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SuperAge Breakfast: Veggie Omelet

Protein-rich eggs and nutrition-packed veggies unite in this delicious omelet to set you up for the day and to help you superage.

Start your day on the right foot with our favorite veggie omelet. Packed with nutritious vegetables like bell peppers, green onions, and mushrooms, this breakfast is an excellent choice for a healthy and satisfying meal. The combination of protein and nutrient-dense vegetables makes for a well-balanced breakfast that supports a SuperAger diet. Add sliced avocado and a side of blueberries for extra healthy fats, fiber, and antioxidants. 

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SuperAging benefits of this recipe:

  • Eggs are a source of high-quality protein.
  • Bell peppers are rich in vitamins A, C, and B6, as well as antioxidants like lutein.
  • Green onions provide fiber, vitamin K, and folate.
  • Mushrooms are an excellent source of essential nutrients like selenium, copper, and potassium. 
  • Spinach is rich in vitamins like vitamin K, A, C, folic acid, manganese, and magnesium. It is also rich in antioxidants.

Nutritional Information:

Calories: 392
Protein: 27.6g
Fat: 27.5g
Carbs: 8.8g

Veggie Omelet Ingredients:

  • 4 large eggs
  • 1/2 cup sliced bell peppers (any color, but we like green the best)
  • 1/4 cup sliced green onions
  • 1/2 cup sliced mushrooms
  • 1/2 cup spinach
  • 1/2 teaspoon olive oil or cooking spray
  • Salt and pepper to taste


1. In a small bowl, whisk together the eggs until frothy.

2. Heat a non-stick skillet over medium heat and add the olive oil or cooking spray.

3. Add the sliced bell peppers, green onions, and mushrooms to the skillet. Sauté for 2-3 minutes, or until the vegetables are tender.

4. Pour in the whisked eggs and let them spread evenly in the skillet.

5. As the eggs start to set, use a spatula to gently lift the edges and tilt the pan to allow the uncooked egg to flow underneath.

6. When the omelet is almost fully cooked but still slightly runny on top, season with salt and pepper to taste.

7. Fold one side of the omelet over the other half, and slide it onto a plate.

8. Serve hot and enjoy your delicious and nutritious egg veggie omelet!

Tip: For extra flavor, you can add a sprinkle of your favorite herbs or a tablespoon of cheese to the omelet before folding it.

See medical disclaimer below. ↓


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The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.

Taylor Marks
Taylor Marks is a certified holistic health coach and professionally trained chef from The Institute of Culinary Education. Her passions include the latest research in health science, culinary arts, holistic wellness, and guiding others towards feeling their best.


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