No-flip Omelet

Preparation time: 10 minutes
Cooking time: 18 minutes

Yield: Makes 1 omelet
Serving size: 1 omelet


2 eggs, pastured if available
1/4 tsp sea salt
1/8 tsp black pepper
2 tbsp extra virgin olive oil
½ cup sliced purple onion
1 cup chopped fresh vegetables (mushrooms, red pepper, onion, zucchini, yellow squash, tomato, whatever you have on hand)
1 large handful of fresh spinach
Fresh or dried herbs (try basil, thyme, parsley or cilantro)


  1. Beat the eggs with salt and pepper; set aside.
  1. In an 8″ skillet, warm the olive oil over low heat and swirl the skillet so the olive oil covers the bottom of the pan evenly. Add onion and sauté over medium-low heat 5 minutes, stirring frequently. Add vegetables and continue to sauté an additional 3 minutes, stirring frequently. Reduce the heat to low, cover and continue to cook 5 minutes, stirring occasionally. Add herbs and mix in.
  1. Lay spinach on top of the cooked vegetables and cover the skillet. Add a few drops of water if the skillet is dry. Let the spinach steam until cooked, about 2 minutes.
  1. Uncover and stir the vegetables, pushing them together to leave an open ring around the outside edges of the skillet (picture a moat).
  1. Pour the eggs straight on top of the veggies. The eggs will flow into the moat. Cover and let the eggs cook on medium-low heat until done, about 3 minutes.
  1. Loosen omelet with a spatula to slide onto your plate.

Note: Add a sprinkle of red pepper flakes to the eggs if you like a kick.

Nutrition Facts

Per serving:
Calories: 221
Protein: 16g
Total fat: 10g
Saturated fat: 7.2g
Cholesterol: 372mg
Sodium: 345mg
Dietary fiber: 2.9g

Susan Ojanen is an integrative nutrition coach and owner of, based in Bristol, Tennessee. She is passionate about helping clients worldwide achieve their health goals by making sensible and maintainable lifestyle changes.

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No-flip Omelet

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