How to Make the Perfect Healthy Omelet

by Anjali @ The Picky Eater on January 12, 2013

IMG_6801Photo courtesy CookingLight magazine

Weekend brunch would not be complete without the omelet. It’s one of the most flexible dishes and can be dressed up (or down) in a variety of ways.

And while it is perfect for brunch, it also makes a great breakfast, lunch, or dinner. When prepared correctly, they are fluffy and soft, and with a few minor changes – can be made really healthy.

I like omelets that aren’t too eggy, and that are filled with tons of veggies. The husband loves omelets that are more traditional, with just a few veggies and herbs for texture and flavor.

I used to be intimidated by omelets – they seemed so difficult to make perfectly. But thanks to my new partnership with CookingLight, I now have access to their recipe for a perfect omelet – which I’m excited to share with all of you!

There are four basic steps to making an omelet:

Desktop48-002Photo courtesy CookingLight.com

Prep work: Combine dash of salt, dash of pepper, and two eggs (or three egg whites) and (optional – 1 Tbsp low fat milk) in a small bowl. Stir with a whisk until just blended (do not overbeat).

Step 1: Heat an 8-inch nonstick skillet over medium heat. Melt 1/2 tsp butter (or 1/2 tsp olive oil) in pan; swirl to coat. Add egg mixture to pan; cook 60 seconds or until eggs are the consistency of very soft scrambled eggs (center will still look wet), stirring constantly with a rubber spatula. The key here is to stir the egg constantly and briskly to produce the smallest possible curds. Tilt the pan while stirring so the uncooked egg fills any holes.

Step 2: Once the egg has that soft scrambled eggs consistency, run your spatula around the edges and under the omelet to loosen it from pan. Push one end of omelet up onto front lip of pan.

Step 3: Roll other end of omelet toward lip to close omelet, or you can just fold it in half.

Step 4: Turn out onto a plate, seam side down.

If you make this recipe with 2 regular eggs, it will have 160 calories, 11g fat, 12.6g protein, and 0g fiber. If you make this recipe with 3 egg whites, it will have 100 calories, 4g fat, and the same amount of protein and fiber (~12-13g, 0g). 

The recipe above makes a Classic French Style Omelet. But you can also mix it up by adding veggies – like this Western Style Omelet or this Indian Spiced Omelet.

Desktop49Photo courtesy CookingLight.com

Personally, I like making my omelets with a dash of milk, 3 egg whites, and a tiny bit of yolk for color and flavor. So here is my twist on CookingLight’s Indian Spiced Omelet – modified from their original recipe here.

Indian Spiced Omelet

Total Time: 15 minutes

Yield: 1 serving

Calories per serving: 100

Fat per serving: 4g

Nutritional Info Per Serving: 100 Calories, 4g Fat, 12.5g Protein

Ingredients

  • 3 egg whites, and a tiny bit of yolk (maybe 1/4 of the yolk)
  • 1 Tbsp low fat organic milk
  • Sprinkle of salt (to taste)
  • Sprinkle of black pepper (to taste)
  • 1 tsp olive oil
  • 1/4 teaspoon brown mustard seeds
  • 1/8 teaspoon turmeric
  • 2 green onions, finely chopped
  • 1/4 cup diced plum tomato
  • 1/4 cup diced bell pepper
  • Optional: handful diced baby spinach

Directions

  1. Combine salt, pepper, eggs and milk in a small bowl. Stir with a whisk until just blended (do not overbeat).
  2. Heat oil in a large skillet over medium-high heat. Add mustard seeds and turmeric; cook 30 seconds or until seeds pop, stirring frequently. Add onions; cook 30 seconds or until soft, stirring frequently. Add tomato, bell pepper and spinach; cook 1 minute or until very soft, stirring frequently.
  3. Lower heat to medium. Pour egg mixture into pan; spread evenly. Cook until edges begin to set (about 2 minutes). Slide front edge of spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge.
  4. Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula, and fold in half. Carefully slide omelet onto a plate. Enjoy!

