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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 a Low Calorie Omelette

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This low calorie omelette recipe has everything you love about this brunch staple; light and fluffy eggs and plenty of fresh vegetables, but with fewer calories and fat! It’s healthy, delicious and perfectly spiced!

low calorie omelette with indian spices and veggies served on a black plate - healthy omelette

Weekend brunch would not be complete without the omelette. 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 into a really healthy and low calorie recipe.

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

I used to be intimidated by omelettes – they seemed so difficult to make perfectly. But after a little practice and learning some tips and tricks, this simple recipe is one of my favorite go-to meals when time is short, and I’m looking for something healthy and delicious! I guarantee, this will be the best omelette recipe you will ever make!

Why You’ll Love This Low Calorie Omelette Recipe…

  • Healthy breakfast
  • An easy dinner recipe
  • Low calorie meal
  • Less Fat
  • Versatile
  • A perfect omelette every time!
  • Low carb

How to Make a Low Calorie Omelette

Recipe Ingredients and Notes

This delicious breakfast can be made with just a few fresh ingredients that are easily found at your local grocery store!

ingredients for low calorie omelette

Egg Whites: Instead of using whole eggs, using egg whites significantly lowers the calorie count by eliminating the egg yolk. You’ll need about 3 egg whites per omelette.

Low Fat Milk: Using a touch of low fat milk helps to add to the lightness of this recipe.

Olive Oil: A healthy oil to use in cooking, you only need a teaspoon to help the egg from sticking to the pan.

Spices: I really love to add spices to my omelettes. It adds tons of flavor without adding calories or fat. I suggest a pinch of salt, black pepper, brown mustard seeds, and turmeric (also gives the omelette a yellow color).

Fresh Veggies: When it comes to adding veggies you can get as creative as you like! Use what you have in your fridge. My favorites to use include green bell pepper, red bell pepper, green onion, fresh spinach, cherry tomatoes, or fresh mushrooms. Whatever choose it will be a delicious filling!

Optional Cheese: If you’d like to add cheese to your omelette, I suggest, parmesan cheese, low fat cheddar cheese, or a small amount of sharp cheddar. I don’t recommend fat-free cheeses because they don’t melt as well!

Tools and Equipment You’ll Need

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

Step by Step Instructions

There is a bit of prep work, and then there are just four basic steps to making an omelette.

Prep Work For Making An Omelette

Prep Work For The Eggs: Combine dash of salt, dash of pepper, mustard seed, turmeric, and three uncooked egg whites and, low fat milk in a small bowl. Stir with a whisk until just blended (do not over beat).

eggs in a bowl

Prep Work For the Veggies: In a large skillet over medium heat, saute your veggies in 1 tsp olive oil for 3-5 minutes until lightly cooked through.

veggies cooking in a pan

How to Make a Healthy Omelette in 4 Steps

Step 1: Heat an 8-inch nonstick frying pan over medium heat. Add 1/2 tsp of olive oil. Swirl to coat. You could also use cooking spray if you prefer. 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.

Step 2: Once the egg has that soft scrambled eggs consistency, add your veggies. Make sure they are chopped into small pieces. Then run your spatula around the edges and under the omelette to loosen it from pan. Push one end of omelette up onto the front lip of pan.

Step 3: Roll the 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.

step by step photos to how to make an omelette

Photo courtesy

If you make this low-calorie omelette 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). 

low calorie omelette with indian spices and veggies served on a grey plate

Recipe FAQs

Is this low calorie omelette healthy?

Yes, this low calorie omelette is healthy! It has plenty of lean protein, it’s low in calories, and low in fat. Using the egg whites also makes it low in cholesterol. This heart healthy meal is perfect for breakfast, lunch or dinner!

Is an omelette good for weight loss?

Depending on how you prepare your omelette, it can be good for weight loss when paired with healthy eating and exercise throughout the day. To keep your omelette healthy, use lots of fresh vegetables, limit the amount of cheese you add, and use egg whites or egg beaters instead of whole eggs.

How many calories are in a basic omelette?

A basic 3 egg omelette that uses regular eggs, and a tablespoon of regular milk (no cheese or vegetables), has about 280 calories.

How many calories are in a 2 egg omelette with vegetables?

A 2 egg omelette with vegetables has about 188 calories.

How many calories are in a 2 egg omelette with cheese?

A 2 egg omelette with one ounce of added cheese has about 300 calories.

What is a white omelette?

A white omelette is made with egg whites only. You can add vegetables such as green pepper, or spinach to create a healthy omelette recipe with more flavor and nutrients!

How do you serve an omelette?

I suggest serving your omelette with a side of a fresh vegetables, fresh fruit, whole-wheat toast (or sprouted wheat toast), and turkey bacon or other lean meats (if you like).

How do you store and keep this breakfast omelette?

