Heart Healthy Omelette’s

I’m recently used to cracking 6 eggs for breakfast with sriracha sauce and some veggies for a high protein breakfast. As part of the education process I’m working through I discovered that eggs have about 60 mg of sodium. Using egg whites reduces it but not by much. I’ve also got renewed interest in using chia seeds and oatmeal for the heart benefits they boast. Of course… I still hate oatmeal so I’m always looking for new ways to reinvent it.

This morning I made a pretty good breakfast out of some very low sodium lean turkey my parents brought down yesterday. Amped up the flavor with heavy garlic and cracked pepper thus removing the standard sriracha. With the protein from the chia, eggs, and turkey I reduced the number of eggs to 3 and accomplished both the same protein content with less than half the normal sodium.

The end result was a pretty good savory omelette without cheese while providing added fiber and nutrients from both the oatmeal and the chia seeds.

Serve with decaf coffee and relax folks!


  • 3 eggs
  • 2 oz piece of low sodium lean turkey breast
  • 8 spears of asparagus chopped
  • 1/4 of an onion diced
  • 5 cloves garlic crushed then minced after resting for 5 minutes
  • 1/2 cup spinach
  • 1/4 cup oatmeal
  • 1 tsp. black chia seeds
  • fresh cracked pepper
  • 3 tbsp. olive oil


  1. Beat eggs and chia seeds together.
  2. Use 2 tbsp. olive oil to saute onions until just soft (about 5 minutes).
  3. Add in asparagus, spinach, turkey, garlic, oatmeal (about 3 minutes).
  4. Remove mix from pan and add remaining olive oil to coat.
  5. Pour in egg-chia mixture and cook to flipped on one side.
  6. Top with vegetable-oatmeal-turkey mixture, fold and serve.


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