Protein veggie omelet
Start your day with a protein-packed veggie omelet! This delicious recipe combines mushrooms, red pepper, egg whites, a whole egg, and low-fat cottage cheese for a nutritious and flavorful meal. Perfect for a healthy and satisfying breakfast.
- 07 Apr 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 7 Ingredients
The Protein Veggie Omelet is a nutritious and delicious option for a high-protein, low-carb meal that's perfect for breakfast, lunch, or dinner. Packed with fresh mushrooms, vibrant red pepper, and creamy cottage cheese, this omelet combines taste and health in one simple dish. Whether you're looking to fuel your morning or recover post-workout, this recipe is a flavorful way to get your protein fix.
Ingredients:
Instructions:
- Slice the mushrooms and dice the red pepper into small, even pieces for uniform cooking.
- Place a non-stick skillet or frying pan on medium heat.
- Add 2 tsp of olive oil and allow it to heat up for about a minute.
- Add the sliced mushrooms and diced red pepper to the heated pan.
- Sauté the vegetables for about 3-5 minutes, or until the mushrooms are tender and the red peppers are slightly softened. Stir occasionally to ensure even cooking.
- In a medium bowl, combine 2 egg whites and 1 whole egg.
- Beat the eggs together until well combined and slightly frothy.
- Once the vegetables are cooked, remove them from the pan and set aside.
- Lightly spray the pan with a short spray of cooking spray oil to prevent the eggs from sticking.
- Pour the beaten eggs into the pan, making sure they spread out evenly.
- Let the eggs cook undisturbed for about 1-2 minutes until they start to set around the edges.
- Once the eggs are mostly set but still slightly runny on top, evenly distribute the sautéed mushrooms and red peppers over one half of the omelet.
- Add 1/2 cup of low-fat cottage cheese on top of the vegetables.
- Carefully fold the other half of the omelet over the filling to enclose the vegetables and cottage cheese.
- Cook for another 1-2 minutes, or until the eggs are fully set and the filling is warmed through.
- Gently slide the omelet onto a plate.
- Serve immediately while hot. Enjoy this nutritious and protein-packed veggie omelet for a delicious and healthy meal!
Tips:
- Make sure to finely chop the mushrooms and red pepper to ensure they cook evenly and quickly.
- Beat the egg whites and whole egg together until fully combined and foamy for a fluffier omelet.
- Cook the vegetables first to release their natural flavors and ensure they are tender before adding the eggs.
- Cooking on medium-low heat will help the omelet cook through without burning the bottom.
- For an extra boost of flavor, consider adding a pinch of your favorite herbs or spices like parsley, dill, or black pepper.
- Use a non-stick pan for easier cooking and cleanup.
- Serve with a side of mixed greens or whole-grain toast for a complete meal.
Enjoy your Protein Veggie Omelet, a satisfying and healthy meal that comes together quickly. This dish not only tastes great but also keeps you full and energized. Perfect for any time of the day, it’s an excellent addition to a balanced diet.
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 0.84g | 2% |
| Sugar 4.30g | 4% |
| Fat | |
| Fat 15g | 17% |
| Saturated 3.18g | 11% |
| Cholesterol 180mg | - |
| Vitamins | |
| Vitamin A 130ug | 15% |
| Choline 170mg | 30% |
| Vitamin B1 0.08mg | 7% |
| Vitamin B2 0.74mg | 57% |
| Vitamin B3 1.30mg | 8% |
| Vitamin B6 0.18mg | 11% |
| Vitamin B9 66ug | 16% |
| Vitamin B12 0.99ug | 41% |
| Vitamin C 40mg | 43% |
| Vitamin E 0.94mg | 6% |
| Vitamin K 1.66ug | 1% |
| Minerals | |
| Calcium, Ca 77mg | 6% |
| Copper, Cu 0.13mg | 0% |
| Iron, Fe 1.08mg | 10% |
| Magnesium, Mg 22mg | 5% |
| Phosphorus, P 220mg | 17% |
| Potassium, K 390mg | 12% |
| Selenium, Se 40ug | 71% |
| Sodium, Na 490mg | 32% |
| Zinc, Zn 1.03mg | 9% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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