Filled with recent veggies and flavorful spices, my low calorie omelette with egg whites is nice for anybody on the lookout for all of the fluffy deliciousness of a basic omelette with fewer energy and fats! Whether or not served for breakfast, brunch, lunch, or dinner, my straightforward wholesome omelette recipe is a tasty and satisfying meal your loved ones will love!
Should you’ve ever puzzled if a low calorie omelette recipe could possibly be nearly as good as an entire egg omelette, I assure this would be the greatest omelet recipe you’ll ever make.
Spiced with floor turmeric, brown mustard seeds, and black pepper, and full of scrumptious recent veggies, my model is so filled with taste that you just received’t even miss the egg yolks. Plus, it’s tremendous fast and simple!
Whether or not you’re managing weight reduction or simply desire a wholesome breakfast or meal choice, this egg white omelette is a superb dish you’ll be able to take pleasure in any time of day.
I promise, that is the most effective wholesome omelette recipe! Conventional omelets use entire eggs, however wholesome egg white recipes use simply egg whites. I really like that simply by eradicating the egg yolks, it nonetheless has loads of lean protein and is now low in ldl cholesterol, fats, and energy.
In actual fact, one whole egg white omelet (excluding milk) is simply about 142 energy, 5 grams of fats, and over 16 grams of protein. That’s nearly a 100 calorie omelette! As compared, a fundamental 3 egg omelet with yolks with a tablespoon of standard milk (no cheese or greens) has on common 280 energy and over 20 grams of fats.
Plus, my coronary heart wholesome omelette is extremely scrumptious. Don’t let low energy idiot you. When ready appropriately, my egg white omelette recipe is layered with taste, fluffy, and mushy like a savory soufflé.
I additionally love that whereas it’s naturally gluten-free and vegetarian, it additionally occurs to be keto-friendly and tremendous versatile. You’ll be able to simply gown it up or down by omitting or including further elements and garnishes. You’ll be able to experiment with so many various wholesome omelette concepts.
My favourite half is that this easy dish is prepared in beneath 20 minutes and requires simply fundamental elements, making it a fantastic go-to meal for a fast and wholesome meal. It permits me to feed my household one thing scrumptious and wholesome with not a lot effort.
Newest Recipe Video!
🥘 Elements
My wholesome low calorie omelette is made with just some recent elements simply discovered at your native grocery retailer! See the recipe card under for the precise quantities and dietary data.
Egg Whites: As a substitute of utilizing entire eggs, I take advantage of recent egg whites as the bottom of my wholesome omelet. This considerably lowers the calorie rely and ldl cholesterol. You may as well use an egg substitute corresponding to liquid egg whites or egg beaters for those who favor. You’ll want about 3 massive egg whites per omelet.
Low Fats Milk: I add only a contact of low fats milk to make the omelette mild and fluffy. You need to use a splash of water if you wish to hold it dairy-free.
Olive Oil: It is a wholesome oil to make use of in cooking. I solely use one teaspoon of olive oil to maintain the egg from sticking to the pan. Alternatively, you’ll be able to soften butter within the pan.
Spices: I actually love so as to add spices for taste with out further energy or fats. I counsel a pinch of salt, black pepper, brown mustard seeds, and turmeric (which additionally provides my omelet a beautiful yellow coloration). For much more taste, you should utilize garlic salt as a substitute of standard salt or sprinkle in some garlic powder.
Recent Veggies: On the subject of including veggies you will get as inventive as you want and it’s nonetheless a low fats omelette. My favorites embrace inexperienced bell peppers, crimson bell peppers, inexperienced onions, recent spinach leaves, and diced plum tomatoes.
🔪 How To Make A Low Calorie Omelette
Studying how one can make a wholesome omelette is simple! Simply comply with my easy directions, and it’ll come out completely.
Watch the video under to see the step-by-step strategy of my low calorie egg white omelette.
Prep The Eggs: To start, I put the eggs, together with a splash of salt, pepper, and low-fat milk, in a small bowl. Then I fastidiously whisk every thing till simply blended (don’t overbeat) and set it apart.
