Heart Healthy
Running short on time in the mornings to eat a healthy breakfast? Not any longer. This super quick recipe is prepared, microwaved, and served in one dish and takes less than 5 minutes to cook.
Print Recipe
Microwave Omelet in a Mug
-
Servings:
1
-
Serving Size :
1 omelet
Ingredients
-
-
1 large egg -
2 large egg whites -
2 tablespoons milk -
1/8 teaspoon salt -
1/8 teaspoon pepper -
1/4 cup spinach -
2 tablespoons tomatoes -
1 tablespoon red onion -
1 tablespoon bell pepper -
1 tablespoon green onions
Directions
Tip: Click on step to mark as complete.
-
Lightly spray the inside of a 12-ounce (or larger) microwaveable coffee mug with cooking spray. -
Add the egg, egg whites, milk, salt, and pepper to the mug. Using a fork, whisk together. Stir in the spinach, tomatoes, red onion, and bell pepper. -
Microwave, covered, on 100% power (high) for 1 minute. Microwave in 30-second intervals (to prevent overcooking) for 2 to 3 minutes, or until the eggs are puffy and set. -
Top with the green onions. Serve immediately.
Cooking Tip: Not sure if your mug holds 12 ounces or more? To check, first fill the mug with water about three-fourths full. Pour the water into a large liquid measuring cup. If the water measures at least 1 1/2 cups (12 ounces), then your mug is the right size to use for this recipe.
Keep it Healthy: To make this breakfast easier and faster in the mornings, prepare the vegetables ahead of time and store the exact amounts needed in small resealable plastic bags or freezer-safe containers with lids. Freeze for future use. When ready to use, run the bags or containers under cold water to thaw.
Tip: This is a breakfast dish the kids can easily put together themselves in the morning before school, especially if the vegetables are already prepped.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 130 | |
|---|---|---|
| Total Fat | 5.0 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 187 mg | |
| Sodium | 343 mg | |
| Total Carbohydrate | 5 g | |
| Dietary Fiber | 1 g | |
| Sugars | 4 g | |
| Protein | 15 g | |
Dietary Exchanges
2 lean meat, 1 vegetable
-
Servings:
1
-
Serving Size :
1 omelet
Ingredients
-
-
1 large egg -
2 large egg whites -
2 tablespoons milk -
1/8 teaspoon salt -
1/8 teaspoon pepper -
1/4 cup spinach -
2 tablespoons tomatoes -
1 tablespoon red onion -
1 tablespoon bell pepper -
1 tablespoon green onions
Directions
Tip: Click on step to mark as complete.
-
Lightly spray the inside of a 12-ounce (or larger) microwaveable coffee mug with cooking spray. -
Add the egg, egg whites, milk, salt, and pepper to the mug. Using a fork, whisk together. Stir in the spinach, tomatoes, red onion, and bell pepper. -
Microwave, covered, on 100% power (high) for 1 minute. Microwave in 30-second intervals (to prevent overcooking) for 2 to 3 minutes, or until the eggs are puffy and set. -
Top with the green onions. Serve immediately.
Cooking Tip: Not sure if your mug holds 12 ounces or more? To check, first fill the mug with water about three-fourths full. Pour the water into a large liquid measuring cup. If the water measures at least 1 1/2 cups (12 ounces), then your mug is the right size to use for this recipe.
Keep it Healthy: To make this breakfast easier and faster in the mornings, prepare the vegetables ahead of time and store the exact amounts needed in small resealable plastic bags or freezer-safe containers with lids. Freeze for future use. When ready to use, run the bags or containers under cold water to thaw.
Tip: This is a breakfast dish the kids can easily put together themselves in the morning before school, especially if the vegetables are already prepped.