Extreme Diabetes Management: Garden Veggie Omelet Breakfast

Seafarer Mama (Karen) loves to lose herself in the culinary arts by mixing her storytelling with sharing recipes.

Colorful garden veggie omelet sizzles in the pan, almost done.

Colorful garden veggie omelet sizzles in the pan, almost done.

I created this veggie omelet recipe during a very strict detox food challenge recommended by my chiropractor as a way to potentially reverse my type II diabetes. My change in eating habits required that I stop eating all processed foods, sugars, dairy (except for butter and heavy whipping cream), fruits (except for avocado), starches, legumes, grains, sauces, and alcohol. As a result, I reduced my A1c from 7.0 to 6.4. This has encouraged me to keep the eating habits I've developed as a result of this food challenge.

Veggie Omelets Are Filled With Protein and Fiber

All of the ingredients in this omelet, from the spices to the eggs and veggies, are filled with a cornucopia of nutrients, including lots of proteins and fiber. It's filling and satisfying, and it fuels the body for a morning full of productivity without any cravings.

Cook Time

Prep timeCook timeReady inYields

45 min

15 min

1 hour

3 to 4 healthy servings


  • 3 to 4 tablespoons butter or coconut oil
  • 1/2 cup scallions, chopped
  • 2 cloves garlic, minced
  • 1 cup bell peppers of various colors, diced
  • 1 tomato, diced
  • 1 cup spinach leaves, chopped
  • 3 to 4 eggs
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon coriander (ground)
  • 1/4 teaspoon cumin seeds (ground)
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon sea salt


  1. Combine in separate bowls: scallions with the garlic; tomato with the peppers; eggs beaten with the spice mix; and spinach leaves.
  2. Heat butter or oil in skillet on the stove.
  3. When butter or oil is completely melted, add scallions and garlic, then stir. Let simmer for 1 minute.
  4. Add the diced tomato and peppers, and stir. Cook for 1 minute.
  5. Whisk the eggs with spices a little more and pour over the veggies already sizzling in the pan. Spread everything out evenly in the pan.
  6. Sprinkle spinach leaves on top slowly, covering the entire surface of the omelet.
  7. Lift one side of the omelet with a spatula to fold the omelet in half and turn off the heat.
  8. Cut omelet into 3 or 4 pieces and serve on plates. Enjoy it topped with sugar-free salsa or red hot sauce, as well as a squeeze of lime juice.
Delicious colorful garden veggie omelet for breakfast.  Bon appetit!

Delicious colorful garden veggie omelet for breakfast. Bon appetit!

Nutrition Research Notes

Butter or Coconut Oil?

Though butter would make this dish slightly tastier, the coconut oil contains much less cholesterol and sodium than butter, despite carrying more calories. Since calories can be burned off, it's a win.


The eggs carry close to the entire amount of cholesterol and sodium in the meal, but their cholesterol is the good kind, from omega-3 fatty acids, especially fresh ones straight from the hens that make them. My research was based on scrambled eggs, since the omelet is prepared in a similar way. They do pack a hefty amount of iron. Eggs are also heavily responsible for making the meal filling. Eggs have been relied upon as a source of breakfast nutrients and help make this meal filling.

Vegetables and Spices

The rest of the ingredients in this omelet carry more of the nutrients for the meal, the seasoning and the vegetables. They add lots of vitamins A and C, calcium, and iron. The peppers add most of the vitamin C. The spinach adds potassium, in addition to being a great source of iron.

Medicinal Value

Garlic has been used to boost the immune system for centuries. I love to add lots of chopped garlic to my food dishes, usually three or more cloves. Each clove packs a lion's share of vitamin C. Along with the green onions and spice mix, it adds zing to the flavor of the dish.

Time Lapse Video: Omelet Prep in Action

Learn More About Food and Diabetes Management

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2018 Karen A Szklany


Karen A Szklany (author) from New England on December 29, 2019:

Hope you enjoy making and eating such an omelet! Thank you for stopping by.

Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on December 29, 2019:

Useful recipe. Thanks.

Karen A Szklany (author) from New England on June 19, 2018:

Thank you Peggy, Linda, Peachy and Margie. Glad you like the recipe and plan to prepare this omelet. Enjoy!

Peggy Woods from Houston, Texas on June 18, 2018:

This sounds delicious. I quite often make omelets for breakfast and add lots of veggies.

Linda Crampton from British Columbia, Canada on June 18, 2018:

This sounds like a very flavourful breakfast. It looks delicious, too.

peachy from Home Sweet Home on June 15, 2018:

Wow this would make a perfect diet meal for vegans and diabetics

Margie's Southern Kitchen from the USA on June 15, 2018:

Karen that sound and looks delicious. I will definitely be eating this for breakfast! Thanks for sharing your recipe!

Karen A Szklany (author) from New England on June 15, 2018:

Thank you, Bill!

Bill Holland from Olympia, WA on June 15, 2018:

Great info here,my friend. I have several friends with diabetes and I will share this with them.

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