- Cooking Time: 25-30
- Servings: 2-3
- Preparation Time: 20
- 1/2 each, red & green bell peppers, seeded & finely chopped
- 1/2 cup fresh mushrooms of any kind, finely chopped
- 1/4 cup fresh spinach leaves, finely chopped (excluding stems)
- 2 green onions, finely chopped
- 4 eggs, large
- 1/3 cup milk (1%, skim or others such as almond, hemp, rice, coconut)
- 2 tbsp. chunky hot salsa (for omelette)
- 2 tbsp. fresh parsley, finely chopped (or dried flakes)
- freshly ground sea salt and pepper to taste
- 1/2 cup shredded cheese (light cheddar, marble or soy)
- 1/3 cup chunky hot salsa (for baked topping)
- 1. Preheat oven to 350 degrees F. Place oven rack on setting just below the middle.
- 3. Beat the eggs, milk, salsa and parsley together with a fork in a medium sized mixing bowl. Add freshly ground pepper and sea salt to taste.
- 4. Pour the freshly chopped vegetables into the egg mixture and stir until combined (just like a regular omelette but thicker and full of veggies).
- 5. Spray an 8 X 8 baking dish or pan with cooking spray and pour the omelette mixture into the pan.
- 6. Bake for 25 minutes in preheated oven at temperature instructed above.
- 7. While your omelette is baking in the oven, shred the cheese and measure out the second portion of hot salsa. When you have about 5 minutes left on the timer, check your omelette. It should be nicely fluffed all the way through and cooked with no gooey jiggle left when you move the pan. If you need to, bake for a few more minutes.
- 8. Pour the salsa evenly over the omelette and top with shredded cheese. Put back in the oven and broil for about 3 to 4 minutes until cheese is nicely browned.
- 9. Remove from oven and let stand for about 5 minutes. Cut and "spoon" out with a spatula like you would with lasagna. Serve warm with your whole grain toast, a bit of fruit and coffee or tea.
NotesI got the idea for this hearty omelette from a local restaurant that offers healthier options. When it comes to breakfast, many options are not. I focussed on what was good about it and added my own twists to this favourite of mine from the breakfast menu.
It is loaded with vegetables, rich in protein and still offers a much healthier meal compared to traditional cereals, pancakes, store bought muffins or packaged meats, which are loaded with preservatives, trans fats and highly refined carbohydrates.
The health factor in this omelette is present in more ways than one. It is baked rather than pan fried. You can substitute standard eggs for liquid eggs, egg whites only, free range organic or omega enriched eggs if you wish, and you can use low fat cheese or soy cheese as well. You can also create your own variations with your favourite omelette vegetables of choice.
Special Tips to Pay Attention To:
Want A Larger Bake?
Let's say you want to make this Omelette Bake for more than just two people. You've tried it before, and you think it's a hit, so you want to serve it to family or guests for brunch or special occasions. Here is what you need to know.
1 serving is equal to one 2-3 egg omelette.
Add eggs similarly as you would for traditional omelettes but keep in mind you are using large eggs as well with lots of vegetable substance and milk.
Choose Your Pan Wisely.
The pan or oven safe dish you use to bake the omelette is a very important ingredient as well. You want the uncooked mixture to spread to about 1/2 to 2/3" high and no more. If your raw mixture is too thick as it rests in the pan, you might have to cook it for much longer than 25 minutes, and your eggs will turn out rubbery. And we don't want rubbery eggs now do we? So, the more egg mixture you have the larger your baking pan will need to be. But, in any case, if your omelette does happen to be "not quite ready yet" after 25 minutes (some ovens are different or maybe it's just a bit thicker than you planned it to be), and the center is still a bit gooey, just give it a stir so the raw egg blends with the cooked portion. Make sure it's evened out again, then put back in the oven for a few more minutes, and keep an eye on it. Proceed with adding the toppings and broil. This should do the trick as long as it was near to being ready before. If your oven seems to not do the trick after all of this, try turning the heat up just a little bit next time, and see how it goes. Bonne chance!
Add More Veggies Too!
It's okay to also increase the amount of finely chopped vegetables, such as the peppers or green onions, for instance. You can also try different variations of vegetables as well. Other bell peppers such as yellow, green and orange work well. If you like tomatoes in your omelette, adding a freshly chopped tomato will increase its flavour. But it can also create a bit more water in the omelette so stick to the 1/2" thickness in the pan. The key thing to remember is to not overdo it when it comes to adding vegetables either. You want your omelette bake loaded with vegetables and leafy greens, and for it to be fairly thick but not too dry. The proportion of egg mixture to vegetables should be at about a 3:2 ratio.
Experiment With Spices!
If your looking for a bit more kick, try adding 1-2 tbsp. of finely chopped pickled hot peppers (you buy them preserved in a jar with pickled juices). You can also "downsize" the spiciness of the omelette by using medium or mild salsa instead, but the milder the sauce the more sugar it will contain. I prefer to downsize on the sugar content and add that chopped tomato with some other herbs like basil or dill. The hotter sauce also packs a bit more health factor because hot spices can help boost our metabolism. So, if you can handle a nice zesty omelette with a bit of a kick, then the hot salsa is for you!