Diet omelette - how to cook according to recipes with photos, steamed, in a frying pan, oven and slow cooker

The benefits of omelet

During cooking, the mixture of eggs and milk is churned into an airy mass. The calorie content of such a breakfast ranges from 180 to 230 kcal, depending on the fat content and amount of milk. The egg is rich in vitamins and has a balanced composition of nutrients. 100 grams of egg mixture contains: 10 g protein, 12.5 g fat, 3 g carbohydrates.

On a note! Prepare a pp omelette for breakfast without adding yolks. This way you will reduce the amount of cholesterol and get a completely dietary dish.

Doctors recommend consuming animal protein as the main material for restoring connective tissues of bones, ligaments and muscles. If you eat 2-3 eggs a day, you will also strengthen your immune system. This product is rich in B vitamins, vitamin D and A and folic acid - especially useful for pregnant women and young mothers.

Omelette is suitable as a breakfast option for every day. There are different recipes for pp omelette that will help diversify your morning meals and make the dish even healthier.

Is it possible to eat an omelet while losing weight?

Eggs are often included in weight loss diets. The calorie content of 1 piece is about 150 kcal. But basically all of it comes from the yolk. Protein contains only 18 kcal. Therefore, a protein diet omelet can be eaten even with a strict diet.

But for this you need to choose the right cooking method. Frying is not recommended, as adding oil increases its calorie content. Therefore, a dietary protein omelette steamed, in the oven or in a slow cooker is more suitable for the diet.

When choosing a recipe for this dish, you need to take into account the dietary features. For example, with mono-diets you cannot add anything to eggs, not even salt, but with the Dukan diet it is best to do it with chicken.

Classic recipe in a frying pan

If you don’t have time for experiments or you are a novice cook, try the simplest option without filling. To prepare a low-calorie dish, you will need a frying pan with a protective coating, since the pp omelette is prepared without oil or with minimal addition of it.

Prepare foods:

• eggs – 3 whites and 1 yolk;
• milk – 2 tbsp. l. (the percentage of fat in the drink is chosen according to taste);
• salt, pepper - on the edge of a teaspoon.

Beat the eggs and slowly pour in the milk. Make sure the mixture is not too liquid. Increase ingredients proportionally if more servings are needed. Heat the pan well so that the omelette sets quickly. Fry over medium heat for 5-7 minutes.

Where allowed

Omelette fits perfectly into most weight loss diets. Nutrition experts recommend eating this dish for breakfast for people on protein, vegetable and carbohydrate diets.

But it is necessary to take into account various nuances. For example, a recipe with chicken breast is suitable for the Dukan diet at the first stage, but not with vegetables. On a mono-diet (diet of one product), an omelette for breakfast is possible only in its “egg version,” that is, without adding other ingredients. So those losing weight should carefully read the requirements of the chosen diet.

A diet omelet is good for breakfast because it contains high protein content. A person retains a feeling of fullness longer.

With vegetables

A harmonious breakfast requires the presence of fiber. Vegetables will enrich the first meal with vitamins and improve digestion. You can add any vegetables you like. There are also two options for preparing an omelette with vegetables: the first is to fry the mixture in olive oil and then pour it into the omelette, the second is to prepare the vegetables and the omelette separately, and combine the finished products on a plate, folding the omelette into an envelope.

You will need:

• olive oil – 2 tbsp. l.;
• onion – 1 pc.;
• carrots – 1 pc.;
• bell pepper – 1 piece;
• zucchini - half;
• eggs – 4 pcs.;
• milk – 100 ml.

Cooking steps:

1. In a heated frying pan with added oil, fry the diced onion until golden brown.
2. Add grated zucchini, carrots and diced peppers. Bring vegetables until soft.
3. Pour mixture over omelette.
4. Close the lid so that the dish is sealed on both sides. Fry until done.

Reducing calories

A classic omelet is prepared with full-fat milk with the addition of butter and sour cream. But the dietary “light” version turns out to be no less tasty. To reduce the calorie content of a dish, you can:

1. In recipes containing milk, use a low-fat product. 100 g of milk with a fat content of 1% contains 24 kcal, 2.5% - 54 kcal, 3.2% - 60 kcal. The lower the fat content of the milk, the lower the overall calorie content of the dish will be.
2. Cook the omelette in water without adding milk at all.
3. Use only whites to prepare an omelet. The calorie content of chicken protein is 44 kcal per 100 g of product, and the yolk is as much as 352 kcal. The weight of the white of 1 chicken egg is on average about 30-35 g, which is only 13-16 kcal.
4. Salt the dish just a little bit. Minimum salt is an important dietary principle. This will help the body de-swell and cleanse itself of toxins.
5. Do not fry vegetables using oil (this adds calories), but stew or steam them.