Prep The Veggies: As soon as the eggs are prepped, I warmth a little bit olive oil in a big nonstick skillet over medium warmth. Then I add the mustard seeds and turmeric and cook dinner for 30 seconds. Subsequent, I add the onions, adopted by the remainder of the veggies, and sauté for 1 minute till the veggies are mushy, stirring incessantly.
Add Egg Combination: When the veggies are executed, I flip the burner right down to medium-low warmth. Now, I pour the egg combination into the middle of the pan over the veggies, tilting the pan to unfold the eggs out evenly across the edges of the pan.
Cook dinner Till Set: With the eggs added, I now let the omelette combination cook dinner within the pan till the sides of the omelette start to set (about 2 minutes). All I do is let the eggs cook dinner. You don’t have to stir the omelette.
Cook dinner Evenly: After the sides set, I slide the entrance fringe of a heat-proof spatula between one facet of the omelet and the pan. Subsequent, I gently raise the facet of the omelet, tilting the pan to permit some raw egg combination to run onto the pan, and repeat this process on the other edge. Then, I simply let it proceed cooking till the middle is about (about 2 minutes).
Fold Omelette & Plate: When executed, I loosen the omelet from the pan with the spatula and fold it right into a half-moon form. Then, I fastidiously slide my excellent egg white omelet onto a plate and revel in!
My #1 Secret Tip for making my wholesome omelette is to make use of a nonstick skillet, and ensure your skillet is greased correctly (both with olive oil, olive oil spray, or butter) earlier than including your egg combination. This ensures that your omelette doesn’t follow the pan and makes flipping and folding a lot simpler. That is the important thing to straightforward egg white recipes.
Different Ideas To Preserve In Thoughts:
- Add A Little Egg Yolk: Personally, I like making my omelets with a splash of milk, 3 egg whites, and a tiny little bit of yolk for coloration and taste. The quantity of yolk is so small it’s nonetheless a low fats omelette recipe. After all, you’ll be able to omit egg yolk altogether.
- Let The Eggs Set: After you first add the egg combination to the pan, depart the egg alone and let the sides set. This helps hold the omelette intact and prevents it from breaking up.
- Cook dinner On Medium-Low: Cooking at a decrease temperature prevents the eggs from burning and ensures they cook dinner evenly all through.
- Don’t Overstuff: Watch out to not put too many elements contained in the omelet as a result of will probably be tough to fold. For the most effective outcomes, I like to recommend not selecting greater than 3 filling elements.
📖 Variations
Add Cheese: For further taste and creaminess, I really like topping my omelette with some shredded cheese! Strive cotija cheese, parmesan cheese, feta cheese, cheddar cheese, mozzarella cheese, or goat cheese. I don’t advocate including fat-free cheese as a result of it doesn’t soften nicely.
Garnish With Toppings: For added taste and texture, garnish it with sauteed crimson peppers, inexperienced peppers, or recent herbs. I additionally like including extra protein and wholesome fat with avocado or cottage cheese for a extra filling meal.
Customise Fillings: Have enjoyable along with your wholesome omelette fillings. Add any recent elements like diced yellow onion or crimson onion, cherry tomatoes, leafy greens, diced asparagus, sauteed mushrooms, or kalamata olives! You need to use something you want.
Seasonings: Swap the seasonings for a extra herby taste by sprinkling the whisked egg whites with Italian seasoning earlier than cooking. Alternatively, typically I’ll additionally sprinkle the omelet with crimson chili flakes or add some scorching sauce for further spice.
Use Entire Eggs: You don’t have to make use of simply the whites to make a low calorie egg omelette. Be at liberty to make use of 2 entire eggs as a substitute. Should you watch your fillings, it’s going to nonetheless be comparatively low cal and wholesome.
Add Extra Protein: I do know this recipe already has a great quantity of protein, however for those who want a real excessive protein low calorie omelette, you’ll be able to add some veggie sausage, tempeh bacon, vegan chorizo, and even beans.
Vegan: It’s straightforward to make my wholesome egg omelette vegan-friendly! The primary swap right here to make recipes with egg whites vegan is to substitute actual eggs with Simply Egg!
