Note: This recipe is for people following a vegetarian diet, but may include dairy or other animal-based ingredients that may not fit in with vegan or some other vegetarian diets.

    Prep time: 10 minutes


    • nonstick cooking spray
    • 2 eggs
    • 2 tbsp. skim milk
    • 1 tbsp. onion, chopped
    • 2 tbsp. red tomato, diced
    • 1 tbsp. cheddar cheese


    1. Spray a skillet with nonstick cooking spray.
    2. Heat the skillet on low heat.
    3. Whisk eggs and milk until they start to foam, approximately 3 minutes.
    4. Pour the beaten eggs into the pan and cover the pan.
    5. Cook over medium-low heat for about 4 minutes, until bottom is golden brown and top is set.
    6. Sprinkle cheese, onions, and tomato over the top.
    7. Fold omelet in half with a spatula.
    8. Cook for about 1 more minute.
    9. Remove from skillet and serve.

    Serves: 1

    Serving size: 1 omelet

    Nutritional analysis (per serving):
    195 calories
    16 g protein
    12 g fat
    5 g sat. fat
    4 g carbohydrate
    0 g fiber
    433 mg cholesterol
    187 mg sodium
    140 mg calcium
    1.6 mg iron

    Note: Nutritional analysis may vary depending on ingredient brands used.

    Variations and suggestions:
    Try a variety of ingredients in the omelet. Serve with a piece of toast.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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