Diet omelette: recipe for scrambled eggs and low-calorie omelette with proper nutrition and weight loss, how to cook in a frying pan and in a slow cooker, option with vegetables

Is it possible to eat an omelet on a diet?

Women who want to lose weight and carefully monitor their figure are often unsure about whether they can include egg dishes in their menu. To answer this question, you need to understand the composition of the product. Eggs consist of proteins and fats, a small amount of carbohydrates, and water. The calorie content of one medium-sized piece is 157 kcal. Egg white contains a minimal amount of fat and carbohydrates, there is no cholesterol and other substances that the yolk is so rich in.

Eating an omelet on a diet is allowed, especially if it is protein. The dish is suitable for any meal, including evening meals. A prerequisite for cooking is the correct choice of heat treatment method. Omelettes are made by steaming, in a slow cooker, in the microwave, or baked. Pan frying doesn't work very well. It is advisable to add a minimal amount of oil or do without it at all.

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.

How to cook a diet omelet

There is absolutely nothing complicated in the process. First, the products are prepared. To prepare a diet omelette, beat eggs with a fork, whisk or mixer with milk or water, salt until smooth. It is poured into a baking dish or frying pan. There are also methods of processing in a slow cooker and steam. Remember a few secrets to obtain a successful dietary dish:

Try to add less oil or eliminate it altogether.
Salt the low-calorie omelet almost just before turning off and add just a little.
Do not add mayonnaise or rich sour cream. If you want to make it really dietary, do not use anything other than light, healthy vegetables and herbs.
Avoid recipes with flour and semolina. These ingredients can be replaced with a small amount of potato starch.
If you're making scrambled eggs for dinner, don't make them with yolks.
The more thoroughly you beat the egg whites, the fluffier the dish will be. If you do it poorly, it will look like a pancake.
Make an omelet in the morning, cut into portions, put one in a container and take it with you to work. You will be provided with a healthy and nutritious snack.

How many calories does an omelet have?

People who are thinking about how to lose excess weight have to monitor the calorie content of their food intake. A diet omelette with vegetables and an egg breakfast without milk has about 90 kcal per hundred grams of product. The same weight of dish in the protein version contains only thirty kilocalories. A steamed zucchini omelette will have 60 kcal, and a children’s omelette with cheese will have about 150, but the final figure depends on the amount of cheese filling and the type of product (cheeses can be 50% fat, and so-called fitness cheeses, low-fat).

Diet steamed protein omelette

Cooking time: 10-12 min.
Number of servings: 2 persons.
Calorie content of the dish: 296 kcal.
Purpose: diet.
Kitchen: homemade.
Difficulty of preparation: easy.

Kids will really like the taste of a steamed protein omelette as a diet. The consistency is simply amazing: porous, airy. The number of calories in this dish is minimal, so even on the strictest diet you can safely afford a portion or two. Write down how to steam an omelet in your recipe book. You will definitely love this wonderful easy meal.

Ingredients:

eggs – 4 pcs.;
salt – a couple of pinches;
sour cream – 2 tbsp. l.;
butter – 20 g;
milk of minimal fat content – 125 ml.

Cooking method:

Before making a steam omelet, separate the egg whites.
Salt them, pour in the milk and whisk thoroughly to form a fluffy white head.
Gently add sour cream without ceasing to stir.
Boil water and prepare dishes for the steam bath.
Grease a mold or bowl suitable for scrambled eggs with butter and pour the mixture into it.
Place the workpiece in the bathhouse and cook for 5-7 minutes.
Serve the dietary dish, garnished with chopped parsley. If you wish, you can add spices that you like.

Protein omelet: 7 dietary recipes with calorie content

There are dozens of ways to cook a protein omelet! I will tell you about the most successful and dietary ones in my opinion. Try the ones you like and you will always be provided with a tasty and low-calorie breakfast, snack or dinner.

The dish is incredibly healthy for the body, as it not only satisfies you for a long time, but also nourishes you with useful substances. I think these recipes will be especially useful for those who monitor the amount of protein in their diet and know how difficult it can be to reach the norm.

And omelettes made from proteins alone are the best way to make up for the deficiency; you don’t even have to buy protein mixtures!

What are the benefits of protein omelettes for pp-snacks?

