Omelettes are common breakfast items, particularly in the United States. They are typically composed of a scrambled egg shell with cheese, meats and vegetables as fillings. Because they can contain a variety of fillings, they are versatile breakfast entrees. However, the ingredients used in omelettes are typically high in cholesterol, and are not suitable for a low-cholesterol diet. Simple substitutions can help lower the cholesterol content of these dishes.
Egg Whites
Substitute egg whites for whole eggs. One whole, large egg contains about 213 mg of cholesterol, or about 68 percent of the daily recommended allowance for adults, according to MayoClinic.com. All of the cholesterol in chicken eggs is found in the yolks. Conversely, egg whites are cholesterol-free. Crack three or four eggs in a bowl and spoon out the unbroken yolks to reduce the cholesterol content in your omelette.
Low-Fat Cheese
Choose low-fat cheese, such as part-skim mozarella or low-fat cheddar or feta cheese, instead of whole-milk cheese. This can help reduce the cholesterol content in an omelette. Soy-based cheese can also add flavor without adding cholesterol. Soy cheese is widely available in health food stores and supermarkets in Western countries, and comes in a variety of flavors, including cheddar, Monterey jack, feta and pepper jack.
Meat Replacements
Use meat replacements instead of breakfast meats such as sausage, bacon, ham and ground beef, which are typically high in saturated fats and cholesterol. Vegetarian versions of bacon, beef, ham and sausage are widely available in Western supermarkets, and are typically low in cholesterol. Other meat replacements, such as tofu, seitan and tempeh, can add protein to omelettes without increasing the cholesterol content of this common breakfast item.
Oils
Use 1 or 2 tbsp. of olive oil when preparing omelettes instead of using butter or shortening, which are high in saturated fats and cholesterol. Olive oil is an unsaturated fat that does not raise blood cholesterol levels. Non-stick cookware coupled with olive oil cooking spray can help you further reduce fat and calories in omelettes.
References
- MayoClinic.com: Are Chicken Eggs Good or Bad for My Cholesterol
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Cholesterol
