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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

How to Make the Perfect Healthy Omelet

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how to make the perfect healthy omelet-healthy food yummy, healthy delicious food, healthy food tips for picky eaters, picky kids mealsPhoto 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:

how to make the perfect healthy omelet-healthy food yummy, healthy delicious food, healthy food tips for picky eaters, picky kids mealsPhoto 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.

how to make the perfect healthy omelet-healthy food yummy, healthy delicious food, healthy food tips for picky eaters, picky kids mealsPhoto courtesy CookingLight.com

Kitchen Tools I Used for This Recipe:

  • A really great omelet pan like this one from Calphalon
  • A spatula that’s made for flipping eggs like this one

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.

Print Recipe
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Indian Spiced Omelet

I took a classic French omelet in style and technique and added warm Indian spices to really make for an interesting brunch.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Breakfast
Cuisine: American
Servings: 1 serving
Calories: 134kcal

Ingredients

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

Instructions

  • Combine salt, pepper, eggs and milk in a small bowl. Stir with a whisk until just blended (do not overbeat).
  • 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.
  • 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.
  • 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

Adapted from CookingLight Magazine
Nutrition Facts panel is without milk. Nutritional Info Per Serving (with milk): 142 Calories, 5g Fat (0.9g Saturated), 392.4mg Sodium, 5.2g Carbs, 1.2g Fiber, 0.7g Sugar, 16.2g Protein

Nutrition

Calories: 134kcal | Carbohydrates: 4.5g | Protein: 17.5g | Fat: 4.7g | Saturated Fat: 0.6g | Sodium: 384mg | Fiber: 1.2g

how to make the perfect healthy omelet-healthy food yummy, healthy delicious food, healthy food tips for picky eaters, picky kids meals

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Following a special diet or cooking for someone who has one? I’ve got you covered! Try my gluten-freevegan, vegetarian, baby food, or kid-friendly recipes. They are all easy to adapt to fit your family’s needs – without sacrificing flavor or quality. Easy suggestions and swaps can help you create meals for everyone.

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