Sunday, April 30, 2017

Spinach & Tomato Veggie Omelet

Omelets are one of my favorite breakfast foods and they can be a healthy option. This veggie omelet features sauteed grape tomatoes, spinach and onions wrapped up in melty cheddar cheese. The best part? It is simple to make and still fits into a busy morning routine, all while keeping you on track with your healthy eating goals.


Mornings are busy! There always is too much to do and I may be a bit ambitious the night before about all that I will accomplish before walking out the door for work. Run 30 minutes. Create and finish a blog post. Clean the house. Do a load of laundry. And the list goes on. How much actually gets accomplished? Well... not that entire list I can assure you.

One of my New Year's Resolutions this year was to finally establish regular healthy eating habits - you know, the type that don't fade once we get into March - and drop these last 20 pounds. I've been testing several new recipes lately that fit into these goals and they are delicious! Incorporate more herbs and veggies into whatever you are making and it will add so much to the flavor. And don't forget the protein. Eggs and cheese are both great sources of protein in this recipe.

Goal setting and planning is important. Did you know that farmers do a lot of it? Winters are not quite as busy as the fall harvest or spring planting seasons, but they are spending many snowy days planning out the upcoming year's crop. What will they plant in which fields according to their rotations between crops? What equipment needs a tune up or replacement before the weather warms up? How are prices looking? These are just a few of the questions they are asking. For more about what planting entails, click here. 

Planting corn

However, as much as we plan, we can't control everything. The weather is one of the biggest frustrations. Take the last few weeks, for example. The weather has been great and many farmers have been out in the fields planting. Some are almost done. Then we got a huge rain recently. Too much rain drowns crops. Seeing gigantic puddles (or rather, mini lakes) in a crop field is not a good sign. It likely means the farmer will have to replant the seed. Not enough water (drought) is bad, too much water (drowning crops) is bad.

Let's get back to helping you kick start your day on the right foot and maintain your healthy goals with a nutritious breakfast!


Spinach & Tomato Veggie Omelet

What you'll need...

  • 2-3 eggs per omelet
  • Cheddar cheese, shredded
  • Spinach
  • Grape tomatoes
  • Onion, diced
  • Olive oil
  • Salt and pepper to taste

Kitchen Equipment
  • Frying pan
  • Bowl for sauteed veggies
  • Bowl to mix eggs
  • Whisk
  • Spatula (If you are good at flipping omelets, you won't need one. I'm not a chef and haven't perfected this skill yet so I use one)
  • Cutting board and knife to chop veggies

How to make it...
  1. Chop onion, halve grape tomatoes and chop spinach into slightly smaller pieces
  2. Place about 1-2 tbsp. olive oil into the hot frying pan, distributing it throughout
  3. Add veggies into the frying pan to saute them
  4. Once onion is translucent and spinach and tomato are softer, move veggies to a separate bowl
  5. Mix 2-3 eggs per omelet in a separate bowl with a whisk; add a dash of salt and pepper
  6. Add 1 tbsp. olive oil to the frying pan if there isn't any left in it 
  7. Add the egg mixture to the frying pan, distributing it throughout the pan
  8. When the egg begins to set, move a spatula around the edges. When it is not sticking to the pan, add the hot, sauteed veggies
  9. Add shredded cheddar cheese on top of the veggies and fold half of the egg mixture over the top of the veggies
  10. Cook for a minute and then flip
  11. It's important to make sure the egg is fully cooked, so you may need to cook longer per side.
  12. When it's done, add some cheese and veggie mix to the top and flip it so the new additions are against the frying pan. Wait 10-20 seconds and then flip again. Cheese should be melted on top. 
  13. Enjoy!


  1. Hi Kimmi, this would be a great addition to the tomato theme over at Food on Friday (which is on right now). Each month there are 3 different themes plus a Potluck – so you should always be able to share something. If you would like to join in the fun on a regular basis please schedule a reminder for the second Friday of each month (NZ time). Cheers from Carole's Chatter

    1. Hi Carole! So sorry - I just saw your comment. I would love to join, thanks so much for asking!