The Low-Calorie Omelette

By
Kimberley Eggleston
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
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Updated on 01/4/19

The omelette (or omelet) is a popular breakfast and brunch meal with origins in France. Served hot, this simple meal combines eggs and butter or oil with fillings like cheese, vegetables, and meat to spice it up. Mixing several whisked eggs with a generous portion of cheese may not seem like part of a low-calorie plan, but a few tips can make it so.

Fill Your Omelette Right

Omelettes are one of the most versatile dishes you can make. Like a burrito or a pizza, you can choose a variety of toppings to stuff inside your omelette. Consider staple combination dishes like that of a Spanish potato omelette, Italian omelette, or the Greek omelette to start with the main concept for your omelet. Then, you can think about replacements and tweaks to turn a fatty omelette into a lean one.

One simple tweak, for example, is to turn a three-egg omelette recipe into one that uses only two eggs. Another recipe can replace regular eggs with leaner egg whites or egg products to save calories. There's also healthier filling choices to pick from, like fat-free cheeses and lean meats. Learn how to set yourself up with a flavorful and healthy omelette that you can feel good about eating. ​​

  • 01 of 03

    The Right Egg for Your Omelette

    French omelette with ham, cheese, and green onions

    Alison Miksch / Taxi / Getty Images

    In general, omelette recipes use three eggs; you can easily whisk one whole egg with three egg whites to create a terrific omelette with about half as many calories.

    Another option is to skip the fresh eggs altogether and use an egg substitute instead. If it's made mainly from egg whites, you'll save yourself a lot of calories. Experiment with different egg substitutes, and try out a mostly egg-white base in a recipe like that of a spinach omelette.

  • 02 of 03

    Choose Healthier Omelette Fillings

    Assorted cheese
    Sheri L Giblin / Getty Images

    Typically, omelettes are wrapped around a generous mound of cheese, meats, and vegetables. If you choose your omelette fillings wisely, you can still enjoy a tasty meal that doesn't expand your waistline. Pick strongly flavored cheeses like sharp cheddar or gouda so that you only need a small amount to achieve a real flavor punch.

    Alternatively, you can use a lower-calorie variety of cheese like part-skim mozzarella. For a meaty omelette, go with lean ham or turkey bacon, and skip the sausage. Include as many veggies as you can in all of your omelettes. Try making a low-calorie bacon omelette to kickstart your omelette inspiration.

  • 03 of 03

    Make Your Own Omelet

    Red pan

    Getty Images / fcafotodigital

    Once you are clear on what type of ingredients you want to use in your low-calorie omelette, the challenge is to perfect the art of omelette-making. Even if you're a novice, a step-by-step guide can help you perfect each step of the process, from whisking the eggs to sliding the omelette onto your plate.

    Don't forget to use a non-stick skillet pan to cook your omelette, which will make clean-up easier and save a generous portion of calories.