Category Archives: Meatless Monday Breakfasts

A Meatless Monday Breakfast can be both
Simple and Nutritious.

Try these for a change:
• Half a bagel topped with low-fat cream cheese
(also called Neufchatel), a thick slice of tomato
& a dash of pepper
• English muffin with egg & vegetable omelet
• Whole grain cereal or oatmeal topped with
fresh or dried fruit & a handful of nuts
• Whole grain toast with 1 Tbsp of peanut butter
and fruit preserves, jam or honey
• Tortilla filled with black beans, scrambled
eggs, low-fat cheddar cheese and salsa

Spanish Egg White Omelet

Meatless Monday Breakfasts:
Spanish Egg White Omelet

2 servings
30 Calories/serving

photo by: The Hungry Mouse

Fill up right with a delicious omelet
that won’t load you down with fat.

Nutrition Information per Serving:
Calories 30;
Carbohydrates 2.5g;
Protein 2 g;
Fat 1 g;
Fat 0 g;
Cholesterol 0mg;
Sodium 29 mg;
Fiber .5 g


  • 4 egg whites
  • 1/4 cup green pepper, finely chopped
  • 1/4 cup onion, finely chopped
  • 1/4 cup tomato, diced
  • 1 tsp. oregano
  • 1 tsp. thyme
  • 1 tsp. olive oil
  • 1 clove garlic, fresh
  • Salt and pepper to taste
  • Add hot pepper flakes when sautéing for extra heat


  1. Separate egg whites from eggs and place egg whites aside.
  2. In small sauté pan heat olive oil and add garlic, onion, green pepper, and tomatoes.
  3. Sauté until vegetables are slightly soft.
  4. Add seasoning and keep on low for 1 minute.
  5. Place sautéed vegetables on plate and set aside.
  6. In a small bowl lightly whip egg whites and add 2 tablespoons of non-fat milk.
  7. Heat omelet pan or small non-stick pan and add egg whites in to pan.
  8. Let cook without stirring for 1-2 minutes or until egg starts to form.
  9. Separate egg from edges of omelet pan to make sure egg is not completely sticking.
  10. Swirl pan to let uncooked egg in center reach hot edges of the pan.
  11. When egg is almost fully cooked add vegetables to center and fold egg over completely covering vegetables.
  12. Cook on both sides until egg is full cooked.
  13. Serve with a side of potatoes and fresh salsa.

Tip: By excluding egg yolk in your
omelet you significantly reduce fat
and cholesterol, but you also lose
much of the recognizable yellow
color of an omelet. Try adding a
pinch of turmeric to your egg
mixture to add this yellow back.