Ham and Veggie Omelet
1 serving of ham and veggie omelet contains 323 Calories. The macronutrient breakdown is 17% carbs, 32% fat, and 51% protein. This is a good source of protein (73% of your Daily Value), potassium (25% of your Daily Value), and calcium (19% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Chop veggies into bite sized pieces and mince garlic.
- Mix egg whites and egg in a small bowl with lemon peppper seasoning.
- Heat up a skillet on medium heat and spray with cooking spray
- Add chopped ham, garlic, and veggies. Cook until golden. Remove from pan.
- Add egg mixture to pan and let cook.
- Add the cheese when the egg is semi solid and then add the veggies and ham. Fold omelet over itself. Flip and cook until eggs are entirely set.
- Serve and enjoy!
Nutrition Facts
For 1 serving of ham and veggie omelet (482g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 323 | |
| Fats | 11g | 14% |
| Saturated fats | 4g | 18% |
| Trans fats | 0g | |
| Cholesterol | 249mg | 83% |
| Sodium | 1649mg | 72% |
| Carbs | 14g | 5% |
| Net carbs | 10g | |
| Fiber | 4g | 13% |
| Sugar | 8g | |
| Protein | 41g | |
| Calcium | 188mg | 19% |
| Iron | 3mg | 33% |
| Potassium | 1179mg | 25% |
| Vitamin D | 2μg | 12% |
| Vitamins and Minerals | ||
| Alpha carotene | 24μg | |
| Beta carotene | 2051μg | |
| Caffeine | 0mg | |
| Choline | 240mg | 44% |
| Copper | 0.2mg | 27% |
| Fluoride | 10μg | |
| Folate (B9) | 111μg | 28% |
| Lycopene | 0μg | |
| Magnesium | 69mg | 16% |
| Manganese | 0.4mg | 17% |
| Niacin | 7mg | 41% |
| Pantothenic acid | 2mg | 45% |
| Phosphorus | 556mg | 79% |
| Retinol | 107μg | |
| Riboflavin (B2) | 1mg | 85% |
| Selenium | 67μg | 122% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 32% |
| Vitamin A IU | 4283IU | |
| Vitamin A | 303μg | 34% |
| Vitamin B12 | 1μg | 42% |
| Vitamin B6 | 1mg | 74% |
| Vitamin C | 170mg | 189% |
| Vitamin D IU | 71IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 19% |
| Vitamin K | 10μg | 9% |
| Zinc | 3mg | 30% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0.1g | |
| Glucose | 4g | |
| Fructose | 4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 18% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 4g | |
| Cystine | 1g | |
| Glutamic acid | 6g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.5g | |
| Tyrosine | 2g | |
| Valine | 2g | |
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