Quick and Easy High Protein Omelette
Nutrition Snapshot
Omelettes are a great low-carb, low-calorie way to pack in the protein. And while people usually think of them as a breakfast food, I like to eat them for any meal of the day!
Key ingredients for a 3-egg omelette
- Eggs – Shocker, right? 😉 You’ll need three large eggs for this omelette.
- Olive oil – For the pan, to prevent your omelette from sticking. You could also use unsalted butter.
And to be completely honest, from here the ingredients are completely up to you!
For the high protein omelette you see pictured in this post, I added mushrooms, spinach, green onions, a little onion powder, and red pepper flake.
Nutrition Disclaimer: Feel free to use different ingredients to suit your own dietary needs, but note it could change the flavor and vary from the nutritional calculations in the recipe card on this post!
How to make the perfect omelette
Step 1: Lightly beat eggs with a fork in a small bowl. If you’d like to add salt and pepper now (and/or other spices), you can.
Step 2: In an 8″ or 9″ nonstick pan, melt butter or heat oil over medium-low heat. Add eggs and let them sit to start cooking.
Step 3: Use a heatproof silicone or rubber spatula to gently lift the edges of the cooked eggs from the pan and allow the uncooked eggs to flow to the edges of the pan and cook. You can also carefully tilt the pan a little, if needed.
Step 4: Once the eggs are mostly set, add your fillings to the middle and one side of the circle of eggs. Let set for a few seconds, then use your spatula to fold the omelette in half and serve immediately.
Tip: Don’t overstuff your omelette! In all honesty, I have a tendency to do it with mine, but really you don’t want the fillings spilling out of the omelette. Serve any leftover fillings you’d prepared as a little side salad!
High Protein Omelette Recipe
Recommended Equipment
Ingredients
- 1 teaspoon olive oil
- 3 large large eggs
- ¼ cup fresh spinach
- ¼ cup mushrooms, sliced
- 1 tablespoons Green onions
- Onion powder, to taste
- Red pepper flakes, to taste
- Salt and pepper, to taste
Instructions
- Lightly beat eggs with a fork in a small bowl. If you'd like to add salt and pepper now (and/or other spices), you can.3 large large eggs | Salt and pepper
- In an 8" or 9" nonstick pan, melt butter or heat oil over medium-low heat. Add eggs and let them sit to start cooking.1 teaspoon olive oil
- Use a heatproof silicone or rubber spatula to gently lift the edges of the cooked eggs from the pan and allow the uncooked eggs to flow to the edges of the pan and cook.
- Once the eggs are mostly set, add your fillings to the middle and one side of the circle of eggs. Let set for a few seconds, then use your spatula to fold the omelette in half and serve immediately. Enjoy!1/4 cup fresh spinach | 1/4 cup mushrooms | 1 tablespoons Green onions | Onion powder | Red pepper flakes
Nutrition
Nutrition Disclaimer
The provided nutrition information is generated by an automatic API and does not take variations across specific brands into account. This information is provided as a general guideline and should not be treated as official calculations. Learn more here.
What’s the difference between a French omelette and American omelette?
A French omelette starts out with scrambling the eggs in the pan, and the pan is constantly shaken constantly during cooking until the eggs have started to set.
Fillings are added, and then when they’re cooked through, the omelette is rolled up and folded and served seam side down to prevent the filling from spilling out. Nice and neat!
An American omelette (or “omelet” as my autocorrect likes to try to make me write) starts the same way, but as the eggs are cooking, the edges are lifted from the pan to allow the runny eggs to flow underneath.
The filling is added once the eggs have just about set, and then the omelette is simply folded in half. Less work, but also less tidy.
Serving suggestions & variations
The combinations and variations are truly endless, but here are some ideas:
- I tend not to cook my veggies before I add them to the omelette simply to save time, but if you’d prefer to you can sauté them in the pan a little first (then set them aside) before you add the eggs.
- Your favorite shredded or crumbled cheese, like cheddar or feta
- Leftover veggies like bell peppers, onion and tomatoes
- Crumbled or diced meats like bacon, sausage or ham
- Fresh herbs
If you wanted your omelette to be fluffier, you can add a little milk to the eggs when you beat them.
FAQs
Is an omelette good for protein?
Definitely. A single egg contains around 6 grams of protein, so a 3-egg omelette gets you 18 grams of protein before you’ve even added other ingredients.
How much protein in an omelette?
It depends on what you add to it, but a three-egg omelette has 18 grams of protein before you’ve even added other ingredients.
How do you increase protein in an omelette?
An easy way to increase the protein in an omelette is to add cheese, or a higher-protein vegetable like spinach, collard greens, or asparagus.
