Low-Sodium Veggie Omelet

This recipe was born from a rather peculiar malady that has required me to, at least temporarily, refrain from salt as much as possible. I thought this task sounded awfully onerous, not to mention tasteless. I moped for a while. Didn’t eat much that first day. Laid in bed for a while. And then pulled myself up from my malaise and said “Keri–you are The Stone Soup Cook!” You can figure this out.

After a reasonable night’s sleep, and a change in my attitude, I wanted a good breakfast and came up with this recipe.

This is a really good omelet. Would it be better with salt? Maybe. But I’ll say it again: this is a really good omelet. In the place of salt, I have substituted this great Florida Citrus Pepper Blend from The Spice House and Smoked Paprika from Penzey’s, both of which are bursting with flavor and entirely salt-free.

I sautéed some asparagus and red bell pepper and put a slice of American cheese (which yes, I realized too late, has a little salt) and topped the whole thing with avocado slices. This is truly a California omelet and it was VERY healthy. And ideal for those watching their salt intake.

I made it with asparagus and red bell pepper, but broccoli, spinach, zucchini, potatoes, and lots of other veggies would be equally at home in this omelet–experiment with whatever is in season!

Print Recipe

Low-Sodium Veggie Omelet

Author: keriawilliams

Ingredients

Servings

• 3 spears asparagus (sliced into 1/4" coins)
• ¹⁄₄ red bell pepper (diced)
• 2 large eggs
• splash of cream or milk
• ¹⁄₄ tsp smoked paprika
• ¹⁄₄ tsp salt-free citrus pepper
• olive or pecan oil for sautéing
• 1 slice American cheese
• ¹⁄₂ avocado (sliced)

Instructions

1. Heat a small saute pan over medium-high heat. Add oil and let it get hot and shimmering, but not smoking. Toss in the veggies. Add about 1/8 tsp of the smoked paprika, and all the citrus pepper. Saute the veggies until soft (add veggies according to how long they'll take to cook--i.e. potatoes will take longer than zucchini to cook, so cook accordingly.) Stir occasionally to make sure the veggies don't get too brown.

1. While the veggies are cooking, crack the eggs into a small bowl, add the cream and some pepper and whip with a fork until fully whisked.

1. When the veggies are done, transfer them to a small bowl and set aside. To the hot saute pan, add the eggs and let them sit for a little while

1. To the now empty, but still hot saute pan, add the whisked egg mixture and let set for a minute or two. Carefully pull the sides of the freshly set eggs back towards the middle of the pan, letting the unset egg mixture fall onto the pan. Keep doing this until the eggs are almost set and then carefully flip over. This is easiest to do in a non-stick or better yet, a nicely seasoned cast iron skillet.

1. Once the omelet is flipped, carefully place the cheese on one side of the omelet. Add the sautéed veggies atop the cheese. Sprinkle a little more citrus-pepper seasoning or smoked paprika over top and fold the omelet over.

1. Turn the omelet onto a plat and sprinkle with smoked paprika. Serve with toast or breakfast potatoes.