Proteins are the “building material” for cells that the human body needs daily, as well as energy reserves.

Omelettes made from egg whites alone are practically pure protein ; in addition, by introducing such dishes into your diet, you will experience all its advantages:

definitely won’t gain extra calories , but at the same time saturate your body with substances for its full functioning;
Do you do strength sports? 3-4 omelettes per week (on training days) and muscle growth is guaranteed;
there will be a natural normalization of metabolic processes;
does not contain cholesterol, which is known to be found in yolks. Aren't you afraid of cholesterol? Then prepare a pp omelette from this selection;
easy to digest, does not interfere with the functioning of the digestive system;
satisfies hunger for a long time.

Most often, “pure protein” omelettes are fried in a frying pan, but you can use a microwave, slow cooker, oven and double boiler for these purposes.

It’s easy to calculate the calorie content of omelettes made from whites alone - each egg used, that is, white, is approximately 17.6 kcal, 4.4 g of protein, 0 g of fat and 0 g of carbohydrates. That is, a portion of an omelette of 3 proteins with 2-3 tbsp. milk is no more than 60 kcal!

Diet protein steamed omelet

This cooking method is the most dietary - without milk, only proteins that are steamed to the desired condition. There is butter in the composition - for lubricating the mold, but it has practically no effect on the calorie content and balance of the food, it is so small. The omelette itself turns out fluffy, airy, delicate in taste and very satisfying.

Nutritional value per 100 g:

Calories: 72,2
Proteins: 10,6
Fats 3,3

Ingredients for 1 serving:

chicken proteins - 3 pcs.
water - 50 ml
butter - 5 g
salt - 1 pinch

How to cook:

Beat the whites with salt until stiff foam. To get the most stable foam, take chilled chicken eggs and make sure that not even a gram of yolk gets into the whites.

Pour water into the protein foam.

Gently mix everything with a spatula.

Grease the mold with oil. Why creamy? Because its aroma is ideally revealed in omelettes.

And don’t worry about the quality of butter - high-quality butter is a must in your diet! Only amateurs of a healthy lifestyle and nutritional diet write about the absolute harm of animal fats. Pour the whipped whites into the pan.

Place in the multicooker bowl on a wire rack. Run the steam program for 10 minutes.

The steamed protein omelette is ready. Bon appetit!

Recipe for protein omelet in a frying pan

This is a classic version of preparing the dish - it uses a frying pan and contains milk. The result is a fluffy baked omelette with a golden brown crust.

KBJU per 100 g: 41.6/8.4/0.2/1.5

The following products are required:

protein - from 3 eggs
milk – 50 g
dill – 10 g
0.5 tsp olive oil if the pan is uncoated.

Cooking process:

Chop the dill and place the frying pan on the fire to heat it up.
Beat the whites with salt until fluffy. You can do it in a blender.
Add milk, stir with a spoon or fork.
Pour the resulting mass into a heated frying pan, simmer over low heat for 5 minutes under the lid. Then sprinkle with dill and keep on fire for another 1.5-2 minutes.
Serve the omelet immediately.

Baked fluffy egg white omelette in the oven

This recipe is suitable even for people who adhere to proper nutrition not for the purpose of losing weight, but because of some health problems, for example, after surgery to remove the gallbladder. We will bake it in the oven, in a tall mold, in portions.

KBJU per 100 g: 72.4/7.9/3.8/1.6

Ingredients:

protein - from 3 eggs
milk – 50 ml
salt - to taste
butter – 5 g
sour cream – ½ tbsp.

Step-by-step preparation:

Combine the whites with milk, add salt, and beat the mixture with a whisk.
Grease the mold with butter, transfer the protein-milk mixture, and carefully spoon sour cream on top.
Place the pan in a preheated oven and bake for 20 minutes at 180 degrees.
It is better to serve the omelet immediately hot, it cools quickly.

Protein omelet with cottage cheese for athletes and those losing weight

This dish contains a lot of protein, and a variety of it, so it is ideal for athletes and bodybuilders. For those losing weight, you simply can’t think of a better dinner option!

KBJU per 100 g: 75.9/14.2/1.1/2.3

Products for 1 serving:

protein – 3 pcs.
cottage cheese – 200 g
green onions – 30 g
salt pepper.

