Spinach and feta (or swiss) is a good suggestion. And dash of Tabasco is practically a given in my omelette.
What I do for “healthy” omelettes is pre-fry the following in a little bit of olive oil:
- 2 bunches of scallions (green onions), chopped
- 1 medium yellow onion, diced
- 1 green bell pepper, diced
- 1 or 2 Chopped jalapeno peppers, diced
- 1 medium tomato, diced
- 1 can of low-sodium black beans
- 1/2 can (or a small can) of unsalted yellow corn niblets
- Fresh cilantro, chopped [this is very important!]
- 3-4 peeled garlic cloves, diced
- Salt, ground black pepper, oregano to taste
(-optional: some amount of [turkey] bacon or sausage)
After heating the oil, I fry everything but the tomatoes and corn together on fairly high heat, turning down the fire to add those at the end for a few minutes. I only add them after the beans get mushy and the peppers and onions are well browned.
I now have a whopping large bowl of pre-made, sort-of-Mexican stuff. It’s pretty versatile, I can now put this in a whole-wheat wrap for a burrito or quesadilla by refrying quickly in a pan and adding some shredded, low-fat cheddar on top, and/or low-fat/fat-free sour cream.
For an omelette, I heat a non-stick pan with a small amount of olive oil and toss in some of my ready-made “stuff”. After a minute or so, I pour in egg whites from an egg white carton and let it harden. I toss on a little bit of low-fat cheddar cheese, add a dash of Tabasco, fold the omelette and cover with a lid for another minute or two, and ta-da!
I sometimes put this omelette in a whole-wheat wrap to make a breakfast burrito for “on the go” eating.
High protein, relatively low fat, tasty and very easy to compute on the calories with a worksheet based on the ingredients.