Bacon, Sausage & Veggie Omelet — and it’s healthy!

Weight watchers omelet 1
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In the past, one of my biggest obstacles when trying to eat healthy and lose weight was that I just wasn’t eating the right things. I thought I was smart eating all of those salads, fruits and vegetables.  The problem was, while they were low in calories, they were lacking in any substance and weren’t keeping me full.  

I decided I needed to change things up and cook smarter.  I needed to add lean protein to my meals, with the intent of keeping me full so I wouldn’t ravage my kitchen like a raccoon as soon I got home from work every day.

My first goal was to make sure that my breakfasts were filling enough to get me through lunchtime with minimal snacking.   I wanted to avoid the vending machines at work, and I want to avoid the checkout candy bars while shopping on the weekends. 

Let me start off by giving a little background as to what finally kicked me in the behind and made me start getting serious about taking care of myself.  Other than the obscene number I read on the scale at my second Weight Watchers weigh-in, my body has gradually been giving me signs that it’s time to do a complete 180.   In the spring of 2016, I was diagnosed with high blood pressure.  I was just turning 43, and I had high blood pressure.   I was put on medication for it, and I swore I was going to change.  Months went by, and nothing was changing.  I wasn’t eating differently, I wasn’t exercising.   

I went back to the Doctor in December for a check-up and learned that in addition to still needing the blood pressure medication, I had gained another 10 pounds since March and now also had high cholesterol.  What a holiday gift to receive! {sarcasm}

I was given yet another prescription for cholesterol meds, and I begrudgingly went to the pharmacy to get it filled.  My pharmacist, who surprisingly is very anti-medication, counseled me on the risks of taking this cholesterol medication as she handed by bottle of pills.  She urged me to try to correct the problem myself through healthy eating and more activity.

I left the pharmacy with my new bottle of meds, struggling with the realization that this was real.  My body wasn’t going to fix itself.  I got home, stuck the pills in the medicine cabinet, and never took a single one.  The time had come for a radical shift in my lifestyle!

And that brings us to eggs. I’ve always loved eggs– fried, scrambled, always with butter of course. In addition to the eggs, I always paired them with sausage, bacon, or sometimes both.

So I knew my healthy breakfast needed to somehow start with eggs.   One morning, I decided to create a healthy omelet– one that didn’t use butter or milk, and one that didn’t use up all of my Weight Watchers points in one meal.

I got out my cutting board, a paring knife and whatever fresh veggies sounded good.   I got three of these paring knives for Christmas and love them.  They are extremely sharp, and I love that they come with a guard for storing them in my kitchen drawers.  Plus, they are pretty!

Weight Watchers Omelet 3

I cut up some green peppers, red peppers and some onion (about 1/8 cup each).  I chopped up one slice of turkey bacon, and one sausage link.   I then sprayed some Pam cooking spray in the bottom of my omelet pan, and turned it on medium-high heat.  Once the pan was heated, I dumped in my veggies and the meat.  I stirred it around in the pan until all of the ingredients are cooked through. A little shout-out for these pans– nothing sticks to them!  They cook evenly, and I love them!

I then used my egg separator and mixed two egg whites and one whole egg in a mixing bowl

I then poured the eggs over the ingredients in the pan.  Carefully lifting around all the edge while cooking helps the liquid spread to the edges and insures the eggs are fully cooked.  After a few minutes, I flip the whole thing over in the pan {carefully!} and let the other side finish cooking.  After a couple more minutes, I flip it halfway like an omelet and slide it onto my plate.

Weight Watchers Omelet 2

Pairing the omelet with a small bowl of fresh fruit (this week, we are having strawberries!) makes this not only a great-tasting meal, but it’s colorful and most of all– FILLING.  This recipe figures out to a mere FOUR Weight Watchers smart points!   That’s amazing!  

If you’d like to print or save this recipe, here you go!

Bacon & Sausage Veggie Omelet
Serves 1
A healthy option for breakfast! Uses fresh veggies and even bacon and sausage to make this filling and tasty!
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1/8 cup Green bell pepper, diced
  2. 1/8 cup red pepper, diced
  3. 1/8 cup onion, diced
  4. 1 strip Hy-Vee pre-cooked turkey bacon, crumbled
  5. 1 Jimmy Dean turkey sausage link, diced
  6. Pam cooking spray
  7. 2 Egg whites
  8. 1 Whole Egg
Optional
  1. any veggies you have on hand -- mushrooms, tomatoes, spinach-- it's up to you!
Instructions
  1. Chop veggies and meat and dump into heated omelet pan, that has been sprayed with Pam.
  2. On medium-high heat, stir ingredients until heated and veggies are cooked.
  3. In a separate bowl, mix egg whites and whole egg until combined.
  4. Pour on top of ingredients in pan, lifting edges to spread liquid as it cooks.
  5. Flip after about 3-4 minutes. Cook other side for another few minutes, until egg is completely cooked.
  6. Slide out of omelet pan onto plate and fold over.
  7. Pair with a bowl of fresh fruit.
  8. Enjoy!
Notes
  1. Including fruit, recipe is 4 WW smartpoints.
  2. Bacon (1), Sausage (1), veggies (0), fruit (0), egg whites (0), egg (2)
Sincerely Iowa http://sincerelyiowa.com/

In case you’re interested, here is the points calculation from the Weight Watchers website:

What other variations can you think of to make this omelet even better?

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