How to do:

In a separate container, beat the egg whites, add the cottage cheese, and mix everything carefully.
Wash and finely chop the green onions, add to the resulting curd mixture, add salt, pepper and mix.
Preheat the frying pan, grease it with oil, if there is no non-stick coating, pour in the prepared omelette mixture. Cover with a lid and fry on both sides over low heat.

Delicious egg white omelette with tomatoes

Scrambled eggs with tomatoes are a classic of the genre. If you remove the yolk from the recipe, it also turns out quite interesting.

KBJU per 100 g: 59.1/5.5/3.2/2.1

Required ingredients:

squirrels – 2 pcs.
Cherry tomatoes – 2-3 pcs.
parsley and dill - 2-3 stalks
salt - to taste
butter – 10 g.

We prepare in 5 stages:

Pre-beat the whites, add a pinch of salt. There is no need to beat until strong peaks form, as the rest of the ingredients will simply drown in the whipped foam.
Wash the cherry tomatoes under running water, cut into slices (they can be replaced with regular tomatoes or red bell peppers).
Grease a heated frying pan with vegetable oil, add vegetables and herbs, pour in whipped egg whites.
Simmer the dish for 3-5 minutes, and at the end sprinkle with ground black pepper.

Protein nutritious omelette with cheese for breakfast

This is the most delicious way to prepare a protein omelet. Any cheese is suitable, here you need to rely on your taste: semi-hard, salty, hard varieties. You can also use soft mozzarella or suluguni - it will also work out well.

KBJU per 100 g: 109.6/10/6.4/1.2

The following products are needed:

protein – 2 pcs.
cheese – 30-40 g
milk – 1/3 tbsp.
butter – 10 g
salt, pepper, spices - to taste.

How to do:

Grind a piece of cheese on a grater.
Salt the whites, add pepper and spices, and beat with a whisk.
Add milk, mix everything thoroughly.
Grease the bottom of the pan with oil.
Pour the protein mixture into the frying pan and top with grated cheese.
Cover the pan with a lid and cook over low heat for 10 minutes.

How to cook a protein steam omelette in the microwave

This method is suitable for those who want to prepare a tasty and appetizing dish quickly. The taste is as tender as steamed protein omelettes. But less time is wasted.

KBJU per 100 g: 67.2/9.3/3/0.7

Products:

squirrels – 2 pcs.
sour cream (15%) – 1.5 tbsp.
salt - to taste
dill greens – 3-4 sprigs.

Procedure:

Whisk the egg whites with salt.
Add sour cream and chopped herbs, mix again until the mixture is fluffy and homogeneous.
Transfer to a microwave-safe form.
Place the container in the microwave oven.
The omelet needs to be cooked for 2 minutes.

Egg white omelet in the microwave

Cooking time: 25 min.
Number of servings: 1 person.
Calorie content of the dish: 276 kcal.
Purpose: diet.
Kitchen: homemade.
Difficulty of preparation: easy.

The option of a protein omelet in the microwave will be very popular with people who prefer quick and healthy meals. It's very easy to do. Due to the presence of tomatoes in the recipe, the scrambled eggs turn out incredibly tasty, with a slight sourness. This diet omelette must be served hot, garnished with fresh herbs. The recipe calls for hard cheese. You can use any, but it’s better to find Parmesan.

Ingredients:

egg whites – 4 pcs.;
cheese – 50 g;
milk – 75 ml;
tomato – 1 small;
salt, dill.

Cooking method:

Beat the egg whites thoroughly, adding milk little by little.
Scald the tomato with boiling water and remove the skin. Cut into small cubes or slices.
Chop a few sprigs of dill.
Add the tomato and herbs to the well beaten egg mixture. Lightly salt it.
Grate the cheese coarsely.
Place the protein mixture in the microwave at medium power for 6-8 minutes.
Before serving, sprinkle the dish with grated cheese.

Useful properties of omelet

Omelette is an egg dish familiar to each of us since childhood. It is easy to prepare, does not contain expensive ingredients, but is very tasty. In the classic version, you just need to beat the eggs with a mixer or whisk, add milk, add salt and pour the mixture into the frying pan. You can decorate it at your own discretion with herbs and other ingredients. A combination of colorful vegetables, melted cheese - such an omelette will not only be satisfying, but will also delight you with its bright colors and appetizing appearance. Diet omelet is a source of protein for those who are supporters of proper nutrition, diets and exercise.

