Omelettes are an easy and tasty way to fuel yourself. If you learn how to make a healthy omelette, you can nourish your body with lean protein, healthy fats and even increase your intake of fruit and vegetables for the much sought after antioxidants and micronutrients that they have to offer. Some people may need guidance on what ingredients to include or omit to make their omelette more wholesome. Perhaps you’re lacking inspiration in terms of how to liven up your omelette as opposed to following the same basic, mundane recipe each time.
Additionally, if you’re low on ingredients or have a range of leftover foods or eggs that you want to use up, then chucking them into an omelette could be the solution. If this sounds like you, then you need to read this easy to follow article to guide you towards the healthy ingredients to use. Furthermore, if you fancy a sweet treat, but want to be healthy at the same time, then a sweet omelette may be just what you’re looking for. Fortunately they’re minus the excess calories, sugar, fat and salt that a regular dessert entails and don’t compromise on flavour.
With the below guide, you’ll uncover the ultimate list of foods for each macronutrient to ensure that you can create a healthy balanced meal that targets protein, healthy fats and carbohydrates. So whether you choose to use this as a wholesome breakfast, lunch or post-workout meal to fuel your recovery, or even as a tasty dessert, there’s something for everyone. Read on to discover how you can make your omelettes tastier and healthier.
- Beef: Ground beef, roast beef chunks diced up or even spiced beef if you fancy a fiery omelette. Thai beef omelettes are an Asian favourite and are served with ground beef flavoured with fish sauce.
- Chicken: Shredded chicken pieces or chicken mince can be used in the filling for a protein-packed meal.
- Pork: Tenderloin is one of the leanest pork cuts available.
- Turkey: Shredded turkey pieces, turkey lardons, diced turkey rashers or even seasoned minced turkey.
Tip: Avoid or minimise highly processed meats, e.g. chorizo, ham, packaged meats, rashers, salty meats or sausages.
- Cottage cheese: Opt for the low-fat version if you’re trying to reduce fat or calories.
- Eggs: Try to use eggs that are fresh for best results.
- Egg whites: A low-fat, low-sugar, low-calorie ingredient to increase the protein content of your omelette.
- Greek yoghurt: Goes exceptionally well with mixed fruit as a topping.
- Milk: Dairy or plant-based milks both work well.
- Protein powder: With an endless amount of types, flavoured protein powder mixed with greek yoghurt adds a delicious twist to your topping.
Tip: Use eggs at room temperature so that they’ll cook faster and have a softer texture.
- Tofu: An excellent source of protein for those who prefer to opt for vegetarian or vegan-friendly foods. It’s also an alternative to using eggs in the mixture.
Tip: A common vegan alternative to eggs in omelettes is chickpea flour. An ideal way to make your omelette vegan-friendly. Simply mix the chickpea flour with water (in the ratio of 2 parts water to 1 part chickpea flour), salt and a small splash of vinegar to obtain an egg replacement substance.
- Cod: Shredded and added to the egg mixture makes for a tasty protein kick.
- Haddock: Smoked or unsmoked, whichever you prefer.
- Salmon: Smoked or unsmoked salmon slices are an excellent way to top your omelette.
Tip: Bay leaves compliment the flavour of white fish and are often used in fish omelettes.
- Avocado: Whether you use avocado oil to cook it or avocado chunks or even guacamole, they’re all excellent sources of monounsaturated and polyunsaturated fats.
- Butter: Choose reduced-fat butters and spreads if you are conscious of fat content or you’re trying to reduce calories.
- Cashew nuts: Adds a tasty crunch to a sweet omelette.
- Cottage cheese: This can be replaced with greek yoghurt.
- Extra-virgin olive oil: If you’re going to cook your omelette in an oil, it might as well be one with an abundance of healthy monounsaturated fats.
- Feta cheese: Considered one of the healthier cheeses. Avoid processed cheeses or cheeses high in fat.
- Seeds: Sprinkle them over the top of your greek yoghurt filling, e.g. chia seeds, flaxseeds, pumpkin seeds.
Tip: Avoid cooking oils and spreads that contain hydrogenated oil, e.g. hydrogenated vegetable oil and margarine, as they insinuate the presences of trans fats within the food.
