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Diabetic Dishes – Vegetable Omelet

Posted by Lindsey Kanter, RDN on Apr 24, 2024 12:00:00 PM
Lindsey Kanter, RDN

Maintaining a balanced diet is crucial for managing diabetes effectively. However, healthy eating doesn't have to be bland or boring. In fact, with the right ingredients and recipes, you can create delicious and satisfying meals that are also diabetes-friendly. One such recipe that ticks all the boxes for taste, nutrition, and blood sugar control is a Vegetable Omelet. In this blog, we'll walk you through a simple yet scrumptious recipe that's perfect for breakfast, brunch, or any time of the day. 

a vegetable omelet cooking in a skillet


2 large eggs 

1/4 cup diced bell peppers (any color) 

1/4 cup diced onions 

1/4 cup diced tomatoes 

1/4 cup chopped spinach or kale 

1 tablespoon olive oil 

Salt and pepper to taste 

Optional: 1/4 cup shredded cheese (low-fat or reduced-fat) 


Heat the olive oil in a non-stick skillet over medium heat. 

Add the diced bell peppers and onions to the skillet and sauté for 2-3 minutes until softened. 

Stir in the diced tomatoes and chopped spinach or kale, and cook for an additional 1-2 minutes until the vegetables are tender. Season with salt and pepper to taste. 

In a small bowl, whisk the eggs until well beaten. 

Pour the beaten eggs over the sautéed vegetables in the skillet, ensuring that the vegetables are evenly distributed. 

Cook the omelet for 2-3 minutes, gently lifting the edges with a spatula and tilting the skillet to allow any uncooked egg to flow to the bottom. 

Once the omelet is mostly set but still slightly runny on top, sprinkle the shredded cheese evenly over one half of the omelet (if using). 

Carefully fold the other half of the omelet over the cheese to form a half-moon shape. Press down gently with the spatula to seal. 

Continue cooking for another 1-2 minutes until the cheese is melted, and the omelet is cooked through. 

Slide the omelet onto a plate, cut into wedges, and serve hot. 

Why This Recipe Is Diabetes-Friendly:

Low in carbohydrates: This vegetable omelet is low in carbs, making it suitable for individuals with diabetes who need to manage their blood sugar levels. 

High in fiber: The addition of vegetables like bell peppers, onions, tomatoes, and spinach or kale adds fiber to the dish, which can help stabilize blood sugar levels and promote digestive health. 

Rich in protein: Eggs are an excellent source of protein, which can help keep you feeling full and satisfied, preventing overeating and blood sugar spikes. 

Healthy fats: Olive oil provides heart-healthy monounsaturated fats, which can improve cholesterol levels and reduce the risk of heart disease, a common complication of diabetes. 

Versatile and customizable: You can customize this recipe to suit your taste preferences and dietary needs by adding or omitting ingredients as desired. 

With its vibrant colors, delightful flavors, and diabetes-friendly nutritional profile, this Vegetable Omelet is sure to become a favorite in your meal rotation. Whether enjoyed for breakfast, brunch, or a quick and easy dinner, this recipe offers a delicious way to nourish your body while keeping your blood sugar levels in check. So why not whip up a batch today and savor the wholesome goodness of this diabetes-friendly delight? 

Topics: Recipes, Lifestyle

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