The benefits of an omelet are:

the presence of a complex of vitamins - A, B, B6, D, E, B12 and folic acid;
minerals and trace elements – iron, potassium, copper, phosphorus, selenium, lutein, etc.;
amino acids;
squirrel

All trace elements are in perfect balance in the chicken egg from which the omelet is made. Two eggs a day is 50% of the daily requirement of nutrients for the human body.

The calorie content of an omelette made from chicken eggs is only 120 kilocalories per 100 g. If you add milk to it, it will increase to 115, and with tomatoes, on the contrary - 99. Steamed zucchini omelette is a godsend for those who want to lose extra pounds or Tasty and healthy to eat - only 60 kilocalories.

Diet omelette: a nutritious protein dish for a complete breakfast on a diet

Protein omelet in the oven

Cooking time: 45 min.
Number of servings: 4 persons.
Calorie content of the dish: 465 kcal.
Purpose: diet.
Cuisine: Italian.
Difficulty of preparation: medium.

Protein omelet in the oven is a dietary dish. It is quite worthy of a place even on the holiday table, because it looks simply amazing. A lot of fresh vegetables are added to it, so scrambled eggs turn out to be a real source of vitamins. If you want to make your diet not exhausting, but varied, read what kind of omelet to make for dinner for weight loss.

Ingredients:

green peas (frozen) – 0.2 kg;
eggs – 12 pcs.;
Brussels sprouts – 260 g;
salt – 4 pinches;
white onion – 1 pc.;
parsley - a small bunch;
ground black pepper – 2 pinches;
olive oil – 4 tbsp. l.;
bell pepper – 2 pcs.;
milk – 0.4 l.

Cooking method:

Wash all vegetables, dry with napkins. Cut the cabbage into halves, the onion into thin quarter rings, and the pepper into strips.
Heat a little vegetable oil in a frying pan. Fry the onion until softened. After a couple of minutes, add the peas. Simmer covered for 5 minutes.
Add Brussels sprouts. Mix and cook for another 5 minutes.
Beat the whites with salt, gradually adding milk, and finally pepper.
Place chopped herbs into the egg-milk mixture.
Place all the vegetables into the mold. Pour in the milk-egg mixture.
Place in an oven preheated to 190 degrees. Cook for 25 minutes.

Children's omelette

When a mother is on a diet, the whole family begins to eat right. It will be very useful for children to eat an omelet for breakfast with their beloved mother. But if your baby doesn’t like vegetable omelettes, then why not pamper him with children’s omelettes. Cut the apple into thin slices and bake in the oven for 3 minutes. Beat the egg whites with milk, add cottage cheese, cinnamon, and a little honey. Pour the resulting mixture on top of the apples and bake for 5 minutes. Your baby will be very happy with such a healthy and slightly sweet breakfast! Photos of culinary experts will tell you how to decorate a children's omelette.

Tasty and healthy food is the key to your beauty and longevity!

vesdoloi.ru

The popularity of omelette as a breakfast can only be rivaled by porridge. It is eaten all over the world - with vegetables, herbs, cheese, baked, fried. There are several dozen cooking recipes. From the article you will learn about what a dietary omelette is, a recipe and ways to diversify this dish.

Diet omelette in a slow cooker

Cooking time: 35 min.
Number of servings: 1 person.
Calorie content of the dish: 195 kcal.
Purpose: diet, breakfast.
Cuisine: French.
Difficulty of preparation: medium.

By preparing a diet omelet in a slow cooker, you will provide yourself with a hearty and healthy breakfast. This dish is very tasty and looks incredibly appetizing. In a slow cooker, the egg mixture rises perfectly, becomes fluffy and high. According to the recipe, it is suggested to put tomatoes in the dietary dish, but if you are not a fan of them, you can use bell peppers or zucchini rings.

Ingredients:

eggs – 3 pcs.;
pepper, salt;
milk – 45 ml;
butter – 1 tsp;
tomatoes – 1 medium;
basil – 30 g;
feta cheese – 30 g.

