Egg white omelet recipe. Calorie, chemical composition and nutritional value.

Protein omelet is one of the main dishes in a healthy diet.
Omelette is popular among those who monitor their health and figure, as well as among people who are professionally involved in sports. This dish is universal - you can make an omelette with any fillings: herbs, vegetables, cheese, cottage cheese, bran or oatmeal and then you won’t get tired of this breakfast.

The benefits of protein omelet

Eggs are one of the most nutritious foods and a source of biologically active components. They contain complete protein and essential amino acids. In addition, it is a source of vitamins A, B and B6, D and E, as well as useful substances: potassium, phosphorus, iron, copper and calcium. All these substances are completely absorbed - this is what distinguishes eggs from any other food.

100 grams of eggs contain 9 grams of protein, 3.5 grams of fat and 1.7 grams of carbohydrates. Calorie content is 73.2 Kcal.

Recipe: Protein omelet. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Protein omelet”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of the protein omelet is 49.3 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Protein omelet - cooking principles

The basis of the classic egg white omelet is milk and eggs.

The first step is to wash the egg, and then, after breaking it, separate the white from the yolk. There are several ways to separate the white from the yolk:

1. We split the egg in the middle (by eye) and transfer the yolk from one shell to another (hooking it with the edge of the shell). Pour the white into the prepared cup.
2. You can use a funnel made of thick paper to separate the whites from the yolk. You need to insert a funnel into a glass and break an egg into it - the yolk will remain inside it, and the white will flow out.
3. You can use a special separator to separate the yolks - you can buy it in the store.

Omelette can be prepared in different ways: in the oven, in a frying pan, in a slow cooker or a double boiler. But it should be noted that a dish cooked in a frying pan is less healthy and higher in calories.

Cooking process

First, separate the whites from the yolks. If you have not yet become an ace in this matter, you can carefully break the egg into a plate, then scoop out the yolk from there with a spoon. Add a small amount of salt and milk to the whites. Beat them well using a regular fork or blender. Pour the resulting mixture into a container and place in a double boiler. In ten minutes, the egg white omelette should be ready.

If you don't have a steamer, no problem. You can pour water into the frying pan, and place a smaller frying pan with the prepared egg mixture on top, then cover it with a lid. Thus, we get the same steamed omelette only without a steamer.

Recipe 2. Protein omelet with cottage cheese and tomatoes

What to add to an omelette to make it not only tastier, but also healthier? Add low-fat cottage cheese and tomatoes to it. You can add both regular large tomatoes and cherry tomatoes. It makes a wonderful hearty breakfast.

We will need:

• Eggs – 2 pieces
• Low-fat cottage cheese – 100 grams
• Tomatoes – 1 medium or 4 cherry tomatoes
• Greens - to taste
• Olive oil or butter - grease the bottom of the dish
• Salt, pepper and seasonings to taste

Prepare a protein omelet with cottage cheese and tomatoes:

1. Pour the whites separated from the yolks into a bowl, add salt and pepper to taste, and beat well.
2. Add soft cottage cheese to the whites and mix well.
3. Lubricate the bottom of the dish in which you will cook with olive oil and heat it up.
4. Place the tomatoes in a slow cooker, steamer or frying pan and fry them for 1-2 minutes, pour the omelet and curd mixture on top.
5. Close the lid and cook for 8-10 minutes. At the end of cooking, you can sprinkle the omelette with cheese.

Recipe 3. Protein omelet with cheese

One of the most delicious options for preparing an omelet is with the addition of cheese. You can use any cheese according to your taste. These can be hard or semi-hard varieties, salted or slightly salty - it all depends on your preferences.

Ingredients for egg white omelette with cheese:

• Eggs – 2 pieces
• Cheese (of your choice) – 30-40 grams
• Milk – 1/3 cup
• Olive oil or butter - grease the bottom of the dish
• Salt, pepper and seasonings - to taste.

Omelette in dietetics

It is no secret that omelettes have long been used as additives to various diets, including low-calorie diets. This is due to the egg content in them. As you know, eggs contain an incredibly healthy set of vitamins and minerals such as calcium, potassium and iron.

In addition, frequent consumption of omelettes helps strengthen the nervous system shaken by diet, which is important for those who have decided to limit themselves in food for the first time. At the moment, there are two diets that are extremely popular:

• hypocaloric (one egg omelet along with a glass of kefir is added to the breakfast menu);
• protein-egg (omelet with cheese and herbs, made from three eggs, is introduced into the morning diet with one cup of coffee with milk).

It must also be added that a diet with an omelet not only allows you to quickly lose weight , but also helps cleanse the body of harmful waste and toxins. Just remember to completely eliminate granulated sugar, honey and chocolate.

Recipe 4. Protein omelet with chicken in a slow cooker

Another option for a dietary and at the same time nutritious protein omelet. This breakfast will give you strength and energy, and will also keep you from getting hungry until lunch. This omelet recipe is especially relevant for those who play sports - protein is good for building muscles.

