Eating an omelette for breakfast is a great way to kick off your day. It’s a great way to add protein to your body, and not only that, but eating eggs also enhances your heart health. There are also many heart-friendly ingredients you can add to your omelette, like spinach, tomatoes and mushrooms. StudyFinds has scoured the internet for the best heart-healthy omelette recipes.

Having eggs in your diet provides a major boost to heart health. Scientists from Peking University say eating up to one egg daily can increase the amount of heart-healthy metabolites in the blood, thus lowering your risk of cardiovascular disease. The analysis revealed that people who consistently eat a moderate amount of eggs usually have more of a protein in their blood called apolipoprotein A1. Scientists consider that protein a major building-block of high-density lipoprotein (HDL), or good lipoprotein. In particular, consistent egg eaters showed more large HDL molecules in their blood. These help move cholesterol away from blood vessels and prevent blockages. Clogged arteries significantly increase one’s risk of heart attack and stroke.

Spinach is a popular ingredient to add to omelettes. The leafy green contains nitrates, which helps prevent cardiovascular disease. Scientists from Edith Cowan University’s Nutrition and Health Innovation Research recommend people getting their nitrates from places like kale and spinach. On top of that, spinach also boosts the ability to fight cancer. Researchers from University of Basel find that foods rich with magnesium — including avocados, spinach, bananas, and beans — all help to boost the immune system. Study authors say magnesium levels are an important factor in the body’s ability to stave off tumors and infections

Another favorite ingredient to add to omelettes are tomatoes. The vegetable contains lycopene, which can help lower bad cholesterol, and also includes antioxidants like flavonoids that can boost heart health. On top of that, tomatoes might be a secret weapon in combatting Parkinson’s disease. Researchers in the United Kingdom have devised a way of turning tomatoes into an inexpensive source of the Parkinson’s drug Levodopa, or L-DOPA. They say genetically modifying foods to produce sometimes costly medications can help scientists treat more patients in regions where pharmaceutical drugs are hard to get.

Are you in the mood to scramble up a delicious omelette? StudyFinds has compiled a list of some of the top heart-healthy omelettes recommended by experts. Did we miss one of your favorite recipes? Let us know in the comments below.

The List: Best Heart-Healthy Omelette Recipes

1. Egg White Omelette From I Heart Naptime

“Start your morning off right with this light and fluffy egg white omelette. It’s super flavorful, low in fat and packed with protein and nutrients,” writes I Heart Naptime.

Key heart health ingredients:

• egg whites
• bell peppers
• cherry tomatoes
• mixed vegetables

“This recipe proves that egg whites don’t have to be bland and boring! The end result is just as fluffy and flavorful as a traditional omelette, but with less fat and lower cholesterol,” says Jamielyn Nye. “The added veggies, meat and cheese pack a punch of flavor and will leave your taste buds doing a happy dance in your mouth.”

Click here for the full recipe.

2. 10-Minute Spinach Omelet From EatingWell

“This delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast,” says EatingWell. “Eggs and cheese help pack it with protein, while fresh dill boosts its flavor.”

Key heart health ingredients:

• spinach
• eggs
• extra-virgin olive oil

“Followed instructions exactly. First time I’ve made an omelet that actually looked like an omelet! Very easy, quick and tasty,” one reviewer wrote.

Click here for full recipe.

3. The Best Tomato Omelette Recipe You’ve Ever Had! From HurryTheFoodUp

“Mastering the art of the perfect omelette is a basic kitchen skill that shouldn’t be overlooked,” says HurryTheFoodUp. “This tomato omelette recipe provides you step by step instructions for making a filling breakfast or simple supper that is cooked to perfection, every time.”

Key heart health ingredients:

• cherry tomatoes
• eggs
• olive oil

“Ostensibly easy, making an omelette has so many potential pitfalls: an overcooked egg turns rubbery or leathery, while an uncooked egg can make you ill,” writes Dave Bell. “Never fear, this simple recipe is foolproof, and the best part is that it contains an amazing 23g of protein per serving!”

Click here for the full recipe.

4. Mushroom Omelette From Swasthi’s Recipes

“Upgrade your breakfast with this fluffy mushroom omelette! It’s a healthy, delicious and flavorsome breakfast with all the goodness of protein, antioxidants, vitamins and minerals,” writes Swasthi’s Recipes. “Made with pantry staples, this mushroom omelette is a great way to use up any leftover mushrooms in your refrigerator.”

Key heart health ingredients:

• mushrooms
• eggs
• onions
• garlic

“Mushrooms are a power house of nutrition, so if you are a fitness freak you are most likely to love this vegetarian meaty goodness. Mushrooms are versatile and go well in so many dishes like stir fry, curries, fried rice and this mushroom omelette is no exception.”

Click here for the full recipe.

5. Roasted Broccoli Omelette From Hungry Hobby

“Meal-prep-friendly roasted broccoli omelet is a filling and healthy breakfast with just a few easy ingredients!” writes Hungry Hobby.

Key heart health ingredients:

• roasted broccoli
• eggs

“It’s simple but oh so delicious, ya know? It’s a great way to use leftover roasted broccoli or meal prep broccoli, and plan to have it all week,” says Kelli Shallal. “I’m all about making healthy eating easy, and this is the type of go-to recipe I always make but don’t always post here.”

Click here for the full recipe.

Tips For Keeping Your Omelette From Falling Apart

Here are some tips for keeping your omelet from falling apart:

• Use a nonstick pan. This will help to prevent the omelet from sticking to the pan and making it difficult to flip.
• Use the right amount of oil or butter. Too much oil or butter will make the omelet greasy, while not enough will make it stick to the pan. A good rule of thumb is to use about 1 tablespoon of oil or butter per omelet.
• Don’t overcrowd the pan. If you’re making a large omelet, or if you’re adding a lot of fillings, consider cooking it in two batches.
• Cook the fillings first. This will help to prevent them from making the omelet watery.
• Don’t overcook the eggs. The eggs should be cooked through but still slightly runny. If you overcook them, they will become tough and rubbery.
• Use a gentle touch when flipping the omelet. Use a spatula to loosen the edges of the omelet from the pan, and then carefully flip it over.
• Don’t overfill the omelet. Too many fillings will make the omelet difficult to fold and may cause it to fall apart.

Here are some additional tips to consider:

• Use fresh eggs. Older eggs are more likely to fall apart when cooked.
• Don’t overbeat the eggs. Overbeaten eggs will become tough and rubbery.
• Let the omelet cook for a minute or two before adding the fillings. This will give the eggs a chance to set and make it easier to fold the omelet.
• Use a low to medium heat. This will help to prevent the omelet from browning too quickly and becoming tough.
• Be patient. It takes a little practice to make the perfect omelet. Don’t be discouraged if your first few attempts don’t turn out perfectly.

With a little practice, you’ll be making delicious omelets in no time!