Paleo Plan

Western Omelet

Western Omelet

Makes breakfast for two.  Add a spoonful of salsa for  more flavor!

Approximate cooking time: 25 minutes

Ingredients

  • 4 eggs
  • 1 tsp coconut oil
  • 1/2 yellow onion, diced
  • 1 bell pepper, diced
  • 1 medium tomato, diced
  • 1 cup spinach
  • 1/4 lb ham, cooked and diced
  • sea salt and fresh ground black pepper to taste

Instructions

  • Wash and chop vegetables.  Set aside.
  • Crack eggs into small bowl and beat well.  Set aside.
  • Heat non-stick skillet over medium heat.  When hot, add coconut oil to pan.
  • Pour half of the beaten eggs into the skillet and coat the bottom of the pan.  When the egg has partially set, scrape the edges and tip the pan so that the uncooked egg at the top can spread to the hot cooking surface of the skillet.
  • Immediately after, add half of the vegetables and ham to one half of the omelet and continue to cook until the egg is almost fully set.
  • Using a spatula, fold the empty half over top of the ham and veggies. Cook for 2 minutes longer, then serve.
  • Repeat the process with the remaining ingredients to make the second omelet.

21 Comments

  1. ourfamily

    Now that was good eats. This is my first week on the paleo plan and so far, the meals have been simple to make yet delicious. I emphasize the word simple since I do not cook :), yet I have been successful with every dish till date.

    I am glad to be on paleo, now I hope/plan on working on seeing results.

    Thank you

  2. Meats like ham, bacon and deli slices have sodium nitrate on it , which is strongly linked to causing cancer.
    For every ounce you eat you raise your risk by 20%. Not to mention the sodium content.
    If you do eat these make sure you have a very good vitamin C rich food at the same time as this helps to prevent nitrosamine formation.

    • Hi Sylvia,

      We are assuming that people will not be eating ham, bacon or deli slices that have nitrites in them. More natural, uncured and preservative-less ham, bacon and deli slices are available at health food stores and often at normal grocery stores nowadays.

      Thanks,
      Neely

  3. Is it okay if I just not add the ham? I don’t eat red meat so i’m wondering if exculding the ham in this or any recipi for that matter really affects the plan. I mostly eat fish and chicken and sometimes turkey but thats all. Thanks in advance!

    • @Jules – Doesn’t really make any difference what meat you use for any of the recipes. Just trying to get a protein in there.

  4. @Neely Thanks!

  5. I really hate egg yolks and prefer only the whites, is that ok for the omelettes and mainly egg breakfast dishes?

    • Neely Quinn

      Kelly – You can do whatever you want with your eggs :)

  6. I don’t like coconut oil. Can I used olive oil or grapes eyed oil ?

    • Neely Quinn

      Katy – Olive oil, tallow, lard, bacon grease, and avocado oil are all good options. Grapeseed oil is a little high in omega 6′s for my tastes.

  7. How about using canola oil to replace coconut oil ?

  8. Reverendlrc

    Didn’t have any tomatoes or regular onions, so I just used some baby white onions instead, with ham and spinach, it was delicious.

  9. I’m very new to this paleo diet, was recommended to me by doctor due to having celiacs disease. Can you put in mushrooms?

  10. Thanks for the recipes; am using eggs, coconut oil (which adds a delicate flavor, nearly undetectable) and salsa (fresh) and a veggie sausage — is the veggie sausage ok?

  11. tafelito@gmail.com

    I’m a bit confused about the nitrites. Some people say that they are fine. Like this blog. http://chriskresser.com/the-nitrate-and-nitrite-myth-another-reason-not-to-fear-bacon
    Should we eat nitrites free ham and uncured bacon?

  12. @tafelito, Paleo recommends and assumes that we find meats and items without nitrates in them. Boars Head is a good choice for this reason. I am also new to the plan.

  13. Can you eat to much protein, I struggle with being hungry, I’ve only just started, will my appetite decrease.
    I’ve always had a good appetite, so I’m worried I’ll eat to much.
    Other websites say it’s ok to beef up the protein, but you say 160 grams ?
    Help

    • Megan – Just try not to make protein any more than about 30% of your diet and you’re all good. Not sure where you’re referencing the 160 grams? If you’re worried about eating too much, just record what you eat for a few days on myfitnesspal.com or something. Then you’ll actually know how much you’re eating, and how much you need to add or subtract to get to a good amount. Or just watch how your weight/energy levels are affected by what you’re doing now and make changes accordingly. If you’re always hungry, you should eat more :)

  14. Samantha C

    I’m confused about the use of coconut oil. It is so high in saturated fat and doesn’t seem to be good for you. Grapeseed oil has much less sat. fat. What’s the downside of Omega 6′s?

    Also, a separate question, am I to assume that I can’t have any wine? Like not even a glass with my dinner?

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