When combined with the right ingredients, omelettes can be a healthy and delicious option for breakfast, lunch or dinner.

Makes 4 servings
Cooking time: n/a


  • 2 cups (500 mL) egg substitute
  • 3 tbsp (45 mL) fat-free milk
  • 2 cups (500 mL) loosely packed baby spinach
  • 2 tbsp (30 mL) chopped fresh basil leaves
  • 1 tbsp (15 mL) canola oil
  • 1 cup (250 mL) grape tomatoes, quartered
  • ½ tsp (3 mL) chopped fresh rosemary leaves
  • canola oil cooking spray
  • ½ cup (125 mL) reduced-fat feta cheese


  1. Combine egg substitute and milk in a medium bowl and whisk until well blended.
  2. Place spinach and basil in another medium bowl; set aside.
  3. Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
  4. Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
  5. When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.


Choices: 1/2 carbohydrate • 2 meat and alternatives

Makes 4 servings • Serving size: 1/2 omelet 

Recipe courtesy of The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo (2009)

Nutritional Information

Per Serving
Calories 135
Total Fat 6 g
Saturated Fat 1.5 g
Trans fat 0 g
Cholesterol 5 mg
Sodium 445 mg
Carbohydrates 5 g
Fiber 1 g
Sugar 3 g
Protein 16 g

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