Fitness & Nutrition

Baked Omelette is Gluten-Free, Diabetes-Friendly and Heart-Healthy

By on 08/28/2017

Try this healthy omelette for breakfast, lunch or dinner. A delicious way to add vegetables to your meal, this baked omelette is packed with zucchini, mushrooms, tomatoes and baby greens. This quick recipe is gluten-free, too.


  • 1/2 cup diced zucchini
  • 1/2 cup sliced mushrooms
  • 1/2 cup diced tomatoes
  • 1/2 cup chopped baby greens (such as spinach, Swiss chard or kale)
  • 1 egg lightly beaten
  • 1/2 cup egg whites (approximately 2 egg whites) lightly beaten
  • 2 Tbsp low-fat (1%) milk
  • 2 Tbsp chopped fresh herbs (such as basil, thyme, sage, parsley)


Preheat oven to 400°.

Heat a 4- to 6-inch ovenproof omelette pan (stainless steel or cast iron) on high heat until hot. Remove from heat and spray with nonstick cooking spray. Reduce heat to medium, add vegetables and sauté until caramelized, about 3 to 5 minutes.

In a small bowl, lightly whisk the egg, egg whites and milk. Add egg mixture to the pan and reduce heat to medium-low. Cook eggs for 2 minutes without touching.

Sprinkle herbs over top of egg mixture and bake in oven for 5 to 8 minutes, or until eggs set and are puffed and a toothpick inserted in the center comes out clean. Remove from pan and serve hot.

1 omelette
Serves 1

Calories: 186
Fat: 6g
Saturated Fat: 2g
Cholesterol: 166mg
Sodium: 398mg
Carbohydrates: 10g
Fiber: 2g
Protein: 24g

Copyright 2016-2017 © Baldwin Publishing, Inc. All rights reserved.
Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article or in any Health eCooking® video, recipe, article and/or other Health eCooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health eCooking® video, recipe, article and/or other Health eCooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.



Subscribe to Perspectives

About This Blog
Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness. The Einstein Healthcare Network "Terms of Use" apply to all content on this blog.