Cooking method:

Grease the multi-pan with oil.
Wash the tomato, dry it and cut it into small cubes. Place in the multicooker bowl. Sprinkle with chopped basil.
Turn on the “Fry” mode and cook vegetables and herbs for 7-10 minutes with the lid open.
Beat the eggs thoroughly, gradually adding milk to them. Pour the resulting mixture over the vegetables and stir.
Salt and pepper. Add grated cheese (you can break the cheese with your hands).
Set “Bake” for 20 minutes. After the beep, remove the dish by turning it over using a large flat plate. Serve hot, garnished with fresh herbs.

PP omelette for breakfast: dietary recipes with photos

Effective weight loss

Victoria Vysotskaya specially for Glamusha.Ru

Today, more and more people prefer to cook omelettes in an unconventional way. So, more and more often, omelettes are prepared in a slow cooker and oven.

During this cooking method, you may not use vegetable oil, which will significantly reduce the calorie content of the omelet, but you will have to spend a little more of your time. How to cook a diet omelet when you don't have time? Use the microwave - just 1-2 minutes and the omelette is ready.

Anyone who likes to tinker with food should definitely try a steamed omelette, the most dietary dish! Well, don’t forget about the traditional preparation of omelettes - in a frying pan!

When can you eat an omelet? Depending on its ingredients, omelet can be eaten for breakfast, dinner and even lunch! You can always choose your proven and favorite diet omelette recipe!

How to cook PP omelette in a frying pan

The simplest and most common way to cook an omelet is to make an omelet for breakfast in a frying pan. A diet omelette in a frying pan is prepared without adding vegetable oil, which means that you will need a frying pan with a non-stick coating.

3 eggs. In this omelet we will use only one yolk and three whites, so you will significantly reduce the calorie content and fat content.
2 tablespoons of milk. It's only 20 calories, but you can also use water if you prefer.
Spices and salt.

Beat eggs, add milk, salt and spices. Pour the omelette into a heated frying pan and fry for 5-7 minutes.

Diet steamed protein omelette

If you want a fluffy and airy protein omelette, then try steaming it. This steamed diet omelette is often called a sports omelette due to its high protein content. Also, this particular omelet recipe is recommended by doctors for people with gastrointestinal diseases who adhere to diet table No. 5.

You will need:

4 eggs. Separate the whites from the yolks. In this recipe we will use only whites.
3 tablespoons milk or water
Salt and spices.

Beat the whites, add milk and salt. Pour the omelette into a steamer container and cook for 10 minutes. If you don't have a double boiler, you can cook the omelet in a water bath using a colander and any silicone baking molds.

Dietary PP muffins - 6 recipes

Dietary egg white omelette recipe

And here is another dietary omelet that deserves our attention. The thing is that we will cook it using a package. We will need:

4 squirrels;
Salt and spices to taste.

Beat the egg whites, add salt, add spices and pour the egg white mixture into the bag. To be extra safe, put on another bag and immerse it in boiling water. Cook for 20-25 minutes, then remove, carefully cut the bag and let the steam escape. This diet omelette is good served with herbs.

Diet omelette with vegetables

PP omelette with vegetables is a wonderful dish that can be prepared not only for breakfast. Thanks to the addition of healthy vegetables, this omelet perfectly satisfies hunger, which is why it is prepared as dinner. How to cook a diet omelette with vegetables:

3 eggs. Separate the whites from the yolks. We will again use only one yolk and three whites.
50 grams of green beans. These beans contain a minimum of calories, but a maximum of fiber, which is ideal for weight loss.
50 grams of mushrooms. They also contain a minimum of calories, but are perfectly filling.
50 grams of green peas. If you don't have fresh, you can use frozen.
A few spoons of milk or water.
1 teaspoon olive oil.
Salt.

We will cook the omelet with vegetables in a frying pan. First, lightly fry the vegetables in olive oil. When the vegetables are almost ready, pour them with beaten eggs. Cover with a lid and cook over low heat for 5-7 minutes.

Omelette with apples in a frying pan

If you have a sweet tooth, you can always treat yourself to an excellent omelette with apples in the morning. This omelet is an excellent substitute for dessert, and it is very easy and simple to make.

100 grams of apples. It is better to use sweet and juicy varieties to make the omelet tastier.
2 eggs;
1 tablespoon of butter (take the leanest one, about 67%);
Powdered sugar and cinnamon to taste.

Cut the apple into thin slices, add powdered sugar and cinnamon to taste. Fry in butter over low heat for a couple of minutes until they become soft. Then add the beaten eggs and cook for 5-7 minutes over low heat.

Diet omelette with tomatoes

Another favorite dish of all those losing weight is a diet omelette with tomatoes. This omelet contains very few calories, but it perfectly satisfies the feeling of hunger.

1 medium tomato. In principle, you can use any tomatoes, but give preference to meatier varieties. You can make this omelet with cherry tomatoes.
3 squirrels. In this recipe we use only proteins to keep the calories as low as possible.
Salt;
Any greens. Green onion feathers are perfect.
1 teaspoon olive oil.

Beat the egg whites, pour them into the frying pan and immediately place the tomatoes cut into slices on top and sprinkle with herbs. Cook over low heat until the omelette is completely cooked.

PP omelette with cottage cheese recipe

A diet omelette in a frying pan can be prepared with cottage cheese. This will not be just an omelet, but a real high-protein omelet that can be a great dinner.

100 grams of cottage cheese. You can use low-fat cottage cheese or 5% fat cottage cheese.
2 eggs;
Any greens. Don't forget about healthy celery and spinach, they are very often used in weight loss.
Salt and spices.

Beat the eggs thoroughly and add cottage cheese. Try to mix well so that there are no large lumps. Add salt and spices, herbs. This diet omelette should be cooked over low heat for 5-7 minutes.

natalista_tort

Diet omelette with cheese

PP omelette with cheese is not fantasy at all, but reality. Although cheeses are high in fat and are not considered dietary products, if you wish, you can always try to prepare a real dietary omelet. What's the secret? So, for cooking you will need:

20 grams of any low-fat cheese. Low-fat cheese is cheese with 10%-20% fat content. It is good to use mozzarella and suluguni cheese in this recipe.
3 eggs. Let's take only one yolk and three whites.
Salt and pepper to taste.

Beat the whites with the yolk, salt and pepper. Grate the cheese and add to the egg mixture. Cook this omelet in a non-stick frying pan under a lid for 5 minutes. You can sprinkle some herbs on top.

Omelet with broccoli (PP)

Do you like broccoli? There are legends about the benefits of broccoli; it is an indispensable vegetable on the diet, so if you want to get slim, be sure to include this dish in your diet.

70 grams of broccoli. You can use either fresh or frozen broccoli, there is no difference.
2 eggs;
Salt and pepper;
1 teaspoon olive oil.

Pour in the olive oil and add the broccoli, you need to fry it on both sides (you can cook this diet omelet with broccoli in a non-stick frying pan, then you won’t need oil). If the broccoli is not ready, simply simmer it with a little water. Then pour in the beaten eggs with salt and pepper, cover with a lid and cook over low heat.

Diet oatmeal omelet

Diet omelette with oatmeal, also called oatmeal pancake, is extremely popular. The advantage of such an omelet is that it can be served with any filling - salmon, herbs, cottage cheese, vegetables, fruits and berries.

2-3 tablespoons of oatmeal. Don't forget that it is better to use coarsely ground flakes. They contain much more healthy fiber.
1 egg;
1-2 tablespoons milk (if desired, you can omit it at all).

Mix all the ingredients and place our oatmeal pancake in a dry and hot frying pan. Fry each side for a few minutes and our hot pancake is ready! It's time to serve it with any filling.

sunnygata

Buckwheat omelette recipe pp

If you don’t know what to eat buckwheat with, then be sure to try making a buckwheat diet omelette, which is an excellent option for lunch and dinner. To prepare it you will need:

100 grams of boiled buckwheat
1 egg and another 3-4 whites. We try to reduce the calorie content of the omelet as much as possible, and therefore use only one yolk.
Salt and pepper to taste;
Any greens.

Beat the egg mixture, add chopped herbs, salt and pepper. You can cook this omelet in a non-stick frying pan. Serve with vegetables.

