Super-Quick High Protein Omelette (27g protein!)
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If you like a healthy breakfast with eggs, this high protein omelette with greens and feta can be your new delicious and Instagram-worthy favorite.
Made with spinach, feta, sundried tomatoes and basil, it takes on new exciting flavors that you might not have tried in an omelette before.
So take out your pan and let’s get that protein boost first thing in the morning!
What is a high protein omelette?
This high-protein omelette is a recipe that packs a punch of egg and feta protein with an addition of greens of your choice and sundried tomatoes.
With this omelette for breakfast, you can get a low-calorie meal with a satisfying amount of protein to start your day right.
What makes low calorie omelette high protein?
I’ve given a classic egg omelette a lovely makeover to turn it into a higher-protein dish.
It’s made with 3 eggs which alone contain around 17 grams of protein and low-fat feta cheese which adds another 5 grams.
Together with a few more nice additions, the omelette comprises an impressive 27 grams of protein.
A high protein breakfast like that is amazing for you because it can sustain you until lunch without unexpected hunger pangs.
I never tired of pointing out the benefits of a protein diet and this case is no exception. If you dream of losing weight or simply want to eat healthily, then you should try this breakfast omelette.
Protein is also great for muscle building, so it’s essential for people who work out.
You can check out our free 7-day high protein meal plan with either weight loss or muscle-building goals in mind.
Since it’s not always easy for vegetarians to consume enough protein, I’ve also gathered useful tips and compiled them into a guide for increasing vegetarian protein intake.
How many calories are in a high protein omelette?
This healthy omelette recipe contains only 348 calories, making it a low-calorie meal option.
If you want to change the number of eggs you use, keep this in mind:
Omelette calories 3 eggs: 348 kcal, 27 g protein
Omelette calories 2 eggs: 285 kcal, 21 g protein
Omelette calories 1 egg: 222 kcal, 15 g protein
Here’s a quick overview of 3-egg omelette nutrition:
Calories 348kcal
Carbs 19g
Fat 19g
Protein 27g
The low-calorie and high-protein contents in tandem make this recipe great for weight loss and body weight management.
Eggs are good for weight loss, low-fat feta isn’t bad either, so the only other thing you need is the right mindset for a successful weight loss.
You can also grab a few weight-loss salad ideas just to make sure your diet is balanced and full of fiber.
Key ingredients for a 3-egg omelette
Eggs
You’ll need three of those for this protein omelette. Egg protein is a complete protein with essential amino acids that support muscle building and overall health.
Low-fat feta
The low-feta version of feta cheese is the way to go. It’s as good as the original but less calorie-dense.
You can also experiment with other types of cheese, like mozzarella, goat or cottage cheese. Just to offer you a glimpse of what I’ve tried: ricotta didn’t do it for me.
Greens of choice
I recommend baby spinach but it’s totally up to you. It can be arugula, Swiss chard, or whatever substitute for spinach you deem fit.
Sundried tomatoes
Sundried tomatoes are probably my favorite last-minute adjustment to this omelette.
If you don’t like them, you can use fresh, canned or roasted tomatoes or go for something untomatoed like roasted bell peppers. But the latter may steal some time off your busy mornings.
Butter
Butter and eggs go well together, so add a pat of butter to your pan for smoother cooking.
Basil leaves
Add a few basil leaves for a touch of aromatic taste. It’s important flavor-wise but can be skipped if you don’t like it.
You can also check out these herb substitutes for basil leaves for more inspiration!
Whole grain bread
I suggest eating this three-egg omelette with a slice of whole grain bread for some extra protein and fiber.
Seasonings
A pinch of salt to taste and a dash of freshly cracked black pepper would be amazing for this recipe. I also add some sriracha to spice it up.
Health benefits of spinach omelette
Among other things, eggs contain lutein and zeaxanthin, two antioxidants important for eye health and reducing the risk of eye disorders.
Eggs are also a good source of healthy fats. One large egg has 5 grams of fat where about 3 grams are heart-healthy monounsaturated and polyunsaturated fats.
Basil is another component rich in lutein and zeaxanthin, as well as essential oils, calcium and vitamin K.
Adding spinach to your omelette is a great way to increase your iron, vitamin C and E, potassium and magnesium intake.
Iron is essential for transporting oxygen throughout your body, and vitamin C helps improve iron absorption.
How to make the perfect omelette
Time needed: 20 minutes
Follow these basic steps for the best omelette recipe:
- Prep fresh ingredients
Gather your ingredients and equipment (an omelette pan or a medium-large non-stick skillet). Wash the spinach in warm water if needed and let it drain.
- Whip eggs
Whip eggs until egg whites and yolks are completely incorporated homogeneously with no white streaks around. Season with salt.
- Melt butter
In a hot pan, melt the butter over medium heat until it is bubbling.
- Cook eggs
Add the whipped eggs. Mix with a spatula or chopsticks until you see small curds beginning to form.
Reduce the heat to low and spread the egg mixture evenly until the edges of the pan. Cover with a lid and cook until the omelette has a custardy top.
Tip: Turn off the heat before your omelette forms a dry surface and turns out dry.
- Add feta, tomatoes, basil and spinach
Add the feta, tomatoes, basil and spinach over the custardy top.
- Fold in half
Fold the omelette in half or like a crepe.
- Serve with toppings
Serve your omelette on a plate, topped with sriracha, salt and black pepper. I recommend eating it immediately with a slice of whole grain bread.
Serving suggestions & variations
The first version of this simple omelette recipe I tried was with spinach, ricotta and sriracha but it didn’t do much for me.
So I opted for feta instead of ricotta and added sundried tomatoes and a few basil leaves.
You can try ricotta yourself or go for a different kind of cheese, such as mozzarella, goat or cottage cheese or even grated cheese like cheddar.
Your choice of greens is pretty much unlimited too. Arugula, Swiss chard, kale, collard greens, and so on.
As I mentioned, sundried tomatoes are my favorite choice but you can try something different, like fresh cherry tomatoes or roasted bell peppers.
Another idea is to add some beans, chipotle and sour cream with cilantro. It’s different but still a great choice.
Omelette tips
Here are some quick omelette tips for the best results:
- Whisk your eggs well to reach a uniform texture without white streaks
- Use a proper non-stick pan to ensure easy cooking and folding.
- Cook over low or medium-low heat to avoid dry or burned omelettes.
- For a cooked-through fluffy omelette, cover it with a lid while cooking.
- Serve your omelette immediately. It tastes best when fresh and hot.
Protein omelette FAQs
Yes, an omelette is generally high in protein thanks to the eggs. Some additions like healthy cheese and legumes can further boost its protein content.
Yes, a 4 egg omelette is healthy if topped with nutrient-dense ingredients like veggies and healthier cheese options. You should also be mindful of added butter and oil which can spike the fats and calories.
Yes, a 3 egg omelette is healthy if served with nutritious toppings. Some healthy greens, veggies and low fat cheese can make it a healthy high protein meal.
Yes, omelettes can be good for bulking thanks to egg protein. Studies show that egg protein is important for skeletal muscle health and weight reduction essential for bulking.
Depending on how much protein you need (check out the link, especially if you’re a woman) you’ll have to adjust the number of eggs and other ingredients accordingly.
Yes, omelettes can be healthy for weight loss, especially high protein omelettes. Egg protein can help you feel full longer and improve your metabolism, which can help you reach your weight loss goals.
A 2 egg plain omelette without any additional toppings contains around 126 calories or 144 calories if you add ½ teaspoon of butter to cook it.
If you make my spinach and feta omelette with 2 eggs, it will contain around 285 calories.
A 1 egg omelette without any additional toppings contains only 63 calories (80 calories with butter).
If you make my protein omelette recipe with only 1 egg, it will have around 222 calories.
If you want a protein-packed super-breakfast (that you can change easily), this high-protein omelette is the perfect recipe
- 1 oz baby spinach (or greens of choice)
- 3 eggs
- Salt to taste
- ½ tsp butter
- 1 ½ tbsp low-fat feta
- 1 tbsp sundried-tomatoes
- 8 basil leaves
- 1 tsp sriracha (optional and adjustable per taste)
- ¼ tsp black pepper (freshly cracked)
- 1 slice wholegrain bread
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Wash the spinach in warm water and let drain.
1 oz baby spinach
-
Whip eggs with a good dash of salt until whites and yolks are completely incorporated homogeneously (no white streaks around).
3 eggs, Salt to taste
-
In an omelette pan or a medium-large non-stick pan, melt the butter over medium heat until it is bubbling. Add the whipped eggs. Mix with a spatula or chopsticks until you see small curds beginning to form. Then turn the heat to low and spread the egg mixture evenly until the edges of the pan. Cover with a lid and allow to cook until the omelette has a custardy top (do not go for a dry surface, the omelette will be dry then) and then turn off the heat.
½ tsp butter
-
Over the custardy top of the omelette, add the feta, tomatoes, basil and spinach.
1 ½ tbsp low-fat feta, 1 tbsp sundried-tomatoes, 8 basil leaves
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Fold omelette in half or like a crepe.
-
Transfer to a plate, top with sriracha, salt and black pepper. Eat immediately with a slice of wholegrain bread.
1 tsp sriracha, ¼ tsp black pepper, 1 slice wholegrain bread
Nutrition Facts
Super-Quick High Protein Omelette
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
More vegetarian egg recipes
If you want something similar to a vegetarian omelette recipe, I suggest you check out these gems:
I hope you liked this easy omelette recipe with protein! Share your favorite omelette filling and how many eggs you use in the comments.
