Disheveled Veggie Omelette


  • 1/2 cup (3 ounces) raw cauliflower, cut/broken into small florets
  • 1/3 cup diced tomato
  • 1 large handful raw baby spinach leaves (~1 ounce)
  • 1 soy breakfast sausage (thawed if frozen), cut into small pieces
  • 1/2 cup (4.5 oz) egg beaters
  • 1/8 cup (0.5 oz) low fat shredded cheese (I used cheddar, but other flavors would be good, too.)
  • Salt & pepper to taste


  • Preheat a medium-sized skillet on medium or medium-high heat for 1-2 minutes.
  • Once heated, spray the skillet with nonstick spray.
  • Immediately add the cauliflower, tomatoes, and a splash of water (~1 tablespoon or so) to the skillet, and cook the veggies until the cauliflower is tender and the tomato is starting to break down (1-2 minutes).
  • Add the spinach, sausage, and egg beaters.  Stir the mixture constantly with a rubber spoonula, making sure to scrape the food off the bottom of the pan and bring it to the top of the pile.  Keep stirring/mixing until the egg beaters are cooked through (1-2 minutes).
  • Move the food to a plate.  Add the cheese, and let the dish stand for 1-2 minutes (or until the cheese melts).
  • Season with salt and pepper to taste, then eat hot.

Makes 1 serving.

Nutritional information per serving (approximates): 202 calories, 5 g fat, 14 g carbohydrate, 6.5 g fiber, 6.5 g sugar, 26 g protein.


Here’s the dish without the cheese (so that you can see all of the colorful, healthy goodness that lives beneath the dairy)…


…and here’s the meal all loaded up with tasty, melty, lovely cheese. :)

My notes:

  • The soy sausage I used was Sol Cuisine Veggie Breakfast Patties.
  • If you prefer to use 2 whole eggs instead of 1/2 c egg beaters you can; just be aware that making that change will alter the nutritional information provided.

The ratings:
Mental Cost (ingredient availability): Quite low
Financial Cost (ingredient cost): Pretty low
Emotional Cost (cooking skill level): On the low side
Time Cost (recipe preparation): Happily low
Life Cost (clean up time/effort): Wonderfully low
Worth It? (rate from 1-5): 4.99997

Miscellaneous suggestions, insights, and/or thoughts:

  • The dish was so colorful and pretty, I felt healthy just looking at it.
  • Yet the meal didn’t taste like “health food” – it tasted like quality brunch fare.  (But it didn’t leave me feeling greasy or bloated afterwards.)
  • I highly recommend adding at least a little salt and pepper to the dish; these two simple-yet-powerful seasonings really make the flavors of the meal come alive, and truly transforms the overall flavor of the food.


About Stef

A "serious" gal who is trying to remember to lighten up and smile.
This entry was posted in "sausage", breakfast, casserole, cauliflower, cheese, egg beaters, picture step-by-step, postaweek, soy, spinach, tomatoes, vegetables, vegetarian and tagged , , , , , , , , , , , , . Bookmark the permalink.

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