The humble omelette – quick, simple, delicious and nutritious! A great option for breakfast or a light dinner.

Omelettes are a very simple meal to prepare boasting with nutrition and are very affordable too. I recently entered this omelette recipe into Jamie Oliver’s Real Food Revolution Omelette Challenge to contribute my part, no matter how small, to a great cause spreading the word on real food, health education and healthy kids.

This omelette symbolises where I’m from (Brisbane, Australia) and my love of heart-felt cooking and local ingredients. With no recipe pre-planning just good old cooking from the heart, I went to my local farmer’s markets and picked up ingredients that stood out. My outing to the markets was so much more than buying products, there was so much inspiration to nourish, connecting with local growers, supporting local farmers and making real and fresh food an inspiration to my 13 month old (who accompanied me on her Daddy’s shoulders).

So here is my omelette recipe that represents so much more than just food – but connection with community, supporting local farmers, inspiring real food, nourishing your body and educating on healthy food choices.

Like all of the healthy recipes on my website, this omelette is gluten free and dairy free (and also grain free/Paleo friendly too).

Nourish 101:

  • This recipe provides a great nutritional balance of protein, omegas, healthy fat, fibre, vitamins and minerals.
  • Eggs are one of the most nutrient-dense foods available and one I would call a true “superfood”. Just one egg yolk (where most of the nutrients are found) provides 13 essential nutrients. They are a great source of high quality protein (and all nine essential amino acids in the right ratios). They are particularly rich in the essential amino acid leucine which acts in stimulating muscle protein synthesis.
  • Eggs are rich in B-vitamins (essential for vital functions in the body), choline (for supporting energy, brain and cell function as well as maintaining a healthy metabolism), vitamin A (for growth and development), vitamin D (needed for mineral absorption and bone health), vitamin E (protecting against free radical damage), folate (needed for synthesising DNA and playing a vital role in fertility, pregnancy and heart health) and iodine (for healthy thyroid function) as well as antioxidants (that particularly protect your eyes).
  • Eggs and avocado provide your body with a steady supply of slow release energy and both help to reduce sugar and sweet cravings.
  • Watercress contains an impressive amount of vitamin K (needed for calcium absorption and healthy bones) and contains a high amount of dietary nitrate (similar to beetroot) which has been shown to lower blood pressure and improve athletic performance. It is also a good source of vitamins A and C.
  • Avocado is rich in vitamin C and folate and a good source of vitamin E. It’s high fibre and healthy fat content support healthy digestion and maintain a healthy appetite.

Watercress Omelette with Avo & Tomato Crush

The humble omelette - quick, simple, delicious and nutritious! A great option for breakfast or a light dinner.
Keyword Dairy Free, Gluten Free, Grain Free, Low FODMAP, Nut Free, Preservative Free, Refined Sugar Free, Soy Free
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1


  • 2 large free range, organic eggs
  • 6 sweet cherry tomatoes, chopped
  • 1 small clove garlic, finely chopped
  • 1/4-1/2 red chilli, seeded, finely chopped
  • 1/4-1/2 avocado, sliced
  • 1/2 cup (60g) watercress, roughly chopped
  • Squeeze fresh lemon juice
  • Extra virgin olive oil
  • Pink salt cracked black pepper
  • 1 tsp pine nuts, toasted (optional)


  • Panfry tomatoes with garlic and chilli in olive oil over low-medium heat until very soft. Transfer to a plate and roughly mash with a fork. Set aside. 
  • Whisk eggs and add additional olive oil to pan over medium heat. Pour in eggs, tilting pan to cover base, cook for 30 seconds. 
  • Arrange avocado slices on egg, season with salt and pepper. 
  • Spoon tomato crush over egg. 
  • Dress watercress in olive oil and lemon juice and sit on top of omelette. 
  • Cook egg until liking. 
  • Sprinkle with optional pine nuts. I like to serve this omelette 'open' to showcase the ingredients. 


Make It Personal:
  • To boost your protein intake add cooked and shredded chicken or salmon to your omelette.
  • A dollop of dairy free pesto is also a lovely addition.
Sensitive to FODMAPs?
  • Omit fresh garlic and use garlic infused olive oil. I recommend Cobram Estate Garlic Infused Olive Oil.
  • Stick to 1/4 avocado per serve.
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Casey-Lee Lyons

Live Love Nourish

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