Following these principles, it is easy to prepare a tasty but low-calorie diet omelette for breakfast. Those losing weight should learn how to cook an omelet in the oven, steamed. You can fry eggs in a frying pan if you use only the smallest amount of oil.

Nutritionists do not recommend torturing yourself excessively. This makes it more likely to fail in your diet, which can lead to uncontrolled eating and the return of weight lost with such difficulty.

It’s better to choose interesting low-calorie recipes, cook with pleasure, and lose weight slowly and “tastefully.”

Interesting!

With cheese

For a creamier omelette, add cheese. Any will do: durum varieties, feta cheese, Adyghe cheese.

What do you need:

• eggs – 2 pcs.;
• milk – 4 tbsp. l.;
• flour or starch – 2 tsp/0.5 tsp;
• hard cheese (grated) – half a glass;
• olive oil – 2 tbsp;
• spices, salt - to taste.

Cooking steps:

1. Prepare the egg-milk mixture and add salt.
2. Add flour, stirring the contents.
3. Grease a frying pan or baking dish (if in the oven) with olive oil.
4. Pour the omelette into a rimmed frying pan, sprinkle with cheese and cover with a lid. If in the oven, leave to bake in an open pan for 5 minutes at 180 degrees.

The finished dish can be rolled up and a little more cheese and herbs added inside.

Diet omelette with kefir for dinner

• 3 tbsp. kefir;
• 2 eggs;
• 8 green onions;
• 30 g hard cheese;
• a little salt;
• oil for mold.

Calorie content: 106 kcal.

Many diets recommend drinking kefir in the evenings. If you are tired of doing this and want originality, include kefir in your dinner recipe. In the morning, the intestines will work as they should. A diet omelette made with kefir is slightly sour, which gives it an extraordinary taste.

It is better to cook in a frying pan or in a slow cooker. When you need to make a diet omelette without milk, it may not work in the microwave or oven. Kefir is a useful component that will dilute the egg base and make the consistency fluffy.

1. Break the eggs into a bowl.
2. Add salt and whisk.
3. Add kefir and beat a little again.
4. Grate the cheese on a medium grater.
5. Put it all together.
6. Chop the onion and add to the omelette filling.
7. Grease a frying pan with oil and heat it for a minute.
8. Pour in the mixture, cover with a lid.
9. Cook for 6 minutes.

In the oven

Another dietary way to prepare an airy delicacy is baking. You will need a mold or pot with high sides to prevent the liquid from spilling. The composition may vary depending on preference. You can diversify the classic recipe with vegetable, mushroom filling or add dried fruits.

You will need:

• eggs – 5 pcs.;
• milk – 100 ml;
• butter;
• salt, pepper - to taste.

Cooking steps:

1. Beat the omelette.
2. Grease the pot with oil and pour in the mixture.
3. Bake in the oven at 150-170 degrees until golden brown for 15-20 minutes.

Air omelette in the microwave

• 5 eggs;
• 100 ml milk;
• oil for lubricating molds;
• a pinch of salt.

Calorie content: 103 kcal.

This beautiful, fluffy omelette in the microwave will be dietary if you grease the molds with vegetable oil. If the diet is not too strict, brush it with cream - it turns out tastier. The dish can confidently be classified as PP. Children especially like it. To prevent it from being too high in calories, use milk with the lowest fat content, preferably skim milk altogether.

1. Break the eggs into a separate bowl.
2. Add salt and whisk thoroughly.
3. Pour the milk into the bowl and shake again.
4. Take molds; it works ideally in small bowls.
5. Lubricate them from the inside and pour the egg wash.
6. Bake in the microwave at 800 power for 7 minutes.
7. To prevent the splendor from disappearing, do not open the microwave door for another 5 minutes after cooking.

In a slow cooker

Using a multicooker will speed up the cooking process. You will need the following ingredients:

• eggs – 5 pcs.;
• milk – 200 ml;
• semolina – 1 tbsp. l.;
• salt, pepper - to taste;
• butter.

Cooking steps:

1. Soak semolina in milk for 30 minutes.
2. Add beaten eggs to the mixture.
3. Salt and pepper.
4. Beat the contents well.
5. Grease the multicooker bowl with oil.
6. For 15 minutes, cook the omelette in the “Baking” mode at a temperature of 180 degrees.

With tomatoes

To make the omelette juicier, tomatoes are added to it - fresh or, for a piquant taste, sun-dried. Any variety will do. If you prefer fresh vegetables, be sure to choose ripe tomatoes.

For the omelet you will need the following ingredients:

• tomato – 1 large or 5 small;
• eggs – 3 pcs.;
• olive oil – 1 tbsp. l.;
• milk – 2 tbsp. l.;
• salt, pepper - to taste.

Sun-dried tomatoes do not require additional heat treatment; they can be served with a ready-made omelet. If you're making breakfast with fresh tomatoes, try this recipe:

1. Pour the mixture into a frying pan greased with olive oil.
2. After a minute and a half, add the tomatoes cut into slices.
3. Turn the omelette over and cover with a lid.
4. After 3-4 minutes the dish is ready to eat.

Provençal herbs are perfect as a seasoning for this breakfast. They will add the flavor of Mediterranean cuisine to your daily meals.

Multi-ingredient recipes

Even a novice cook can prepare a healthy omelet. The recipes below can be included in the daily diet of people losing weight.

You cannot eat directly at night. The last meal should be 3 hours before bedtime.

Vegetable

The dish does not cause heaviness in the stomach and fills you with energy for the whole day. Omelette with tomatoes turns out juicy and rich in taste.

Required:

• tomatoes - 220 g;
• salt;
• zucchini - 400 g;
• spices;
• bell pepper - 350 g;
• broccoli - 420 g;
• water - 40 ml;
• fresh herbs;
• onion - 130 g;
• skim milk - 50 ml;
• eggs - 4 pcs.;
• vegetable oil - 10 ml.

Step by step process

1. Cut tomatoes, carrots, peppers and onions into cubes. Separate broccoli into florets.
2. Combine water and oil. Pour into the pan. Add vegetables. Simmer for 5 minutes.
3. Add cabbage. Cook - 5 minutes.
4. Mix the eggs with a whisk. Add milk. Sprinkle with spices and salt. Beat until smooth.
5. Pour over vegetables. Then - 7 minutes. Serve sprinkled with chopped herbs.

Curd

A healthy diet should include not only egg, but also cottage cheese dishes. We suggest combining the two options and preparing a nutritious dinner for weight loss.

Required:

• cottage cheese - 100 g;
• spices;
• eggs - 2 pcs.;
• salt;
• greenery.

Step by step process

1. Pass the cottage cheese through a sieve. The product should become homogeneous.
2. Mix the eggs with a fork. Pour into cottage cheese.
3. Add finely chopped herbs. Add pepper and spices to taste.
4. Transfer to the pan. Cook covered over low heat for 7 minutes.

Cheese and oatmeal

A delicious dietary recipe with oatmeal will replace boring porridge in the morning. Frying oil is used if the frying pan does not have a non-stick coating.

Required:

• milk - 110 ml;
• cheese - 60 g;
• oat flakes - 100 g;
• eggs - 2 pcs.

Step by step process

1. Grate a piece of cheese.
2. Add eggs to milk. Beat with a fork.
3. Sprinkle oatmeal. Stir. Leave for 10 minutes.
4. Pour into the pan. Cover with a lid. Fry until golden brown.
5. Turn it over. Sprinkle grated cheese on one half. Cover with the other half.
6. Keep under closed lid for 1 minute.

Apple

Apples will help make an omelette original. Children will appreciate this sweet recipe. This dish will serve as a substitute for dessert during a diet.

Advice! To make the omelet tastier, buy a juicy and sweet variety of apples.

Required:

• butter 61% - 20 g;
• apple - 100 g;
• cinnamon;
• eggs - 2 pcs.

Step by step process

1. Peel the apple. Cut in half. Remove the core with seeds. If desired, you can leave the peel, but the omelette will not be as tender.
2. Cut into thin slices. Sprinkle with cinnamon. Stir. Vanillin can be added to improve the taste.
3. Melt the butter in a frying pan. Place the apple. Fry until soft over medium heat.
4. Mix the eggs with a fork. Pour into the pan.
5. Switch the burner mode to minimum. Then - 7 minutes.

Light protein breakfast

The omelet turns out tender, melting in your mouth. Greens added to the composition help improve its taste and nutritional qualities.

Required:

• egg whites - 4 pcs.;
• olive oil - 30 ml;
• salt;
• milk - 60 ml;
• black pepper;
• greens - 10 g.

Step by step process

1. Dry the washed greens. Shred it.
2. Salt the whites. Beat with a mixer or whisk. A light foam should form on the surface.
3. Combine with greens. Sprinkle with pepper. Add milk.
4. Stir gently but quickly.
5. Fry in a heated frying pan for 3 minutes.
6. Turn it over. Simmer until done.

On the water

In the classic French recipe, butter is used instead of milk, but it makes the omelette much higher in calories. During a strict diet, it is better to cook with water.

Product set:

• eggs - 3 pcs.;
• spices;
• water - 40 ml.

Step by step process

1. Beat the whites separately.
2. Mix the yolks with a fork. Connect carefully.
3. Stirring constantly, pour in water.
4. Pour the mixture into the pan. Cover with a lid.
5. Turn on the maximum burner mode. Fry - 3 minutes. The omelette should rise.
6. Switch the burner to minimum mode. Simmer until done.

PP omelette is an easy dish to prepare. The main thing is to use the right products that will not only please you with taste, but also benefit your health.

