Carrot Omelette: Zesty Superfoods for Breakfast

I'm sharing with you how to make an easy, delicious recipe called Carrot Omelette

Carrot omelette is bright, tangy, and savory – a perfect and delicious superfood medley! Sautéed, shredded carrots are swiftly crisped up in a pan with some sliced onions and a bit of olive oil. A squeeze of lemon and a couple of whisked eggs later, and you’re ready to dig into this hot and tasty omelette! You only need four ingredients to make this fresh and delicious carrot egg omelette recipe (aside from your home pantry staples of oil, salt & pepper).

Is Carrot Omelette Healthy For You?

Yes, Carrot Omelette is healthy! This recipe yields a super easy, healthy pregnancy breakfast. Let’s take a closer look at the nutritional highlights of the main ingredients used in this pregnancy recipe.

Grated Carrots

Carrots are an excellent source of folate for pregnant women. Folate is known as folic acid in its synthetic form. The vitamin folate is important in preventing NTDs (neural tube defects) which develop very early on in pregnancy. Neural tube defects occur when the neural tube, which forms the brain and spinal cord, does not close properly.

Carrots are also a great source of source vitamin C. Vitamin C helps baby's bones, gums, teeth and muscles to develop properly. This vitamin also helps a pregnant woman to absorb iron more easily and is important in wound healing, which is necessary post birth. It is especially beneficial to consume a vitamin C-containing food in conjunction with an iron-rich food, because consuming iron and vitamin C together increases the absorption of non-heme (plant) sources of iron. In addition to Vitamin C, carrots are a source of beta carotene. Beta carotene is an antioxidant that the body transforms into Vitamin A. This vitamin has an important role in healthy lung development and maturation of the baby.

Eggs

Eggs are absolutely a pregnancy superfood. First of all, eggs are a great source of choline. One large egg contains approximately 169 mg of choline. During pregnancy, the adequate daily intake of choline is 450 mg. Although the body can make some choline, most of it comes from the foods that pregnant women eat. Choline is needed for baby's healthy brain growth. It is also essential for development of baby’s brain and spinal cord during pregnancy. Choline, when taken during pregnancy, has been shown to improve learning and memory in babies. Furthermore, choline also supports proper function of the placenta, enhancing the supply of nutrients to baby.

Eggs are also an excellent source of calcium. Calcium helps baby's bones to grow in density, and keeps mom's bones strong. This mineral also builds a healthy heart, nerves, and muscles for baby. Importantly, calcium also helps mama from losing bone density (a.k.a. calcium deficiency), because baby uses the calcium for her own bone growth!

In addition to choline and calcium, eggs are also a source of phosphorous and omega-3 fatty acids. Adequate consumption of omega-3 fatty acids is vitally important during pregnancy as they are critical building blocks of the fetal brain and retina.

Eggs also contain vitamins A and D. Vitamin D supports healthy eyesight and healthy skin for baby. This vitamin also builds baby’s bones and teeth by promoting the absorption of calcium. Consult with your healthcare provider regarding egg consumption, if cholesterol is an issue for you.

Olive Oil

I love cooking with olive oil during pregnancy. Olive oil is an amazing source of monounsaturated fats. Some studies have shown that higher monounsaturated fat intake is associated with improved sleep quality during pregnancy, which may help improve health and wellbeing of mother and child. (). Another benefit of consuming olive oil during pregnancy is that it may protect against development of wheezing during the first year of baby’s life. I always keep olive oil in my home pantry.

Ingredients to Make Carrot Omelette

To make carrot egg omelette, you will need:

½ cup grated carrots
½ cup sliced onions
2 eggs, beaten
1 tablespoon lemon juice
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon ground black pepper

Instructions on How to Make Carrot Omelette

Step 1: Sauté Vegetables

Over medium heat, sauté the grated carrots and onions with the olive oil in a nonstick pan for 2 minutes.

Step 2: Add Flavorings

Once the carrots appear slightly crispy, add in the lemon juice, salt, and pepper, and mix until dispersed.

