Denver Omelet

Diabetic-Friendly Denver Omelet (Low Sodium, High Protein)

Ingredients

• 1 large egg yolk
• 2 large egg whites
• 1 tbsp water or low-fat milk
• ¼ cup diced low-sodium ham or Canadian bacon
• 2 tbsp diced green bell pepper
• 2 tbsp diced onion
• 2 tbsp diced tomato (optional)
• 2 tbsp shredded reduced-fat cheddar or Swiss cheese
• 1 tsp olive oil or nonstick cooking spray
• Black pepper to taste

Instructions

1. In a bowl, whisk the egg yolk, egg whites, and water or milk until smooth.
2. Heat olive oil in a nonstick skillet over medium heat.
3. Sauté the low-sodium ham or Canadian bacon, bell pepper, and onion for 2–3 minutes until softened.
4. Pour in the egg mixture and allow it to set slightly.
5. Sprinkle with cheese and tomatoes.
6. Fold the omelet in half and cook until fully set.
7. Season with black pepper and serve warm.

Optional Add-Ins

• Spinach or mushrooms for extra fiber
• Avocado slices for healthy fats
• Fresh herbs for flavor without added salt

Image by Marta Tapias Merino (Pixabay)

Notes:

This healthier version of the classic Denver omelet is made with low-sodium ham or Canadian bacon, mostly egg whites, and reduced-fat cheese for a low-carb, high-protein breakfast that fits well into a diabetes-friendly meal plan.

Directions

1. Calories: 220
2. Carbohydrates: 5g
3. Protein: 22g
4. Fat: 12g
5. Fiber: 1g
6. Sodium: 350–400mg