Fresh Garden Omelet

Fresh Garden Omelet

In this Recipe Makeover, garden vegetables and cottage cheese add a delicious, lighter twist to the traditional country omelet.

Per serving: 138 calories, 6.9g fat and 2.1g sat fat.

Saves: 95 calories, 10.6g fat and 6.3g sat fat!


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Serves: 6 person(s) Change

Preparation Time: 10 mins
Cooking Time: 20 mins

Yield: 6 x small omelets

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Quick And Easy Recipe Gluten-Free Recipe

About this Recipe Makeover

Omelets in diners can be high-calorie and high-fat. Fresh Garden Omelet trims the calories and fat by reducing the amount of milk and eggs (generally 2 to 3 large eggs per traditional omelet), and by trading whole milk for low-fat cottage cheese. Reducing the amount of salt and adding fresh vegetables, this made-over omelet makes for a lighter breakfast.

Ingredients Show Makeover Show Traditional

  • 1 1/2 cup sliced broccoli
  • 1 cup thinly sliced carrots
  • 5 eggs
  • 1 cup low-fat cottage cheese
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 cup sliced mushrooms
  • 2 Tbsp butter
  • 1 small tomato, sliced
  • 1/4 cup grated Wisconsin parmesan cheese (1 oz)
  • 10 large eggs
  • 1/2 cup whole milk
  • 3/4 tsp salt
  • 1/2 tsp black pepper
  • 2 Tbsp butter
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup chopped onion


Steam broccoli and carrots until crisp-tender. In a medium bowl, blend eggs, cottage cheese, salt and pepper. Stir in vegetables.

Melt butter in a 10-inch oven-proof skillet. Pour egg mixture into pan. Cook over medium heat, lifting edges to allow uncooked portions to flow to bottom.

When top is almost set and bottom is browned, place under broiler. Broil 5 inches away from heat source for 2 to 3 minutes. Top with tomato slices and Parmesan cheese; broil an additional 2 minutes. Serve.

Thanks to Wisconsin Milk Marketing Board

Nutritional Info (per serving)

CALORIES 138 cals
Kilojoules 576 kJ
Fat 6.9 g
Saturated Fat 2.1 g
Cholesterol 162 mg
Sodium 404 mg
Carbohydrates 7.5 g
Fiber 1.5 g
Total Sugars 2.3 g
Protein 11.8 g
Calcium 78.0 mg
CALORIES 233 cals
Kilojoules 976 kJ
Fat 17.5 g
Saturated Fat 8.4 g
Cholesterol 380 mg
Sodium 531 mg
Carbohydrates 3.6 g
Fiber 0.3 g
Total Sugars 2.6 g
Protein 14.9 g
Calcium 175.0 mg
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