- Apple: Try dicing them into cubes, sprinkling them with cinnamon and adding them as a stuffing with greek yoghurt.
- Banana: Try mashing it into the egg mixture for a sweet omelette or cutting it into slices for the stuffing.
- Mixed berries: Can be served frozen or thawed, I personally prefer thawed mixed berries.
- Tomatoes: Cherry tomatoes diced and added to the egg mixture adds a delicious flavour, along with texture and colour.
Tip: Loading up on fruit and vegetables is a healthy way to bulk up your omelette, while also increasing your fibre, antioxidants and fruit and vegetable intake.
- Beans: Black beans, chickpeas, kidney beans, pinto beans and soy beans. Why not make spicy beans to add some flavour and put a Mexican twist on your omelette?
- Carrot: Grated or diced finely, it’s a clever way to increase your vegetable intake and bulk up the omelette.
- Onions: Spring onions add a less crunchy texture than white onions but are full of flavour.
- Peppers: Add red, green and yellow peppers to make your omelette look vibrant.
- Potato: Did someone say Spanish omelette?
- Rocket: Goes well in the stuffing or in the mixture before cooking.
- Spinach: A couple of spinach leaves can be diced and added to the mixture before cooking.
Tip: Dice up fruit and vegetables into small pieces to camouflage food in the omelette. It’s especially useful if you’re feeding picky eaters and seek to increase the nutritive food in their diet.
Did you know? You can also make omelettes in a mug instead of in a pan. These Sistema To Go Microwave Egg Cooker Easy Eggs, 270 ml – Assorted Colours allow you to cook your omelettes quickly without needing to heat up pans or use oil. Not only do they allow you to make omelettes, you can also poach and scramble eggs too! This is ideal if you want to make an omelette at work, college, school or even at home. P.S. not only is it faster, it also cuts down on the washing up!
Sauces and flavourings
- Herbs: Basil, dill, mixed herbs, parsley, thyme
- Honey: Use in moderation as it is high in sugar
- Hot sauce
- Mixed berry jam
- Reduced sugar and reduced salt sauces, e.g. jam, ketchup
- Spices: Cinnamon, chilli, paprika
- Omelettes are a versatile food that can function as a pre and post-workout meal.
- Omelettes can be balanced if protein, fats and carbohydrates are incorporated into the meal.
- Healthy sources of protein include chicken, ham, eggs, egg whites and turkey.
- Vegetarian sources of protein include tofu, beans and quinoa.
- Avoid oils that contain hydrogenated fat as they contribute to trans fats (unsaturated fat) in the diet.
- Omelettes are an excellent way to sneak extra fruit and vegetables into your diet (or even your kids).
Now that you’ve discovered the healthy ingredients to include in an omelette, why not put your flipping skills to the test? Don’t make life in the kitchen hard for yourself, get the inside knowledge on utensils that’ll make cooking healthy meals child’s play with a quick read of healthy eating kitchen gadgets – small utensils. They’re bound to save you time, money and effort in the kitchen!
With such a variety of ingredients to choose from, you should now have no shortage of inspiration in terms of toppings and ingredients to add. Not only are they quick and easy to make, they can also be cooked ahead of time and heated up. Why not make a couple at a time and save one for your lunch the next day?
Do you prefer sweet or savoury omelettes? What are your favourite toppings? Have you ever made an omelette in a mug? Have you any tips for flipping omelettes or do you prefer to finish it off under the grill instead? I would appreciate your comments below, as always, I love to get your feedback.
Barnes, S., 2018. Beef, Chicken, And Pork: Here Are The Healthiest Cuts For Your Body. [online] Healthline. Available at: https://www.healthline.com/health/food-nutrition/healthiest-meat#health-risks
Hughes, C., 2020. 50 Inspiring Omelet Filling Ideas. [online] EatingWell. Available at: http://www.eatingwell.com/article/17485/50-inspiring-omelet-filling-ideas/
nhs.uk. 2018. 5 A Day Portion Sizes. [online] Available at: https://www.nhs.uk/live-well/eat-well/5-a-day-portion-sizes/
Sassos, S., 2020. The Healthiest Cooking Oils, According To A Registered Dietitian. [online] Good Housekeeping. Available at: https://www.goodhousekeeping.com/health/diet-nutrition/g32108013/healthiest-cooking-oils/