Southwestern Omelet Roll

Southwestern Omelet
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  • Ingredients
    10 large EGGS
    1/4 cup flour
    1 1/2 cups fat-free half-and-half
    1 cup chopped red pepper
    3/4 cup chopped green onions
    1 cup chopped lean ham or cooked, drained and crumbled turkey sausage
    1 tsp. dried oregano leaves, dried cilantro leaves
    1/4 tsp. cumin
    1 1/2 cups shredded sharp cheddar cheese
    1 1/2 cups chunky salsa
    1/2 cup reduced fat sour cream, optional
    cilantro leaves for garnish, optional

    Yields: 6-8 servings

  • Nutritional Information

    Per serving: 1/7 of recipe

    Calories: 340

    Total fat: 21 g
    Saturated fat: 9 g
    Polyunsaturated fat: 2 g
    Monounsaturated fat: 4 g

    Cholesterol: 310 mg
    Sodium: 952 mg
    Carbohydrates: 17 g
    Fiber: 2 g
    Sugar: 8 g
    Protein: 21 g
    Vitamin A: 156 mcg
    Vitamin D: 2 mcg
    Folate: 54 mcg
    Choline: 233 mg
    Calcium: 304 mg
    Iron: 2 mg
    Potassium: 383 mg

    This recipe is an excellent source of protein and choline, and a good source of vitamin A and folate.


  1. COAT a 15 x 10 x 1-inch jellyroll pan with vegetable spray. TRIM a sheet of parchment paper to fit pan with paper extending over sides slightly. COAT parchment paper on top of pan with nonstick spray.

  2. BEAT eggs with a wire whisk in a large bowl.

  3. In a small cup, mix flour and half-and-half until combined; ADD to eggs and BEAT to mix.

  4. STIR IN red pepper, green onions, half of ham and seasonings.

  5. POUR evenly into pan; BAKE in preheated 375°F oven for 15 minutes.

  6. REMOVE spring roll from oven and SPRINKLE evenly with cheese and remaining ham. RETURN to oven and BAKE another 3 minutes.

  7. REMOVE spring roll from oven and carefully ROLL, beginning at short end — peeling off paper as spring roll is rolled.

  8. CUT into ¾ to 1-inch slices. STACK slices at an angle on serving plate and TOP with salsa and a dollop of sour cream.

  9. GARNISH with fresh cilantro leaves if desired.