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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!
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
- 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!
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).
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.
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.
Photo courtesy CookingLight.com
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).
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!
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.
A basic 3 egg omelette that uses regular eggs, and a tablespoon of regular milk (no cheese or vegetables), has about 280 calories.
A 2 egg omelette with vegetables has about 188 calories.
A 2 egg omelette with one ounce of added cheese has about 300 calories.
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!
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).
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.
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.
More Breakfast Recipes To Try!
- High Protein Vegan Breakfast Recipes
- Sourdough Croissants
- Vegan Frittata
- Cream Cheese Toast
- Healthy Pancakes with Oats and Sprouted Wheat
- Strawberries and Cream Oatmeal
- Tofu Scramble with Southwestern Spices
- Courgette Frittata
- Vegetarian Breakfast Ideas
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🎥 Watch How to Make It
Low Calorie Egg White Omelette
- 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
- ⅛ 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!
- 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.
- 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.