Diabetic-Friendly Recipes for Omelets and Frittatas

By Alan L. Rubin, Cait James

Omelets and frittatas (open-faced omelets) are among the best and easiest ways to get a burst of protein to start your day. Here are several flavorful recipes to keep your taste buds hopping.

Greek Omelet

Preparation time: 5 minutes

Cook time: 10 minutes

Yield: 2 servings

Nonstick cooking spray

1⁄2 cup diced green bell peppers

1⁄2 cup sliced mushrooms

1⁄8 teaspoon dried marjoram, crumbled

1 cup chopped spinach

2 whole eggs

4 egg whites

1⁄2 cup crumbled feta cheese

1 small plum tomato, seeded and chopped

  1. Coat a large skillet with the cooking spray and place over medium heat.

    Sauté the peppers, mushrooms, and marjoram until the vegetables are tender, approximately 6 minutes. Add the spinach and cook until wilted, roughly 4 minutes.

  2. In a bowl mix together the eggs and egg whites. Pour the egg mixture over the spinach mixture in the skillet.

    Cook over low heat, stirring occasionally until the eggs are almost cooked. Top with the feta cheese and tomatoes and cover until the eggs are puffy, approximately 5 minutes. Fold the omelet in half and serve.

Per serving: Kcalories 230 (From Fat 120); Fat 13g (Saturated 7g); Cholesterol 246mg; Sodium 607mg; Carbohydrate 8g (Dietary Fiber 2g); Protein 20g.

Vegetable Frittata

Preparation time: 25 minutes

Cook time: 15 minutes

Yield: 4 servings

1 pound broccoli

8 eggs

6 egg whites

1 tablespoon cold water

1 pound spinach

1 tablespoon olive oil

2 large onions

1 large clove garlic

1⁄2 teaspoon coarse salt

1⁄4 teaspoon freshly ground black pepper

1⁄4 cup nonfat ricotta cheese

1⁄4 cup soft white cheese, such as goat cheese

1⁄4 cup freshly grated Parmesan cheese

  1. Bring a medium-sized pot of water to the boil.

    Cut the florets of the broccoli into 1/2-inch pieces; save the stems for another use like soup. When the water is boiling, sprinkle with salt. Add the broccoli florets. Cook rapidly for about 6 minutes, until the broccoli is tender when pierced with a fork. Drain the broccoli in a colander and let cool. Set aside.

  2. In a mixing bowl, combine eggs, egg whites, and water. Blend thoroughly. Set aside.

  3. Meanwhile, in a 12-inch oven-safe non-stick sauté pan, cook the onions in the olive oil until soft (3 to 5 minutes).

    Add the garlic and cook another minute. Add the spinach and cook until wilted. Spread the broccoli over the onion and spinach mixture in the sauté pan. Sprinkle with salt and pepper. Mix together ricotta and white cheese, and spread over broccoli. Pour egg mixture over the broccoli.

  4. Preheat the broiler.

  5. With a rubber spatula, gently move the vegetables around, making sure the egg goes throughout the broccoli mixture on the bottom of the pan.

    Don’t stir the mixture, but gently move the vegetables, allowing the liquid eggs to reach the surface of the pan. Let the mixture cook over medium-high heat so that a crust forms on the bottom of the pan. With a fork, lift the edges of the frittata and tilt the pan to let the runny eggs go underneath.

  6. When the whole mixture is set, top with the Parmesan cheese and place under the broiler briefly, likely 3 minutes or so, until the top is golden. Serve in wedges for lunch or supper or cut into squares for hors d’oeuvres.

Per serving: Kcalories 377 (Calories from Fat 162); Fat 18g (Saturated 6g); Cholesterol 438mg; Sodium 784mg; Carbohydrate 22g (Dietary Fiber 6.5g); Protein 28g.