Notes

http://pickyeaterblog.com/how-to-make-the-perfect-healthy-omelet/

 

{ 18 comments… read them below or add one }

lynn @ the actor's diet January 13, 2013 at 10:02 pm

beautiful! my husband makes the omelets in our home…

Reply

Anjali @ The Picky Eater January 14, 2013 at 11:06 am

Thanks Lynn! Haha you know – an omelet is one of the few things my husband will make at home. Maybe it’s a guy thing :)

Reply

Lite Brite January 15, 2013 at 12:41 pm

That looks delicious. I love that you include so many pictures.

Reply

Anjali @ The Picky Eater January 17, 2013 at 10:20 pm

Thanks! :)

Reply

Emily January 23, 2013 at 10:44 am

Omelettes are all about technique…thanks for the great photos to illustrate how to do it properly (I’m still working on it and need all the help I can get)!

Reply

Anjali @ The Picky Eater January 26, 2013 at 11:41 pm

I totally agree Emily, and I’m so glad the step-by-step photos were helpful!! You’ll have to let me know how your next omelet turns out – I’m sure you’ll master it soon! :)

Reply

Kaya February 26, 2013 at 9:02 pm

I love eggs in any form.. and quantity :p but theyre so rich in calories. I thought one might enjoy this healthier version. Use one egg and silken tofu for a tofu scramble. Its unlike a traditional tofu scramble in that the egg in it makes the whole thing taste exactly like egg so if you use a whole portion of tofu and split it amongst 2 people, thats half an egg per person.

And make it like you would a scramble with cream or milk and add whatever you want in it – spinach, feta, asparagus, cheese, ham, onion. My boyfriend who has literally spit out tofu couldn’t tell it was tofu. A good hearty multigrain bagel or good baguette with a side salad of bitter greens and cherry tomatoes makes an excellent lunch or brunch item.

Reply

Anjali @ The Picky Eater February 27, 2013 at 5:08 pm

Wow!! This sounds great! And I’m surprised that the tofu “disappears” into the egg mixture – that is so cool! I will definitely be trying this soon! (btw spinach, asparagus, onion and tomato are my favorite scramble add-ins!)

Reply

Kaya February 28, 2013 at 10:26 am

yeah I was shocked too. I supposed its because egg is quite a strong smell right? And we taste with our nose more than our tongue and the texture of silken tofu is what a scrambled egg is supposed to feel like in our mouths. So its really a great deception of sorts. try it and let me know how it came alone.

Reply

Anjali @ The Picky Eater March 4, 2013 at 8:11 am

Yup – that makes sense to me! I actually just had a tofu scramble at a restaurant that had eggs & veggies in it – and it tasted great! Which is probably similar to what you created :) Thanks again for sharing!

Reply

RC September 6, 2013 at 10:43 am

Omelets are a personal favorite, always seem to struggle flipping them so they don’t break or overcook. Thanks for the great post on how to do it!

Reply

Anjali @ The Picky Eater September 6, 2013 at 10:47 am

I totally know what you mean RC! I used to have that same issue myself. Sometimes I still end up breaking them when I flip them :) So glad you found this post helpful!

Reply

Lynnette June 16, 2014 at 3:05 pm

Hi Anjali! Would this work with coconut oil?

Reply

Anjali @ The Picky Eater June 18, 2014 at 7:45 am

Hi Lynnette! Do you mean cooking with coconut oil instead of butter or olive oil? Yes it should work, but the coconut oil will give the omelette a very distinct flavor (if you don’t mind that, then it should be fine! :) )

Reply

Lynnette June 18, 2014 at 2:16 pm

Anjali, thanks for the quick reply! I actually meant both :) I don’t mind the flavor at all, I just know coconut oil has a lower heating point, so I’d probably have to shave some cooking time off. I’ll let you know how it goes!

Reply

Anjali @ The Picky Eater June 18, 2014 at 8:18 pm

Oh! Haha yeah — that’s true – coconut oil heats up much more quickly! Keep me posted!

Reply

Lynnette June 23, 2014 at 12:49 pm

Anjali,

Hi again! The coconut oil worked out/tasted great! I also added extra spinach(can’t get enough spinach) a dash of paprika and some fresh garlic. Everyone loved it!

Reply

Anjali @ The Picky Eater June 24, 2014 at 7:15 am

Oh great!! So glad it worked out!

Reply

Leave a Comment

{ 1 trackback }

Previous post:

Next post: