Breakfast Tortilla Omelet (Single Serving)
Calories ∼495/Protein ∼43g/Carbs ∼31g/Fat ∼15g
Ingredients (Single Serving):
1 large Whole Wheat Tortilla (e.g., 8-inch)
1 large Whole Egg
1/2 cup Liquid Egg Whites (replaces one whole egg and boosts protein)
1/4 cup Whipped Cottage Cheese (low-fat or non-fat)
1/4 cup Low-Fat Shredded Cheese (e.g., mozzarella or cheddar)
1/4 cup Turkey Sausage (cooked and chopped)
1/4 cup diced Yellow Onion
1/4 cup diced Bell Peppers
1 teaspoon minced fresh Garlic
1 teaspoon Oat Flour (Optional, for binding a wetter mixture)
Cooking spray
1/2 tsp Garlic Powder
1/4 tsp Paprika
Salt and Black Pepper to taste
Pinch of Dried Oregano (Optional, for added flavor)
Instructions:
Prepare the Vessel: Lightly spray the inside of a large, oven-safe ramekin or mug with cooking spray. Gently press the tortilla into the vessel, forming a cup shape. Ensure the edges of the tortilla stand up above the rim.
Sauté the Fillings: In a small, non-stick pan, quickly sauté the diced onion, bell peppers, and fresh garlic using cooking spray until slightly softened (about 3-5 minutes). Allow to cool slightly.
Prepare the Filling Mixture: In a separate bowl, whisk the 1 large whole egg and the liquid egg whites. Add the whipped cottage cheese and stir until mostly combined.
Assemble the Omelet Base: Stir in the cooled, sautéed vegetables, the cooked turkey sausage, and all seasonings (garlic powder, paprika, salt, pepper, oregano).
Incorporate the Binder: If the mixture looks thin, whisk in 1 teaspoon of oat flour to help bind the omelet as it bakes.
Fill, Top, and Bake: Carefully pour the egg mixture into the center of the tortilla cup. Sprinkle the low-fat shredded cheese evenly over the top. Bake at 350∘F for 25–35 minutes. The omelet is done when the center is set and slightly golden brown.
Serve: Carefully remove the ramekin from the oven. Allow to cool for a few minutes before serving directly in the tortilla shell. Enjoy this high-protein, low-calorie breakfast!