Sausage & Cheese Omelet

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  • Ingredients
    1 large EGG
    1 tbsp. milk
    2 tbsp. fully cooked breakfast sausage crumbles OR one fully cooked breakfast sausage link or patty, chopped
    2 tbsp. shredded cheddar cheese
    1 flatbread (6-inch), toasted

    Yields: 1 serving

  • Nutritional Information

    Per serving: 1 recipe
    Calories: 433
    Total fat: 20 g
    Saturated fat: 7 g
    Polyunsaturated fat: 2 g
    Monounsaturated fat: 6 g
    Cholesterol: 219 mg
    Sodium: 673 mg
    Carbohydrates: 41 g
    Fiber: 1 g
    Sugar: 3 g
    Protein: 21 g
    Vitamin A: 139 mcg
    Vitamin D: 3 mcg
    Folate: 28 mcg
    Choline: 164 mg
    Calcium: 397 mg
    Iron: 4 mg
    Potassium: 168 mg
    This recipe is an excellent source of protein and choline, and a good source of vitamin A and vitamin D.


  1. COAT 2-cup, microwave-safe cereal bowl with cooking spray. ADD egg and milk; BEAT.

  2. MICROWAVE on HIGH 30 seconds; PUSH cooked edges toward center. MICROWAVE until egg is almost set, about 15 to 45 seconds longer.

  3. SPRINKLE with 1 Tbsp. cheese. FOLD omelet in half; SLIDE onto plate. TOP with remaining cheese. SERVE immediately with toasted flatbread.

Insider Info

  • Don’t overcook. Eggs will continue to cook and firm up after removed from microwave.
  • Microwave ovens vary. Cook time may need to be adjusted.