The perfect omelet loaded with the goodness of vegetables, turmeric, and cheese for a yummy and healthy keto breakfast!
Make this sunshine omelet for breakfast and give yourself a great start and a boost of energy for the day. This omelet recipe can also be a part of your post-workout meal, especially if you are a vegetarian. The vegetables in this recipe, in addition to nutrition and flavor, add a variety of color and crunch to it which complements the fluffy texture of the eggs. The turmeric imparts antioxidant and anti-inflammatory properties and also gives a nice yellowish tint.
Health benefits of eggs
- Strong muscles: The high-quality protein in eggs helps maintain and repair body tissues, including muscle.
- Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.
- Energy production: Eggs contain all the nutrients that the body needs to produce energy.
- A healthy immune system: Vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.
- Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.
- A healthy pregnancy: Eggs contain folic acid, which may help prevent congenital disabilities, such as spina bifida.
- Eye health: The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.
- Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.
To experience the health benefits of eggs, a person should eat them as part of a balanced diet.
What makes this vegetable omelet healthier?
Variety of vegetables
Omelet is one of the easiest recipes you can do with eggs. And the best thing about an omelet is that you can let your creativity take over and add stuff like vegetables and meat that make it even more nutritious and tasty. No matter what, the omelet always gets loved and eaten without any questions asked. It is also an excuse to add the antioxidant turmeric to your diet. In this recipe, I’ve used carrots, sauteed bell peppers, onions and cabbage with turmeric, spices and herbs. Cheese and milk add a creamy texture to the omelet.
- Turmeric is well known for its antioxidant and anti-inflammatory properties from its main component, curcumin.
- Curcumin also boosts levels of the brain hormone BDNF that fights degenerative processes in the brain.
- Curcumin has been studied as a beneficial herb in cancer treatment and been found to affect cancer growth, development and spread at the molecular level.
- Curcumin lowers the risk of heart disease by improving the function of the endothelium, which is the lining of your blood vessels.
- Curcumin can help treat symptoms of arthritis.
How to make the omelet with vegetables and turmeric
Saute onions, bell peppers, cabbage and beat along with the eggs, grated carrot, cilantro, milk, turmeric, salt and pepper. Heat a non-stick omelet pan on low flame, spread oil and pour 3 tablespoons of the beaten egg mixture. Sprinkle grated cheese on top and tilt the pan or stir gently so that the egg gets cooked. Once the egg is almost cooked but still moist, fold and remove immediately to a serving plate. Repeat for the rest of the egg mixture.
What else can I add to this healthy omelet?
Looking for variations? You can add leftover meat, minced tofu, sauteed mushrooms, diced ham, fresh herbs, spinach or other vegetables.
What can I serve with this vegetable and turmeric omelet?
Who says omelets are only for breakfast? Turn this omelet into your quick lunch, brunch or dinner with these dishes:
- pasta salad with mint yogurt dressing
- coconut flavored cauliflower rice
- no-mayo coleslaw
- lemon garlic quinoa or 3 bean Mexican quinoa
- creamy vegan chickpea pasta
- cauliflower rice with masala chicken
- buttermilk baked chicken legs
- mint chicken drumsticks
- stir-fried red rice with chicken
Tips and tricks to make the best omelet with vegetables and turmeric
Though omelets are one of the easiest dishes to prepare, the trick lies in the technique and time taken for cooking, so as to maintain the right texture and taste.
- Use only 1 teaspoon of oil for each omelet. You want it to be soft; too much oil will make it crispy on the edges.
- As a personal preference, I like my omelet slightly browned on the bottom. If you prefer yours to be completely yellow and soft, pour the egg mixture onto the pan as soon as you turn on the flame and spread the oil. Cook on a low flame.
- The egg mixture keeps well for a day when refrigerated, so you can make it ahead. But cook the omelet just before serving.
Other easy egg recipes you might want to try:
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Omelet with vegetables and turmeric
- 6 eggs
- 1 onion finely chopped
- 1/2 cup cabbage shredded
- 1/3 cup each red, yellow and green bell peppers finely chopped
- 1 carrot grated
- 1/2 cup cilantro finely chopped
- 1/2 teaspoon turmeric powder
- 1/4 cup low-fat milk
- 1/2 cup cheddar cheese shredded
- salt and pepper
- Heat 2 teaspoons of oil in a pan and saute the onions, cabbage and the bell peppers for 10 minutes. Remove from heat and let the mixture cool.
- Transfer to a mixing bowl and add eggs, carrots, cilantro, turmeric powder, milk, salt and pepper. Beat all the ingredients together.
- Spread 1 teaspoon of oil in an omelet pan. Pour 3 tablespoonfuls of the beaten mixture, spreading evenly. Sprinkle 2 tablespoons of shredded cheese evenly on top. Cook on medium-low flame for about 2 minutes, then stir the mixture a bit so that the uncooked parts roll over and get cooked.
- When the egg is no longer runny but still gooey, fold the omelet and immediately transfer to a serving plate.
- Repeat for the rest of the egg mixture. This recipe makes 4 omelets.
- Don’t use more than 1 teaspoon of oil for cooking- else the edges may turn crispy.(assuming that you are using a non-stick omelet pan)
- Always cook an omelet on low or medium-low flame to get the best texture and taste.
- Omelet tastes best when served immediately, so cook it just before serving. The mixture can be prepared ahead and refrigerated.
This recipe was originally published in March 2018 and has been updated with more images to give you a great experience!
“Health benefits of eggs” reference: https://www.medicalnewstoday.com/articles/283659.php
“Health benefits of turmeric” reference: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric