High Protein Omelette
High protein omelette is a great way to start your day. You can stuff it with your favorite vegetables for extra volume and protein of your choice (last night dinner steak leftovers work great!).
Are omelettes good for protein?
Omelettes are good option to satisfy your daily protein needs. Main ingredients are eggs that contain a good amount of protein. One egg has 6 grams of protein. If you add some liquid egg whites you can increase the number of protein way more. 50 calories of egg whites has a whopping 10 grams of protein. There is a lot of extra protein you can enrich your omelette with, that will also add lots of flavor.
Is an omelette good for losing weight?
Adding an omelette to your diet can help you lose weight. Why? Because increasing protein will help you with satiety, which in turn will curb your cravings. Additionally, protein has the highest thermic affect of food, which means there are 20-35% of calories burned through processing protein. Compare that to carbohydrates (5%-15%) and fats (0%-5%).
How can I add more protein to my eggs?
Just 2 eggs will not give enough protein. But there are ways to drastically increase protein by adding more protein rich foods to your eggs:
- Egg whites are by far my favorite to increase protein to my eggs. For every 25 calories (46g/3 tbs) you get extra 5 grams of protein. That is very calorie budget friendly addition.
- Low fat cheese – any cheese will do if you don’t like low fat cheeses. I find light swiss cheese not much different in taste than regular one, that’s why it is my favorite option with only 50 calories and 7 grams of protein.
- Protein – cold cuts, leftover dinner meat, sausage
How to make high protein omelette
Start with preparing the vegetable (philly cheesesteak filling). Chop mushrooms, onions and a steak. I used leftover meat from previous day dinner. I also has a little bit spinach left in a bag. It was getting a bit wilted and not fit to be used in a salad so I added it to the steak filling. This is a good way to use up your veggies that may be on their ‘last leg’. Needles to say, I do not like to waste food.
Scramble 2 whole eggs with 3 ounces of liquid egg whites in a small bowl. Season with salt and pepper. Set aside.
In a large, preheated skillet add mushrooms and let them brown. There is no need for butter or oil, unless you want to. Once the mushrooms browned, add onions and cook until lightly browned and softened. Add salt and pepper to taste.
Add spinach, if you are using it, and stir until it wilts. Throw the steak in and stir quickly. Turn off the heat quickly. There is no need to cook the steak, just reheating it slightly will do the trick.
Preheat another non stick pan and add the scrambled eggs. Keep on lifting the edges of the eggs so as much liquid as possible touches the hot surface. It is a great way to cook the omelette fast and get it set before it browns too much.
Once the omlette is almost set, add a slice (or 2 of cheese). I like to use low fat Swiss cheese (50 calories and 7 grams of protein per slice). Add 1/3 of the philly cheesesteak filling and fold it.
What can I eat the omelette with?
Serve it with your favorite sauces (low calorie, low sugar would be best). I like sriracha sauce and sugar free ketchup. I will eat the omelette with low calorie bread (40 calories per slice), 1/4 of avocado, lettuce and tomatoes. Salsa sauce is also a great side.
High Protein Cheese Steak Omelette
Ingredients
- 2 large eggs
- 3 oz liquid egg whites 84 g
- salt and pepper to taste
- 1 slice light cheese (50 calories per slice) 21 g
Cheese steak filling (3 servings)
- 8 oz mushroom 224 g
- 1 medium onion
- 6 oz top round steak (or any type of protein you like) 168 g
- 1 cup spinach (optional)
Instructions
- Chop mushrooms, onions and a steak.
- In a large, preheated skillet add mushrooms and let them brown.
- Once the mushrooms browned, add onions and cook until lightly browned and softened.
- Add salt and pepper to taste.
- Add spinach, if you are using it, and stir until it wilts.
- Throw the steak in and stir quickly. Turn off the heat quickly. There is no need to cook the steak, just reheating it slightly will do the trick.
- Scramble 2 whole eggs with 3 ounces of liquid egg whites in a small bowl. Season with salt and pepper.
- Preheat another non stick pan and add the scrambled eggs.
- Keep on lifting the edges of the eggs so as much liquid as possible touches the hot surface.
- Once the omlette is almost set, add a slice (or 2 of cheese).
- Add 1/3 of the philly cheesesteak filling and fold it.
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