Low Calorie Veggie Omelet

By
Kimberley Eggleston
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
Learn about The Spruce Eats' Editorial Process
Updated on 01/21/23
Veggie Omelet
James Baigrie/Photolibrary/GettyImages
Prep: 5 mins
Cook: 10 mins
Total: 15 mins
Serving: 1 serving
Yield: 1 omelet

This low-calorie veggie omelet is especially delicious in spring when asparagus and mushrooms are in season, but you could use any other fresh veggies that sound good and are in season. Pair with whole-wheat toast and fresh fruit for a well-balanced breakfast or brunch.​

Traditionally an omelet would probably not be part of a healthy eating plan. Usually, omelets use several eggs per omelet and are stuffed with cheese and fatty meats, and they end up being rather high in calories. This omelet uses eggs whites with only one egg yolk for a nice balance of flavor and texture with health and nutrition. Then fresh vegetable is added to the omelet adding lots of healthy nutrients and dietary fiber. 

You can serve up this healthy omelet any time of the day and feel good doing it. It does suit any meal of the day well. Prepare it for a leisurely breakfast or brunch, or make one up for a fancy lunch. If you think you have nothing to make for dinner but you have eggs and cheese in the fridge as well as a few fresh veggies, you can make up one of these tasty omelets for dinner too.

Cook Mode (Keep screen awake)

Ingredients

  • 1/4 cup coarsely chopped fresh asparagus

  • 1/4 cup sliced mushrooms

  • 1 large egg

  • 3 large egg whites

  • 1 tablespoon skim milk

  • 1/8 teaspoon salt

  • 1 dash freshly ground black pepper

  • 1/4 cup grated part-skim mozzarella cheese

Steps to Make It

  1. Gather the ingredients.

  2. Heat a small, nonstick skillet over medium-high heat. Coat with cooking spray, and cook the asparagus and mushrooms for 4 minutes, or until tender. Remove the tender vegetables from the pan, and set aside.

  3. In a small bowl, whisk together the egg, egg whites, milk, salt, and pepper. Then, pour the egg mixture into the pan, coating the entire bottom of the pan.

  4. Allow the mixture to cook for about 2 minutes until the bottom of the egg mixture becomes slightly firm.

  5. Evenly sprinkle the cheese, mushrooms, and asparagus on one-half of the omelet. Then, using a spatula, carefully fold one end of the omelet over the other, enclosing the veggies inside. The egg mixture will have to have formed a skin on the bottom, and you will want to make sure that as you fold the omelet over you are careful not to break the skin of the omelet.

  6. Continue cooking the omelet for 2 more minutes, until the egg is fully cooked through and the omelet is nice and fluffy.

  7. Carefully slide the omelet off of the pan and on to a plate, again being very careful not to break your nicely formed omelet. Then serve the omelet immediately.

  8. Enjoy.

Nutrition Facts (per serving)
189 Calories
5g Fat
7g Carbs
28g Protein
×
Nutrition Facts
Servings: 1
Amount per serving
Calories 189
% Daily Value*
Total Fat 5g 7%
Saturated Fat 2g 8%
Cholesterol 191mg 64%
Sodium 713mg 31%
Total Carbohydrate 7g 2%
Dietary Fiber 2g 8%
Total Sugars 4g
Protein 28g
Vitamin C 5mg 25%
Calcium 338mg 26%
Iron 2mg 12%
Potassium 525mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)