Tuesday, January 12, 2010

Recipe for Southwestern Omelet with Easy Guacamole and Salsa

Southwestern Omelet with Easy Guacamole and SalsaOne of the reasons why I love the South Beach Diet is the way it makes a distinction between "good fats" and "bad fats." While saturated fats and trans fats are kept to a bare minimum, you can eat good fats, like avocados, nuts, or olive oil in reasonable amounts. I'd have a very hard time sticking with a diet that didn't allow those kinds of things, and especially avocados, which are one of my favorite foods. I'm not sure why it's taken me so long to share this recipe and these photos are even from my old camera, but this omelet with guacamole tucked inside is something that would definitely help me not feel deprived on phase one.

This recipe uses what I call "easy guacamole," which I make by mashing up an avocado with some spices. If you have other guacamole on hand you can certainly use it, but be moderate on the amount of guacamole you use.

Start by mashing an avocado with lime juice, green Tabasco sauce, salt or Vege-Sal, and a pinch of chile powder. If you don't have green Tabasco, you can use any type of hot sauce. (This makes enough guacamole for two to three omelets.)

Beat together two eggs, chile powder, and a bit of Spike Seasoning if desired. (I've been hearing conflicting thoughts about whether Spike Seasoning is gluten-free, so check the label if you need to avoid gluten. Would love to hear from any readers who can clarify that.)

Mist or brush a thin layer of olive oil in a small frying pan, then pour in the eggs and turn heat to low. (This is an 8.5 inch pan with high sides, perfect for making omelets.

Let eggs cook about 3 minutes, or until they are starting to get firm on the bottom, then sprinkle over 2 T of low-fat cheese. Let eggs cook 1-2 minutes more, until the cheese is starting to melt.

When cheese is partly melted, put on 2 T of the guacamole mixture and use a rubber scraper to carefully spread it over one side of the eggs.

Let this cook about 1 minute more, just enough to barely warm through the guacamole mixture.

Then carefully fold over the side without guacamole on to the side with guacamole. (Another reason not to use too much guacamole is that it will leak out the sides if you have it spread on too thickly.) Cover pan and cook 3-5 minutes more, until omelet is cooked through. Use a large turner to lift the omelet out on to a plate and serve hot, with your favorite salsa.

Southwestern Omelet with Easy Guacamole and Salsa
(Makes 2 omelets, or save half the guacamole for another day, recipe created by Kalyn.)

Easy Guacamole Ingredients
(makes enough for 2-3 omelets):
1 medium avocado
2 tsp. fresh squeezed lime juice
1/4 tsp. green Tabasco sauce (or more, or use your favorite hot sauce)
1/4 tsp. salt or Vege-sal
pinch of chile powder (don't put too much or it turns the avocado brown)

Ingredients For Each Omelet:
2 eggs
1/8 tsp. chile powder
1/4 tsp. Spike Seasoning
salt and fresh ground black pepper to taste (I used some pepper, but not any salt)
2 T grated low-fat cheese (I use four cheese Mexican blend, which is a mixture of low-fat cheeses)
2 T "easy guacamole"
olive oil or non-stick spray for misting or brushing pan
your favorite salsa for serving

Peel avocado, dice and place in small bowl. Add lime juice, green Tobasco sauce (or other hot sauce), salt or Vege-sal, and chile powder. Use a fork to mash avocado and mix ingredients together.

In another bowl, beat together eggs, chile powder, Spike Seasoning, plus salt and pepper as desired. Spray or brush a small 8-9 inch frying pan with olive oil or non-stick spray. Turn burner under pan to low, heat about a minute, then pour eggs into pan and cook 3 minutes, until the eggs are starting to get well set on the bottom. (I use a rubber scraper and lift the edge to see if it's set.)

Sprinkle 2 T low-fat cheese over the entire surface of the eggs and cook 1-2 minutes more, until the cheese is starting to melt. Then put 2 T guacamole mixture on the eggs and use a rubber scraper to carefully spread it around until it covers one side of the eggs. Let omelet cook 1 minute more.

After one minute, gently fold the side without guacamole over the side with the guacamole. Cover the frying pan and cook 3-5 minutes more, until the omelet is cooked through.

Use a large turner to lift the omelet on to a plate and serve hot, with your favorite salsa.

South Beach Suggestions:
This low-glycemic omelet is a perfect breakfast for any phase of the South Beach Diet. One-third of an avocado is equal to 1 T fat for South Beach guidelines, so be sure to consider that in your total fat allotment for the day.

