Mediterranean-style California Avocado Omelet

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Nutritional Highlights (per serving)

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32 g
Total Fat
15 g
Total Carbs
16 g
370 mg

With their healthy monounsaturated fats, avocados fit perfectly into the Mediterranean diet. Here they complement other fresh Mediterranean flavors in this plant-forward omelet. Pair this with coffee and fresh orange juice for an easy and satisfying breakfast or brunch.


Serves: 1
tsp.  olive oil
  medium-size Lacinato (also known as Tuscan or Dinosaur) kale leaves, ribs removed, and sliced thin. About ½ cup packed*
Tbsp.  minced sundried tomatoes (packed in oil and herbs, drained)
Tbsp.  minced roasted red pepper (jarred)
  eggs, beaten
1/8  tsp.  salt, or to taste
1/2    ripe, Fresh California Avocado, seeded, peeled and mashed
1/8  tsp.  garlic powder
  fresh basil leaves, sliced thin

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados


  1. Heat the olive oil in a small nonstick frying pan over medium-high heat.
  2. Add the kale, sun dried tomatoes and roasted red pepper. Sauté for about 3 minutes or until the kale is wilted and softened.
  3. Transfer the vegetables from the pan to a plate and set aside. Stir a pinch of salt if desired, into the beaten eggs and pour them into the hot pan. Reduce the heat to medium-low and add the vegetables over the top of the eggs. Let the eggs cook until set.
  4. While the eggs cook, combine the mashed avocado, garlic powder, fresh basil, and a pinch of salt in a small bowl.
  5. Once the eggs are set, spread the mashed avocado mixture over one half of the eggs, and gently fold the other half over to serve.
  6. Garnish with additional sun-dried tomatoes, avocados, roasted peppers and basil.

*You can substitute spinach instead of kale if preferred

Serving Suggestion: Serve with toasted pita or Naan bread.

Beverage Pairing: coffee and fresh orange juice for breakfast or brunch, or herbal iced tea for dinner.

Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Calories 390
Total Fat 32 g
Trans Fat 0 g
Saturated Fat 6 g
Monounsaturated Fat 18 g
Polyunsaturated Fat 4.5 g
Total Carbs 15 g
Dietary Fiber 8 g
Total Sugar 4 g
Protein 16 g
Cholesterol 370 mg
Sodium 600 mg
Potassium 876 mg

Vitamin A 296 mcg; Vitamin C 45 mg; Calcium 89 mg; Iron 3 mg; Vitamin D 2 mcg; Folate 162 mcg; Omega 3 Fatty Acid 0.31 g


% Daily Value*: Vitamin A 35%; Vitamin C 50%; Calcium 6%; Iron 15 %; Vitamin D 10%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Anne Danahy

Anne Danahy is a registered dietitian and freelance nutrition and health content writer. She writes the food and nutrition blog Craving Something Healthy, and she published the Mediterranean Diet for Two Cookbook in April 2020. Anne specializes in chronic disease prevention, wellness, and healthy aging. She believes living well begins with eating well, and she promotes a balanced diet of low glycemic index foods, lots of plants, and everything in moderation sprinkled in. Anne enjoys helping others make sense of the latest nutrition research and get it onto their plates in the most delicious way possible.

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