Rancher’s Omelet

I did not do a bang-up job of putting this omelet together however, it was still a mountain of goodness!! This is a hearty, no-nonsense breakfast and is full of lean proteins and vegetables and is a great way to kick-start your morning. This took about 5 minutes to prep and 10 minutes to cook. The instructions are rather specific however, if you are good at making an omelet, using the list of ingredients is what matters. Simply put it together any way you like, the nutrition content is what matters most.


  • Turkey sausage – 3 oz
  • Olive oil cooking spray
  • Red pepper (small diced) – ¼ cup
  • Onion (small diced) – ¼ cup
  • Tomato (small diced – ¼ cup
  • Garlic (minced) – 1 tspE
  • gg whites (6 large) – 1 cup
  • Whole eggs – 2
  • Salt – ¼ tsp
  • Pepper pinch
  • Light Havarti cheese (sliced, 28g) – 1 oz
  • Salsa – ¼ cup


Cook turkey sausage and then dice it. Preheat a large non-stick frying pan on medium heat. Lightly coat with spray. Add red pepper and onion. Saute’ until onionsare lightly browned, stirring frequently. Add cooked sausage, tomato and garlic and saute’ for one minute more. Remove from pan and set aside. Whisk egg whites, eggs, salt and pepper together in a mixing bowl. Re-spray pan if needed and pour egg mixture into the pan. Cook until the top of the mixture begins to bubble and thebottom is golden brown. Flip the omelet and cook until the other side is golden brown. Transfer omelet to a plate. Place Havarti cheese onto one half of the omelet and the vegetable and sausage mixture on top of the cheese. Fold the omelet over to cover contents. Garnish with salsa and serve.

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