Broccoli & Parmesan Cheese Omelet

5.0
(3)
2 Reviews

This high-protein breakfast recipe features broccoli and cheese folded into a light and fluffy omelet.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Cook Time:
15 mins
Total Time:
15 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
High-Calcium Bone-Health Healthy Pregnancy Healthy Aging Healthy Immunity Vegetarian High-Protein Low-Calorie
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Ingredients

  • 2 large eggs

  • 2 large egg whites

  • 1 teaspoon extra-virgin olive oil

  • ½ cup chopped broccoli

  • 1 shallot, finely chopped

  • ¼ cup finely grated Parmigiano-Reggiano cheese

  • 1 slice sprouted-grain bread, toasted

Directions

  1. Whisk eggs and egg whites together in a small bowl; place near the stove.

  2. Heat oil in a medium nonstick skillet over medium heat. Add broccoli and shallot; cook, stirring frequently, until tender, about 5 minutes. Pour the eggs into the pan, without stirring, and sprinkle cheese on top. Cover the pan and cook until the eggs are set, 3 to 4 minutes. Serve with toast.

    Broccoli & Parmesan Cheese Omelet
Originally appeared: EatingWell Magazine, May/June 2014

Nutrition Facts (per serving)

407 Calories
20g Fat
22g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 omelet
Calories 407
% Daily Value *
Total Carbohydrate 22g 8%
Dietary Fiber 4g 15%
Total Sugars 3g
Added Sugars 1g 2%
Protein 33g 66%
Total Fat 20g 26%
Saturated Fat 7g 37%
Cholesterol 386mg 129%
Vitamin A 2016IU 40%
Vitamin C 35mg 39%
Folate 83mcg 21%
Sodium 683mg 30%
Calcium 336mg 26%
Iron 3mg 18%
Magnesium 43mg 10%
Potassium 447mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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