With cottage cheese

One of the most useful additions to an omelet is cottage cheese. Breakfast will be rich not only in protein, but also in healthy fats and calcium. This microelement has a positive effect on the condition of teeth, bones, hair and skin.

You will need:

• cottage cheese – 100 g;
• eggs – 2 pcs.;
• greenery;
• salt, spices.

Cooking steps:

1. Grind the cottage cheese until smooth.
2. Add beaten eggs to it.
3. Finely chop the greens and season the mixture.
4. Fry the omelette over low heat for 5-7 minutes.

Fitness omelette on yoghurt with spinach

• 200 g frozen spinach;
• 1 bell pepper;
• 100 g classic yogurt;
• 4 eggs;
• vegetable oil for mold;
• salt, spices at your discretion.

Calorie content: 88 kcal.

This diet yogurt omelette is prepared in a slow cooker. It turns out tender, appetizing and healthy. The dish serves approximately 2 servings. It is better to choose yogurt that is not thick. The consistency should be identical to liquid sour cream. A fortified dietary omelet with spinach and bell pepper can be eaten at any time of the day. It has a balanced combination of proteins and carbohydrates, many vitamins and few calories.

1. Pour oil into the multicooker bowl.
2. Place spinach on the bottom.
3. Turn on the “Baking” mode.
4. After 5 minutes, add bell pepper, chopped into small pieces.
5. Stir and continue baking.
6. While the vegetables are sautéing, add salt and seasonings to the yogurt. If you want the omelette to turn out a beautiful yellow color, add turmeric.
7. Beat the eggs into the yogurt.
8. Beat everything with a mixer until foam forms.
9. Pour the resulting liquid into the bowl.
10. Set the baking time to 15 minutes.

With broccoli

An omelet with proper nutrition is recommended by many trainers and nutritionists, but an omelet with broccoli takes the lead among healthy breakfasts. To speed up the cooking process, process the broccoli in advance. To soften them, place them in boiling water for a couple of minutes.

You will need:

• broccoli – 70-100 g;
• eggs – 2 pcs.;
• olive oil – 1 tbsp. l.;
• salt, pepper, spices - to taste.

Cooking steps:

1. Lightly fry the vegetables in a frying pan.
2. Pour beaten eggs and salt over soft cabbage.
3. Cover with a lid and leave on low heat until the mixture is ready.

Steamed egg white omelette

• 2 egg whites;
• 120 ml low-fat milk;
• salt to taste.

Calorie content: 59 kcal.

For those who are on a protein diet, we present an omelette made from proteins, a dietary recipe - BZHU 100 g 55/18/27, very few calories. You don't have to add salt if your diet prohibits it. To make the dish airy, it is better to beat the mass with a mixer. You can prepare a dietary omelet from egg whites for both breakfast and dinner. Proteins are absorbed by the body by 93%, and about 100 kcal are spent on their absorption.

1. Beat the whites until foam forms.
2. Add some salt.
3. Pour milk over the edge of the bowl.
4. Whisk again.
5. Pour the omelette mixture into the mold not to the brim (the mass will rise).
6. Pour water into the steamer or slow cooker.
7. Place the mold on the wire rack.
8. Set the steamer cooking time to 15 minutes. In the multicooker, set the “Steam” mode and the time for 8 minutes.

Read: 10 recipes for delicious and healthy dietary salads for weight loss and proper nutrition

Without milk

In the traditional French recipe, milk is replaced with melted butter. Adherents of proper nutrition also prefer not to use dairy products in cooking and replace them with water.

You will need:

• eggs – 3 pcs.;
• water – 2 tbsp. l.;
• spices - to taste.

Cooking steps:

1. Beat the whites separately, then add the yolks to them.
2. Without stopping stirring, pour in water.
3. Pour the mixture into the pan and cover with a lid.
4. Fry for 3-4 minutes over high heat until the omelette rises.
5. Then reduce the heat and cook until done.

Tricks and recommendations

The following culinary secrets will help even a novice cook succeed:

1. The secret to a fluffy omelette is beating the eggs with milk or water correctly. This should be done gently (not intensively), being careful not to destroy the structure of the eggs, using a fork or whisk.
2. Greens, vegetables, spices should be added to the whipped mass. This is also necessary for the future splendor of the omelette.
3. For cooking, it is optimal to use a container with a lid that provides steam venting. Then the dish rises well and browns.
4. Excess milk or water will cause the omelette mixture to settle and release “juice.”
5. To prevent a well-risen omelette from falling off, do not remove it from the heat (or take it out of the oven) immediately after cooking, but leave it on a cooling surface for some more time. Some restaurants even serve the omelet on preheated plates.

And of course, you need to choose a diet breakfast omelette recipe to your liking. It all depends on how you approach the cooking process: if you do it with interest and passion, the result will definitely please you.