It is not necessary to use chicken breast (breast meat is quite dry), you can use a softer part, then the omelet will turn out soft and airy.

To prepare 2 servings of chicken omelette we need:

• Egg whites – 6 pieces
• Milk – 1/2 cup
• Boiled chicken meat – 200 grams
• Bell pepper – 1/2 piece
• Butter – 1 tsp.
• Salt, pepper to taste

Preparation:

1. Boil the chicken meat and cut it into small pieces.
2. We clean the bell pepper from seeds and pulp, cut into thin strips.
3. Separate the yolks from the whites. Pour the whites into a cup, add milk, salt and beat thoroughly.
4. Add chopped bell pepper to the resulting mixture.
5. Grease the multicooker bowl with butter and place pieces of chicken meat in it, then pour the omelette mixture on top.
6. Close the lid and cook the omelette using the baking or multi-cook mode for 15 minutes.

How to cook a protein omelet in a slow cooker?

A steamed dish can be prepared not only with vegetables. If desired, you can provide it with chicken or other meat, sour cream, cheese, and seafood. Now we will look at a recipe for a protein omelet in a slow cooker with bell peppers and chicken fillet. Chicken meat has a low percentage of fat, and therefore fits perfectly into the diet of those losing weight. But if you are not delighted with this bird, you can always replace it with other lean meat, namely: beef, veal, rabbit, horse meat. All of these types of meat are low in fat.

To prepare, take:

• 6 pieces of fresh chicken eggs;
• 200 ml milk;
• 1 tablespoon butter;
• half a green bell pepper;
• 250 grams of chicken fillet;
• pepper, herbs, salt - at your discretion.

Recipe 5. Sweet protein omelette with jam in the oven

If you have a sweet tooth or are looking for an omelet recipe that the kids might like, then try making a sweet omelet. The dish will turn out not only healthy, but also with a pleasant sweet taste, and, even with a small amount of jam, this dish easily fits into the framework of proper nutrition. You can add pieces of dried apricots to this omelette. This omelet goes well with both tea and a cup of strong coffee.

Ingredients for sweet omelet:

• Egg whites – 4 pcs.
• Butter – 1 tsp.
• Apricot or strawberry jam – 1/2 cup
• Sugar (preferably cane) – 1-2 tbsp. l.

Preparation:

1. Separate the whites from the yolks and beat the whites vigorously with a mixer until foam appears.
2. Add sugar and jam to the whites (you can choose any to your taste).
3. Take a small omelette baking dish (silicone or glass) and grease it with butter.
4. Place the omelet-jam mixture in the mold and place in the oven, preheated to 180 degrees for 20-25 minutes.
5. At the end of the cooking time, take out the mold and divide the omelette into parts.
6. You can serve the dish with fruit yoghurt, fruit; this omelet can be combined with warm milk, tea or coffee.

Cooking in the microwave

To begin, as usual, separate the whites from the yolks and set them aside. Peel the peppers and onions, cut them into pieces, put them in a microwave-safe container, pour in vegetable oil, and cover with a plate. It is necessary to cook all this for 4 minutes at full microwave power. After this, add grated zucchini, potatoes and corn. Cover with a plate and continue cooking for another 8 minutes at the same power.

Beat the egg whites, add pepper, salt, seasonings, and half the grated cheese. We send this mixture to the vegetables, mix everything and put it in the microwave. You need to cook for about 7 minutes at medium power. Sprinkle the finished omelette with the remaining cheese, let it cool and serve with a sprinkle of chopped parsley.

So we have looked at a sufficient number of interesting recipes for protein omelettes. Like any dish that allows for variability in preparation, this one doesn't limit your imagination. Depending on your preferences, you can prepare absolutely unique dishes based on egg whites. Some omelet recipes can become a whole family tradition.

Recipe 6. Protein omelet with corn in a double boiler or slow cooker

A light and tasty omelette with corn is a healthy dish that can be prepared in a double boiler or slow cooker. The dish is low-fat and perfect for those who follow a healthy diet. By preparing such a breakfast, you don’t have to worry about extra pounds.

For the corn omelette you need:

• Egg whites – 2 pieces
• Milk – 100 ml
• Flour – 1 tbsp
• Canned corn – 3-5 tablespoons
• Salt, pepper to taste
• Greenery

How to cook:

1. If you cook in a double boiler, choose an omelette mold (for example, silicone) and grease it with butter. If you cook in a slow cooker, grease the bottom of the bowl with butter.
2. After we separate the whites from the yolks, beat the whites, then add milk, salt and add a spoonful of flour. Mix.
3. Pour the mixture into the mold or into the multicooker bowl. First pour the corn into a colander, when the liquid has drained, add it to the omelette mixture.
4. Cook the omelette in a double boiler for 20-25 minutes, in a slow cooker for 15 minutes.
5. When serving, decorate with fresh herbs and serve with vegetables and lettuce.