• Serves
  • 209

Dietician's Tip: This omelet uses egg substitute instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.


  • 1/2 cup all-purpose (plain) flour
  • 1 cup fat-free milk
  • 1 tablespoon trans fat-free margarine
  • 1 cup egg substitute
  • 1 cup chopped smoked ham
  • 1 small onion, chopped
  • 1 1/2 cups shredded reduced-fat Swiss cheese (about 6 ounces)
  • 1 cup fresh spinach, chopped, plus spinach leaves for garnish


Preheat the oven to 350 F. Line a jellyroll pan (15 1/2 inches by 10 1/2 inches) with aluminum foil. Coat generously with cooking spray.

In a large bowl, combine the flour, milk, margarine and egg substitute. Stir until well blended. Pour the flour mixture into the jellyroll pan and sprinkle with ham and onion.

Bake until eggs are set, about 15 minutes. Immediately sprinkle with cheese and spinach. Roll up, beginning at narrow end and using foil to lift and roll the omelet. Cut into 6 equal slices, each about 2 1/2 inches long.

Arrange additional spinach leaves on serving plate. Add the omelet and serve immediately.

Nutritional analysis per serving

Serving size: A 2 1/2-inch slice

  • Calories 209
  • Cholesterol 31 mg
  • Monounsaturated fat 1 g
  • Saturated fat 4 g
  • Sodium 546 mg
  • Total carbohydrate 13 g
  • Dietary fiber 0.5 mg
  • Protein 19 g
  • Serving size A 2 1/2-inch slice
  • Total fat 9 g
  • Dairy foods (low-fat or fat-free) 1
  • Meats, poultry and fish 2
  • Meat and meat substitutes 2
  • Milk and milk products 1
Last Updated: 09-16-2014
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