Lactose is a sugar found in milk and milk products like yogurt and cheese. Some people lack sufficient amounts of lactase, the enzyme that breaks down lactose, to digest it. When a person who is lactose intolerant eats milk or milk products, they experience bloating, gas, discomfort and even diarrhea. Eggs, although often lumped in with dairy in the grocery store, do not contain lactose because they are not a milk product. Therefore, the only changes you need to make to you omelet recipe for someone who is lactose intolerant involve milk, butter and cheese.
Step 1
Chop the vegetables and breakfast meats of your choice in small pieces of less than ½ inch.
Step 2
Preheat your skillet or omelet pan over medium-low heat.
Step 3
Coat the pan with non-stick spray.
Step 4
Break the eggs into a medium mixing bowl and season them to taste with salt, pepper and other seasonings of your choosing.
Step 5
Beat the eggs thoroughly with a whisk or fork to incorporate as much air into them as possible. If your favorite omelet recipe calls for milk in the egg mixture, omit it.
Step 6
Pour the fluffy egg mixture gently into your skillet or omelet pan. Tilt the pan in all directions, if necessary, to evenly cover the bottom with eggs.
Step 7
Scatter a thin layer of chopped vegetables and meats on one side of the omelet.
Step 8
Cover with one to two pieces of imitation cheese made from soy or rice milk, if desired.
Step 9
Cook the open omelet until is slightly firm on top and very lightly golden brown on the bottom.
Step 10
Flip the bare half of the omelet over the half with filling with a spatula.
Step 11
Lift the omelet out of the skillet with a large spatula, and serve.
Things You'll Need
- 1 to 3 tbsp. breakfast meat, optional
- 1 to 3 tbsp. total of mushrooms, peppers, onions, tomatoes and other vegetables, optional
- Non-stick spray
- Medium skillet or omelet pan
- Medium bowl
- Wire whisk or fork
- 2 to 4 eggs, or the equivalent of egg whites or egg substitute
- Salt and pepper, optional
- 1 to 2 pieces soy or rice cheese, optional
- Large spatula
References
- "Foundations of Food Preparation, Sixth Edition"; Jeanne Himich Freeland-Graves, et al.; 1996
- "Krause's Food and Nutrition Therapy: 12th Edition"; L. Kathleen Mahan, et al.; 2008
- "Everything Lactose-Free Cookbook"; Jan McCracken, et al.; 2008
- "The Milk-Free Kitchen"; Beth Kidder, et al.; 1991
- "The Complete Idiot's Guide to Dairy-Free Eating"; Scott H. Sicherer, et al.; 2009
