Popular options include:

  • Asparagus, pre-steamed
  • Broccoli, pre-steamed
  • Mushrooms, sliced, chopped, or quartered
  • Onions, thinly sliced
  • Peppers, thinly sliced
  • Spinach, whole leaf or chopped
  • Tomatoes, chopped or sliced
  • Zucchini, grated or thinly sliced

Cooking and Serving Tips

Make a point of using a nonstick skillet so that no added butter or fat is needed.

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