More Phase One Egg and Avocado Dishes You Might Like:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Feta Cheese and Avocado Mini-Frittata for Two from Kalyn's Kitchen
Scrambled Eggs in Avocados with Sunblush Tomatoes from The Passionate Cook
Avocado and Cilantro Deviled Eggs from Rookie Cookie
Avocado and Tofu Frittata from The Wind Attack
Smoked Salmon, Avocado, and Goat Cheese Frittata from Cara's Cravings
Portobello Mushrooms with Avocado, Fried Eggs, and Pico de Gallo from Our Life in Food
Want even more recipes? I find these recipes from other blogs using Food Blog Search.

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More to Chew On:


  1. Looks tasty! I have an avocado waiting to be used - this might be the candidate.

  2. Looks great. I've never thought of using guacamole in an omelet. Somewhat odd combination really.

  3. I wish not acquiesce in on it. I over nice post. Particularly the appellation attracted me to be familiar with the intact story.

  4. I totally agree with you - any diet devoid of fat is actually just not good for you. We need fats, especially good ones, to make all sorts of hormones! This looks fantastic. I love the idea of a guac-stuffed omelet.

  5. I totally hear you on the "good fats" argument - how can we be expected to give up avocado? The omelet looks like a delicious way to get you started in the am.

  6. Good point about the good fats and bad fats, Kalyn. So many people try to eliminate fats totally from their diet, not realizing that is unhealthy. The avocados and nuts and other good fats are where the healthy omega 3 fats are! Great post.

  7. I'm glad people are liking this, and that I'm not the only ones who loves my "good fats." I should have mentioned that this was probably inspired by the Guacamole Omelet at Ruth's Diner in Salt Lake City, I'm sure on some subconscious level that's where I got the idea, although I just thought of it this minute.

  8. What a perfect omelet! The guacamole would be a wonderful way to spice up the flavors.

  9. This looks wonderful. I am looking for quick recipes to fix while my husband is gone for a business trip, things that produce no left overs and this will be awesome and healthy for us girls!

  10. I just did this recipe and it is delish!! I was a little thrown off by adding guacamole to an omelet but it was very good and very satisfying!

  11. Avocados are one of my favorite foods, too. Doesn't guacamole kick everything up a notch (or two)? I love it simple, as well- with a squeeze of lime.

    These photographs are making my tummy growl.

  12. I love serving omelets for dinner, but usually with mushrooms! We happen to have a couple of avocados--this will be dinner tonight! Happy 2010, Kalyn!

  13. Hi, Kalyn! This omelet looks so tasty! I've never tried with these flavors.

  14. Thanks for this. Any way I can include avocados in my diet the better. And I appreciate the fact that you keep your guacamole simple! Rick Perry www.scratchchef.com

  15. Eggs, cheese, avocado and hot sauce -- perfection! This would be a great lunch dish with a green salad.

  16. Wow, looks awesome. I've just started SBD Phase I, so your blog is a godsend!

  17. I'm with you. I love avocados and try to eat them every day. Usually in a salad. I love this omelet idea. I've never thought of putting guac in an omelet! Can't wait to try it.

  18. DH doesn't eat guac or avocados in general but you can bet I do! I've eaten them sliced with scrambled eggs but not as guac in an omelet. I'll give this a try, Kalyn. Thanks for all you do. :)

  19. I was going to tell you how much I love eggs with avocado - but it seems you already caught that!

  20. That looks so beautiful, Cranky is twitching. We have all the ingredients. Ready to go!
    (And PS: Guacamole *is* easy.)

  21. Yes, I am a dud at replying to comments lately. I do read and appreciate them though.

    Cookie Crumb, I know, but some people out there on the internet think that cooking is hard, so I have to reassure them!

  22. What an amazing omelette! It has so many of my favorite flavours!

  23. Lots of really good reading here, many thanks! I had been searching on yahoo when I identified your post, I’m going to add your feed to Google Reader, I look forward to additional from you.

  24. I wanted to stop by to let you know that I tried this omelet this morning and it was delicious! Filling and kept me full for hours. Thanks for sharing your recipes with us!

  25. Jenn, glad you enjoyed it!

  26. Thank you for the delicious recipe! I've tried this and my huband and I both went crazy for it. Just as a by-the-way, I couldn't seem to find a printer-friendly link for this one? Otherwise, awesome!

  27. Gabrielle, I can only say "Duh?" No idea how I missed this one for the printer-friendly recipe link but will add it right now. Thanks, and so glad you enjoyed it.


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