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Day 3 Breakfast: Omelet + Goat Cheese, Sautéed Zucchini & Fresh Dill

Prep Time:

5 Minutes

Cook Time:

7 minutes

Serves:

1

Level:

Beginner

About the Recipe

A light and creamy omelet filled with tangy goat cheese, tender sautéed zucchini, and fragrant fresh dill. This nutrient-packed breakfast is loaded with protein and healthy fats to keep you fueled for the day.

Ingredients

Omelet:

  • 3 large eggs (organic, pasture-raised preferred)

  • 1 tablespoon butter (grass-fed preferred)

  • Sea salt and freshly ground black pepper, to taste


Filling:

  • ½ small zucchini, thinly sliced or diced

  • 1 tablespoon olive oil or butter for sautéing

  • 2 tablespoons goat cheese, crumbled (soft goat cheese preferred)

  • 1 tablespoon fresh dill, chopped (or ½ teaspoon dried dill)

Preparation

Sauté Zucchini:

  1. Heat Oil or Butter: Heat olive oil or butter in a skillet over medium heat.

  2. Add Zucchini: Add sliced zucchini and sauté for 3-4 minutes, stirring occasionally, until tender and lightly browned. Season lightly with salt and pepper. Remove from heat and set aside.


Make the Omelet:

  1. Whisk Eggs: Crack eggs into a bowl, season with salt and pepper, and whisk gently until well combined.

  2. Melt Butter: Melt butter in a non-stick skillet over medium-low heat. Swirl to coat the pan evenly.

  3. Cook Eggs: Pour the eggs into the skillet and cook for 2-3 minutes, gently tilting the pan and pushing the edges toward the center with a spatula to allow uncooked egg to flow underneath.

  4. Add Filling: Once eggs are nearly set, add sautéed zucchini, crumbled goat cheese, and fresh dill evenly across one side of the omelet.

  5. Fold & Finish: Gently fold the omelet over the filling. Cook for an additional 30 seconds to 1 minute to allow the cheese to soften.

  6. Serve Immediately: Slide onto a plate and garnish with extra dill if desired.


Tips to Make it Even Easier:

  • Pre-Slice Zucchini: Slice or dice zucchini in advance and store in the fridge for up to 3 days to cut down prep time.

  • Pre-Crumbled Goat Cheese: Buy pre-crumbled goat cheese to eliminate the need for breaking it apart by hand.

  • Batch Sauté Veggies: Sauté a batch of zucchini and other low-carb vegetables in advance, making it easy to toss them into omelets or other dishes.


Quick & Simple Flavor Boost Options (Optional):

  • Lemon Zest & Dill Butter: Melt butter with a touch of lemon zest and chopped dill, then drizzle over the finished omelet for brightness.

  • Roasted Garlic Cream: Stir roasted garlic into sour cream or Greek yogurt and spoon over the omelet for a creamy, savory contrast.

  • Chili Flake Heat: Add a sprinkle of red chili flakes to the zucchini while sautéing for a hint of spice.

  • Pesto Drizzle (Nut-Free): Drizzle a spoonful of sugar-free, nut-free pesto over the omelet for extra herbaceous flavor.

  • Parmesan Crisp Topping: Add finely grated Parmesan to a skillet and cook until crispy, then crumble over the omelet for a crunchy, salty topping.

  • Fresh Basil & Cherry Tomatoes: Add chopped fresh basil and halved cherry tomatoes for a burst of color and freshness.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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