Dairy-Free: All you need to do is omit the milk to make this egg white omelette dairy-free. This works for each a dairy-free and a vegan choice.
🍽 Serving Solutions
My wholesome breakfast omelette is a lot greater than a morning meal! It really works as a high-protein breakfast or an any time of day meal. Take pleasure in it by itself or pair it with quite a lot of sides like recent greens, crispy bacon, or a slice of whole-grain bread. Listed here are a few of my favourite methods to serve this selfmade omelette:
With Bread: Serve your low calorie omelet with whole-grain toast, an English muffin, these wholesome low-calorie biscuits, or a slice of this buckwheat sourdough bread. You could possibly additionally make a breakfast burrito with these almond flour tortillas or some pita bread.
With Salads: A easy inexperienced salad with blended greens, cherry tomatoes, and this vegan Italian dressing goes splendidly with this omelette. Different choices are this keto Greek salad and tomato avocado cucumber salad. Alternatively, this recent breakfast fruit salad is a sweeter choice.
With Sides: Roasted greens or these vegan roasted potatoes at all times make for a nutritious facet, or to modify issues up strive my air fried candy potato fries.
With Sauces: I’ll usually improve my low calorie omelette with scorching sauce, salsa, or chutney. For a creamy addition, strive a dollop of Greek yogurt, a drizzle of this smoky crimson pepper crema, or avocado puree.
🫙 Storage Instructions
Fridge: If I’ve leftovers, I let the omelette cool fully to room temperature after which place it in an hermetic container. It should hold for 1-2 days. I don’t advocate freezing egg white omelettes, as the feel modifications when thawed and reheated.
Reheating: To reheat, I put the omelette on a microwave-safe plate and warmth it within the microwave on medium energy till it’s warmed by way of. You may as well reheat it in a nonstick skillet over low warmth.
❓ Recipe FAQs
Your wholesome omelette would possibly end up watery if the greens launch an excessive amount of moisture. Be sure to sauté them sufficient earlier than including the eggs. Additionally, keep away from over-whisking the eggs, as this may introduce an excessive amount of air and make the omelette watery.
In case your omelette appears to be sticking to the pan, gently run a heat-proof spatula across the edges and beneath the omelette to loosen it, including a bit extra oil if wanted. It’s necessary to make use of sufficient oil or butter. Moreover, use a nonstick pan and ensure it’s scorching sufficient earlier than including the eggs.
Eggs can turn into rubbery if they’re overcooked or cooked at too excessive a temperature. It’s necessary to cook dinner omelettes on medium-low warmth.
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📋 Recipe Card
Wholesome Low-Calorie Omelette
Prepared in beneath 20 minutes, my wholesome, low-calorie omelette is filled with taste and lean protein. Made with egg whites for fewer energy and fats, this tastes identical to a basic omelette however is lightened up and more healthy!
Servings: 1 serving
Energy: 134kcal
Store Elements on Jupiter- Storing: When you have leftovers, permit the egg white omelette to chill fully to room temperature earlier than storing it in an hermetic container within the fridge for 1-2 days. I don’t advocate freezing egg white recipes, because the eggs don’t freeze nicely, and alter texture when thawed and reheated.
- Reheating: Reheat leftovers within the microwave on medium warmth till heated by way of.
- Add a little bit of egg yolk: Personally, I like making my omelets with a splash of milk, 3 egg whites, and a tiny little bit of yolk for coloration and taste.
- Use a nonstick pan: The important thing to straightforward egg white recipes is a no-mess pan! Use a nonstick skillet to maintain the eggs from sticking
- Permit eggs to set: While you first add the egg combination to the pan, depart the egg alone to set for just a few seconds earlier than touching it to permit the sides to set. Don’t overstuff: Watch out to not put too many elements contained in the omelet as a result of will probably be tough to fold. I like to recommend not selecting greater than 3 filling elements for greatest outcomes.
Energy: 134kcal | Carbohydrates: 4.5g | Protein: 17.5g | Fats: 4.7g | Saturated Fats: 0.6g | Sodium: 384mg | Fiber: 1.2g
