Eggplant omelette is a delicious and much lighter alternative to the classic potato omelette. Eggplant, known for its high water and fiber content, adds a creamy, smooth texture that melts in the mouth. It is an ideal dish for quick dinners that aim for a balance between fullness and lightness. When seasoned with Bonsalt, we enhance the vegetable’s subtle flavor without adding sodium, making it a perfect ally for those who want to control their blood pressure and avoid feeling weighed down after meals.
Estimated time: 25 minutes
Difficulty: ⭐
Servings: 2 people
Ingredients
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2 medium eggplants
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4 large eggs (preferably free-range)
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1 white onion
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3 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt
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A pinch of black pepper and dried oregano
Nutritional Analysis and Total Macros
Replacing potato with eggplant drastically reduces the calorie and carbohydrate content. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 13.8g | High quality (Eggs) |
| Healthy Fats | 12.2g | Omega-9 (EVOO) and egg lipids | |
| Carbohydrates | 7.5g | Very low glycemic impact | |
| Key Minerals | Potassium (Bonsalt) | 460mg | Heart and muscle health |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Others | Fiber | High | Digestive health (Eggplant) |
| Total Calories | 185 kcal | Ultra-light and nutritious option |
Step-by-Step Professional Preparation
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Vegetable preparation: Wash the eggplants and cut them into small cubes (you can peel them or leave the skin on for extra fiber). Finely slice the onion into strips or dice.
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Healthy cooking: In a nonstick pan with the EVOO, add the onion and eggplant.
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Technical confit: Cook over medium-low heat, stirring occasionally. Cover the pan so the eggplant cooks in its own juices and becomes very tender (about 12-15 minutes). If you see it sticking, add a tablespoon of water instead of more oil.
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Egg preparation: In a bowl, beat the eggs with the black pepper, oregano, and teaspoon of Bonsalt
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Mix: Drain any excess oil from the vegetables (if there is any) and add them to the bowl with the eggs. Let rest for 2 minutes so the eggplant absorbs the egg.
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Setting: Pour the mixture into the hot pan. Cook over medium heat on both sides until golden on the outside and juicy on the inside.
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Serving: Serve with a little dressed fresh tomato or on its own, since it is extremely flavorful.
Nutritionist's Tips
Eggplant contains powerful antioxidants in its skin, such as nasunin, which protects the membranes of brain cells. By using Bonsalt , we eliminate sodium, allowing this omelette to be a natural "diuretic" dish thanks to the potassium in eggplant and Bonsalt. It is an excellent recipe for people with diabetes or those following weight-loss diets, since it provides plenty of volume and satiety with very few calories.
It's the perfect recipe to enjoy a juicy, healthy omelette with your friends or family!
Would you like me to adapt a light side dish recipe to go with this omelette as well?
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