If you have leftovers allow your omelette to cool completely. Then transfer to an air tight container and store in the refrigerator for 1-2 days. Reheat in the microwave.

Recipe Variations

Use a Different Type of Eggs: Feel free to use an egg substitute such as egg beaters.

Make it Vegan: Use Just Egg to make this vegan!

Use Different Veggies & Omelette Fillings: Add any veggies you like! My favorites include green pepper, spinach, tomato, and green onion, but creating your own healthy omelette variation is simple!

Add a Tiny Bit of Yolk for Color: Personally, I like making my omelets with a dash of milk, 3 egg whites, and a tiny bit of yolk for color and flavor.

Top Tips for Making a Low Calorie Omelette

  • Use a non-stick frying pan.
  • Heat the pan on medium-high heat.
  • When you first add the eggs to the pan leave the egg alone to allow it set for a few seconds until the edges set.
  • Then stir the egg constantly and briskly to produce the smallest possible curds. Tilt the pan while stirring so the uncooked egg fills any holes.
  • Don’t stuff too many ingredients on the inside. This will make it difficult to fold. I recommend 2-3 filling ingredients.
low calorie omelette with indian spices and veggies served on a black plate - healthy omelette

More Breakfast Recipes To Try!

If you have tried this low calorie omelette recipe or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! Also, FOLLOW ME on FACEBOOK, TWITTERINSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food!

🎥 Watch How to Make It
low calorie omelette with indian spices and veggies served on a black plate - healthy omelette
Print Recipe
4.50 from 8 votes

Low Calorie Egg White Omelette

Ready in under 20 minutes, this low-calorie egg white veggie omelette recipe is packed with flavor and lean protein. Dig into fluffy eggs and plenty of fresh vegetables for a perfectly spiced, delicious, omelet with fewer calories and fat!
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free, Low Fat, Vegetarian
Servings: 1 serving
Calories: 134kcal
Author: Anjali Shah


  • 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
  • ¼ teaspoon brown mustard seeds
  • teaspoon ground turmeric
  • 2 green onions finely chopped
  • ¼ cup diced plum tomato
  • ¼ cup diced bell pepper
  • ¼ cup diced baby spinach optional



  • 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!


Storage Directions
  • Storing: If you have leftovers, allow the egg white omelette to cool completely to room temperature before storing it in an airtight container in the refrigerator for 1-2 days. I do not recommend freezing egg white recipes, as the eggs don’t freeze well, and change texture when thawed and reheated.
  • Reheating: Reheat leftovers in the microwave on medium heat until heated through.
Expert Tips
  • Add a little bit of egg yolk: Personally, I like making my omelets with a dash of milk, 3 egg whites, and a tiny bit of yolk for color and flavor.
  • Use a nonstick pan: The key to easy egg white recipes is a no-mess pan! Use a nonstick skillet to keep the eggs from sticking 
  • Allow eggs to set: When you first add the egg mixture to the pan, leave the egg alone to set for a few seconds before touching it to allow the edges to set. 
Don’t overstuff: Be careful not to put too many ingredients inside the omelet because it will be difficult to fold. I recommend not choosing more than 3 filling ingredients for best results.
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
Adapted from CookingLight Magazine


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

Posted In…

Plant Based Breakfast Recipes ·

These healthy, plant based breakfast recipes are delicious, filling, and so easy to make!

Whether you want a quick smoothie or a more indulgent breakfast spread, we’ve got you covered.

Try some of our favorites like this blueberry pineapple smoothie, these vegan protein waffles, our silken tofu scramble, this avocado toast with honey, or our lightened up oat milk pancakes!

34 responses to “How to Make a Low Calorie Omelette”

  1. I love how thorough this is. You gave me lots of great ideas for my breakfasts this week.5 stars

  2. Love veggies in my omelets but I never thought of spices like turmeric or mustard seeds. This is fabulous!5 stars

  3. This was perfect for breakfast this morning! My hubby and I really enjoyed it, so many flavors and so delicious! Can’t wait to make this again soon!5 stars

  4. Hi Anjali! can I give my 1 year old omelette for breakfast combined with other veggies? I have never give her eggs and I have intention to start giving her now that she is 1 year. thank you

    • Hi Amanda! Yes you absolutely can! If it’s her first time trying eggs though I’d just watch her carefully for the first 24 hours after eating it to make sure she doesn’t have an allergy. Hope she loves this recipe as much as my kids do! 🙂

    • Hi Tita! Unfortunately no, I don’t think soy milk would work well in the omelet. You can substitute nonfat or whole milk for the low fat milk, but cow’s milk is best for this recipe!

    • 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! 🙂 )

      • 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!

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

      • 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!

  5. 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!

    • 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!

  6. 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.

    • 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!)

      • 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.

      • 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!

  7. 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)!

    • 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! 🙂

    • 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 🙂

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