Avocado & Kale Omelet

4.5
(6)
6 Reviews

Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale will keep hunger at bay for longer in this healthy omelet recipe.

By
Julia Clancy
Julia Clancy

As lead recipe developer for EatingWell, Julia Clancy developed and tested recipes contributed by featured chefs and content creators as well as developing original recipes, two of which were featured as cover recipes. She wrote and edited all types of content for EatingWell and managed their library of cookbooks and other publications.

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
Prep Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Low-Carb Bone-Health Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Soy-Free Vegetarian High-Protein Gluten-Free Low-Calorie Gut Healthy Anti-Inflammatory Mediterranean Diet
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Ingredients

  • 2 large eggs

  • 1 teaspoon low-fat milk

  • Pinch of salt

  • 2 teaspoons extra-virgin olive oil, divided

  • 1 cup chopped kale

  • 1 tablespoon lime juice

  • 1 tablespoon chopped fresh cilantro

  • 1 teaspoon unsalted sunflower seeds

  • Pinch of crushed red pepper

  • Pinch of salt

  • ¼ avocado, sliced

Directions

  1. Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.

  2. Toss kale with the remaining 1 teaspoon oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a pinch of salt. Top the omelet with the kale salad and avocado.

    7881847.jpg
Originally appeared: EatingWell Magazine, September/October 2017

Nutrition Facts (per serving)

339 Calories
28g Fat
9g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 omelet
Calories 339
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 4g 16%
Total Sugars 2g
Protein 15g 30%
Total Fat 28g 36%
Saturated Fat 6g 29%
Cholesterol 372mg 124%
Vitamin A 2343IU 47%
Vitamin C 29mg 32%
Folate 119mcg 30%
Sodium 446mg 19%
Calcium 97mg 7%
Iron 3mg 14%
Magnesium 40mg 10%
Potassium 506mg 11%

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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