Omelet Recipe – High Protein Low Calories

Omelet Recipe – High Protein Low Calories

Omelet is a great start to every day. It is high in protein and low in calories if you use the tricks I use in this recipe. It is a great option for any time of the day.

There are different ways you can make an omelet. My favorite way is filling it with lots of vegetables to increase volume. Simply, making the food look big! Let’s not forget, vegetables and spices add lots of great flavor. You can use any vegetables you like. Here you will see my two favorite ways of making an omelet, few tricks how to increase protein and lower calories.

For step by step instructions visit this YouTube video:

Are omelets good for losing weight?

Omelets are one of the best meals for weight loss. They are high in filling protein and low in calories. They are also very versatile, meaning you can customize them however you like. To make the best omelet for weight loss, make sure you do not use oil or butter – a nonstick pan works well. I like to smear my pan very lightly with butter (2 grams of butter) when my nonstick is not as nonstick as I want it to be.

Watch out for high calorie cheeses. There are lots of choices for high protein and low calorie cheese – I recommend you use those and one slice goes a long way.

Is a 2 egg omelette healthy?

Two egg omelet is healthy. One of the tricks for making your omelet even healthier and better for fat loss: make it big by using only 2 eggs and adding egg whites for extra volume. Egg whites are very high in protein and low in calories. You won’t even taste them when you mix them with eggs.

Do omelets have a lot of calories?

Omelets are actually a very low calorie meal. Two eggs in an omelet go a long way. They usually appear to be quite big. If you add vegetables inside your omelet, it will look enormous! As long as you stay away from the oil, butter and high calorie cheeses, your omelet will be very low calorie. Two large eggs have only 140 calories. Add light cheese – 50 calories extra. Vegetables are very low in calories and tons of them won’t exceed 50 calories per omelet. You can even add some lean protein like turkey bacon (35 calories per slice).

Ingredients for high protein omelet

Eggs – there are different ways you can approach making an omelet. You can make one with 2 eggs, 3 eggs or if you want to maximize protein without losing any flavors, use 2 eggs and 2 ounces of egg whites. That way I feel full and satisfied.

Cheese – to minimize calories and add more protein I use light swiss cheese. It has 50 calories per ounce and 7 grams of protein. The flavor is superb!

Vegetables – mushroom and spinach have lots of nutrients and are very low in calories. That alone makes them a great choice for any omelet. Peppers, onions and zucchini are other great choices that I use often. I add spices like paprika, cumin, chili powder to add flavor.

Extra protein – my favorite choice is turkey bacon. It is low in calories and high in protein. You can use any type of meat you like. If you have bigger calorie budget you can even use bacon.

Follow these steps to make this high protein omelet

Prepare 2 whole large eggs plus 2 ounces of egg whites. Add salt and pepper to taste. Whisk them together. Set aside

2 eggs
whisking eggs

Next, chop 2 slices of bacon – by using bacon instead of oil or butter, I add protein and do not need any extra grease. There is 60 calories in one slice of low sodium bacon and it adds lots of grease – enough to sauté vegetables.

chop bacon

Chop vegetables. Both veggie option will have enough filling for 4 omelets.

Mushroom and Spinach filling
chop veggies
Mushroom and Spinach filling

For Spinach and Mushroom Omelet

Preheat nonstick pan and add bacon.

Render bacon fat

bacon done
Sauté bacon until it becomes crispy and lots of fat is rendered

add mushroom
Add mushroom and leaks. Let them cook for few minutes (until it browns) before you stir

add leeks
Season with salt and pepper

It will take 5 minutes for mushroom and leaks to brown.. Once the veggies are browned, add spinach and stir. Spinach will wilt very quickly and the mushroom filling is done. Set aside. Preheat turkey bacon. I use it for extra protein. You can skip the bacon if you prefer all veggie omelet.

veggies done
spinach done
add spinach
turkey bacon

Preheat nonstick pan and grease a little bit with butter. Just to coat it slightly. I actually measured it and realized that there is no more than 2 grams of butter this way.

smear butter

Add eggs and spread all over the pan. Reduce the heat to low.

pour eggs
2 eggs and egg whites

Once the eggs start to set start lifting sides inward to fill the pan with egg liquid.

spread eggs

Add cheese to one side

add swiss chesse

Add sautéed vegetables

add veggies

Fold the omelet

fold omelet

For Mexican Omelet

Prepare and dice: 1 medium red bell pepper (5 oz), 1 small onion (4 oz), 1 small zucchini (4 oz), 1 jalapeno (optional), 2 slices of bacon. For spices and extra flavor: salt and pepper to taste, 1/4 tsp cumin, 1/4 tsp sweet paprika, 1/4 tsp chili powder

Render fat from bacon

Render bacon fat
bacon done

Sauté all veggies

Add onion
Add jalapeno
red bell pepper
Add peppers
Add zucchini
Cook for 15-20 minutes
reserve veggies for later
Reserve for later

Follow the above steps for mushroom omelet

Important to Notice

Both vegetable filling options are for 3 to 4 portions. Meaning, you will be able to make 4 different omelets from one filling.

After the vegetable fillings cool, you can store them in the fridge for at least a week. This way, you can make your breakfast much easier and faster. Now, it will take you 5-10 minutes to make these omelets for breakfast.

Calories and Protein

One Mushroom and Spinach Omelet

  • 2 large eggs
  • 2 oz egg whites
  • one slice of light swiss cheese
  • third of the filling
  • 2 g butter for greasing the pan

340 calories and 33 grams of protein!

One Mexican Omelet

  • 2 large eggs
  • 2 oz egg whites
  • one slice of light swiss cheese
  • third of the filling
  • 2 slices of turkey bacon (optional)
  • 2 g butter for greasing the pan

408 calories and 42 grams of protein!

I encourage you to make one of the omelets (or create your own). You will see how big these omelets are! It’s incredible! Some of you may not even be able to finish it. It is a great way to eat lower calorie foods yet, not even knowing you are!

By adding egg whites instead off extra whole eggs, you increase protein without adding lots of calories. And because you still have 2 whole eggs, you keep the flavor intact. Win-win:)

High Protein Omelet

High Protein Omelet Recipe

Mushroom, bacon, and spinach go together very well. This amount of veggies can make 3 omelets. I like to make more so the next day it will only take me 5 minutes to make this omelet. These veggies can be stored in the fridge for at least a week so you can do not have to have the same thing everyday, if you don't want to. You can also change the amount of eggs you use. I like my omelet to be high in protein so I like to add egg whites but you can make smaller omelet with just 2 eggs or large with 3 eggs.
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Breakfast
Cuisine American
Servings 1


  • 2 large eggs
  • 2 oz egg whites
  • 1 slice light swiss cheese 1 oz
  • 2 g butter for greasing the pan

For mushroom and spinach filling

  • 2 slices low sodium bacon you can use any bacon you like
  • 9 oz mushroom 250 g
  • 5 oz leeks 150 g
  • 2 cups spinach

For Mexican omelet filling

  • 2 slices low sodium bacon
  • 5 oz red bell pepper (medium)
  • 4 oz onion (small)
  • 4 oz zucchini (medium)
  • 1 jalapeno (optional)

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