Mix & Match Diabetic Omelet Recipe

Switch Up Your Favorite Fillings for a Perfectly Balanced Diabetic Meal

omelet
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An omelet is a great breakfast option for a diabetic. Most traditional breakfasts in our country tend to be high in carbohydrates, but an omelet prepared according to my specifications is just the opposite.

Using egg substitute as an omelet base actually makes a nice omelet texture that is low in fat and cholesterol.

Using a nonstick skillet so no added butter or fat is required (just a quick shot of vegetable oil cooking spray) also helps make the omelet low enough in fat and cholesterol that a diabetic could conceivably have it for breakfast several times a week.

 

While I prefer a ham-and-tomato omelet myself, you can mix and match from the following suggested lean protein and vegetable choices to customize your omelet to your own taste. 

Basic Mix & Match Diabetes-Friendly Omelet

Ingredients:

3/4 cup egg substitute

1 ounce lean meat or cheese, such as:

  • Ham
  • Canadian Bacon
  • Low-fat Cheddar cheese
  • 2 tablespoons grated Parmesan cheese

1/2 cup chopped vegetable, such as:

  • Asparagus
  • Broccoli
  • Scallions
  • Mushrooms
  • Onions
  • Peppers
  • Spinach
  • Tomatoes
  • Zucchini

Directions:

  1. Spray a skillet with fat-free cooking spray. Sauté meat and/or most vegetables for 2 to 3 minutes.
     
  2. Add egg substitute. Either scramble or cook as an omelet, (if you opted to use cheese or tomatoes, add these when eggs are close to being done).

Note: Add 2 slices of whole-wheat toast spread with diet jelly, one serving of fruit, and coffee with 2 tablespoons of fat-free half-and-half for a perfectly well-rounded breakfast.

The nutritional facts for this full breakfast are 425 calories, 53 grams carbohydrate, 10% calories from fat.

 

Most, but not all, fresh, frozen and powdered egg substitute products are actually just egg whites that have been colored yellow to look like whole eggs. 

Nutrients are added to make up for the ones 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.

Some brands add vegetable oil, so check the label to make sure it's low in fat.

While egg substitutes work well in egg dishes, quiches and frittatas, their lack of leavening power makes them not the best choice for most baked goods.

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