Step 3: Add in the Eggs

Using a spatula, push out the shredded vegetables around until they are in a uniform, flat layer. Gently pour the egg over the vegetables so that the eggs flow into all of the empty spaces and cover all of the veggies.

Step 4: Flip the Omelette

Once the eggs appear set on the surface and the edges of the omelette appear firm (about 1-2 minutes), use a spatula to gently flip the omelette over. I like to use this non-toxic, silicon spatula for all of my omelette-flipping needs. Allow to cook for 1-2 additional minutes over medium heat.

Step 5: Serve and Eat!

This dish is so delicious because the lemony, crispy carrots have a wonderful texture that contrasts with the fluffy eggs! This superfood breakfast is sure to get your day off to a great start! Or, enjoy this egg omelette as a snack! Pregnant women should take care to eat only eggs that are both pasteurized and fully cooked.

How to Serve Carrot Omelette

Carrot omelette is so delicious on its own, but is especially good with:

• Fresh Fruit Salad
• Sliced tomatoes
• A toasted whole grain English muffin
• A cup of cottage cheese sprinkled with ground black pepper
• With a small bowl of steamed brown rice
• Want even more protein? Add some pre-cooked shredded chicken on top of the omelette before flipping!

Can You Reheat an Omelette?

Yes, an omelet can be reheated, regardless of whether it has been stored in the fridge or the freezer! Refer to the following tips.

Refrigerator

As long as the omelette did not sit outside for longer than one hour after cooking, carrot omelette can be stored in the fridge for up to 4 days. Store in an airtight food container or Ziploc bag. I recommend these glass food containers.

• Reheat: Place omelette on a microwave-safe plate and reheat in the microwave for about 30 seconds to 1 minute, or until hot. The omelette can also be warmed in a pan. Add a bit of cooking fat (olive oil) if needed.

Freezer

As long as the omelette did not sit outside for longer than one hour after cooking, carrot omelette can be frozen for up to three months. Keep in mind that the texture will likely be slightly different.

• Reheat: Place omelette on a microwave-safe plate and reheat in the microwave for about 1 minute, or until hot.

Frequently Asked Questions About Carrot Omelette (FAQ)

Should I add milk before scrambling the eggs? This is certainly a personal preference. Adding some milk would be an easy way to get dairy products into your diet. However, you may end up with less fluffy, wetter eggs. I would perhaps add a tablespoon of whole, 2%, or skim milk, but pregnant women should avoid unpasteurized milk.

What vegetables taste best in an omelette? Other vegetables can certainly be added to this omelette. Of course, different vegetables have different nutrient profiles that enhance the nutrition of a pregnant woman. Shredded, green leafy vegetables would work beautifully, including arugula, spinach, and/or chard. Different colorful vegetables could also be included, such as slivered bell peppers, mushrooms, grated cabbage, or tomatoes.

What are some other ways to season Carrot Omelette? I really like to add nutritional yeast to my eggs, especially during pregnancy. This is a popular, inexpensive brand of nutritional yeast. Nutritional yeast is fortified with vitamin B12. A small sprinkle of nutritional yeast will add a cheesy flavor to this dish. Please consult with your doctor if you’re unsure of how much to use.

Should fillings be cooked before putting them in an omelet? Yes, because scrambled eggs can cook so quickly, I recommend cooking the fillings first. The added benefit is that the fillings will attain a crispy, cooked texture prior to incorporation, rather than just being steamed along with the egg.

You'll Also Love These Related Pregnancy Recipes

• Kale Egg Scramble
• Beef Sweet Potato Hash
• Peanut Butter Avocado Toast
• Protein Overnight Oats

Recipe

Did you make this carrot egg omelette recipe? If you made this recipe or any one of my other easy pregnancy recipes, mention or tag @pregnancyeats on use the hashtag #pregnancyeats. I can't wait to see!

Disclaimer: Recipes available on Pregnancy Eats may or may not be appropriate for you, depending on your specific health and medical conditions. Consult with your doctor or dietitian if you need help determining which foods to include in your diet.