Ham and Veggie Omelet
2 serving of ham and veggie omelet contains 646 Calories. The macronutrient breakdown is 17% carbs, 32% fat, and 51% protein. This is a good source of protein (145% of your Daily Value), potassium (50% of your Daily Value), and calcium (38% 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 2 serving of ham and veggie omelet (963g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 646 | |
| Fats | 23g | 29% |
| Saturated fats | 7g | 37% |
| Trans fats | 0g | |
| Cholesterol | 498mg | 166% |
| Sodium | 3297mg | 143% |
| Carbs | 27g | 10% |
| Net carbs | 20g | |
| Fiber | 7g | 25% |
| Sugar | 17g | |
| Protein | 81g | |
| Calcium | 377mg | 38% |
| Iron | 5mg | 65% |
| Potassium | 2359mg | 50% |
| Vitamin D | 3μg | 23% |
| Vitamins and Minerals | ||
| Alpha carotene | 48μg | |
| Beta carotene | 4103μg | |
| Caffeine | 0mg | |
| Choline | 479mg | 87% |
| Copper | 0.5mg | 54% |
| Fluoride | 21μg | |
| Folate (B9) | 223μg | 56% |
| Lycopene | 0μg | |
| Magnesium | 138mg | 33% |
| Manganese | 1mg | 33% |
| Niacin | 13mg | 82% |
| Pantothenic acid | 5mg | 91% |
| Phosphorus | 1111mg | 159% |
| Retinol | 213μg | |
| Riboflavin (B2) | 2mg | 170% |
| Selenium | 134μg | 244% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 64% |
| Vitamin A IU | 8566IU | |
| Vitamin A | 606μg | 67% |
| Vitamin B12 | 2μg | 84% |
| Vitamin B6 | 2mg | 148% |
| Vitamin C | 341mg | 379% |
| Vitamin D IU | 142IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 6mg | 37% |
| Vitamin K | 21μg | 17% |
| Zinc | 7mg | 60% |
| Sugars | ||
| Sugar | 17g | |
| Sucrose | 0.2g | |
| Glucose | 8g | |
| Fructose | 8g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0.1g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 37% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 4g | |
| Arginine | 5g | |
| Aspartic acid | 8g | |
| Cystine | 1g | |
| Glutamic acid | 13g | |
| Glycine | 3g | |
| Histidine | 3g | |
| Hydroxyproline | 0.1g | |
| Isoleucine | 4g | |
| Leucine | 7g | |
| Lysine | 6g | |
| Methionine | 2g | |
| Phenylalanine | 4g | |
| Proline | 4g | |
| Serine | 5g | |
| Threonine | 3g | |
| Tryptophan | 1g | |
| Tyrosine | 3g | |
| Valine | 5g | |
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