Diet omelette without milk on water

If you are a fan of omelette without adding various ingredients, then try water omelette. You will need:

3 eggs
3 tablespoons of water. For one egg we take one tablespoon of water. If you are making an omelet from 2 eggs, use 2 tablespoons of water, respectively.
Salt and pepper to taste

First, separate the whites from the yolks and beat them. Then carefully add them to the yolks, add water and beat again. At the end, add salt and pour into a hot frying pan. As soon as the omelette rises, you can reduce the heat and cook on low until fully cooked.

Diet omelette in the oven

How to cook a diet omelette without frying? Of course, using the oven. You can cook in a regular baking dish or in small silicone molds.

4 eggs. If you wish, you can use only one yolk. This will greatly reduce the calorie content of your omelet.
100 grams of boiled cauliflower. This vegetable is ideal for baking an omelet in the oven, as it gives the omelet a special tenderness.
Salt and pepper to taste.
4 tablespoons of milk. Don't forget that you can always replace milk with water.

Beat eggs and milk. Add salt and pepper to taste. Place the boiled cauliflower on a baking sheet (be sure to salt the water in which you will cook the cabbage) and pour in the egg mixture. Cook in the oven at 180 degrees for about 25 minutes.

Diet pp omelette in the microwave

You can even prepare a simple and tasty omelette using a microwave. This is especially convenient if you have limited time in the morning.

2 eggs;
any dry greens;
salt and pepper.

In a separate container, beat the eggs, add salt and pepper and any dried herbs (Provencal or Italian herbs are great). Now place the bowl in which you will cook the omelet in the microwave for exactly 1 minute at a power of 600-800. After that, pour the egg mixture into this heated bowl and place it in the microwave again for the same time. Your omelet is ready!

PP omelette in a slow cooker

A simple and easy way to cook a diet omelette without frying is to use a slow cooker. We offer an excellent omelet recipe that you and your family will definitely enjoy.

5 eggs;
120 grams of spinach. You can use fresh spinach, chopped or frozen. Be sure to defrost the spinach before cooking to drain off any excess water.
5 tablespoons of milk. (You can not use it at all or replace it with plain water).
Spices.

Mix eggs with all ingredients. Add spices. Pour the egg mixture into the multicooker and set the “Baking” mode. Cook for 10 minutes with the lid closed.

As you can already see, preparing an omelet is not that difficult. The main thing is to use the right ingredients that are not only tasty, but also healthy. You can create your own diet omelette recipes using healthy ingredients.

Let your favorite omelettes be filled with green vegetables rich in fiber, healthy herbs and low-fat cheeses. Then your diet will become truly varied and healthy.

Do you know delicious omelet recipes? Share with us and we will definitely publish them! Let's lose weight together!

Source: https://glamusha.ru/dietplan/1954.html

Omelet without oil

Cooking time: 20 min.
Number of servings: 2 persons.
Calorie content of the dish: 315 kcal.
Purpose: diet, breakfast.
Kitchen: homemade.
Difficulty of preparation: easy.

If you have a good non-stick frying pan at home, you can make a great omelet without oil. It turns out incredibly tasty and does not contain fat, which is so feared by all people who are losing weight. If you want to diversify the recipe, you can add low-fat cheese and vegetables that you like to your diet dish. These scrambled eggs can be served for both breakfast and dinner.

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Homemade liver pate

Ingredients:

egg whites – 6 pcs.;
milk – 4 tbsp. l.;
salt pepper;
soda - a pinch.

Cooking method:

Beat the whites thoroughly with a little salt. Add milk gradually, one tablespoon at a time.
Add soda to the mixture. Salt and pepper. Beat well again.
Place a clean non-stick frying pan over medium heat.
Pour the egg mixture over it and immediately cover with a lid.
After some time, reduce the heat to low. Do not open the lid.
Cook for 10-12 minutes. Serve sprinkled with chopped parsley.

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:

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

Omelette recipe in a frying pan

Cooking time: 35 min.
Number of servings: 4 persons.
Calorie content of the dish: 612 kcal.
Purpose: diet, breakfast.
Cuisine: European.
Difficulty of preparation: medium.

The original recipe for a dietary omelette in a frying pan is worth taking note of by all adherents of healthy low-calorie food. This dish is ideal for a diet breakfast or lunch. It contains vegetables: onions, blueberries, cherry tomatoes, bell peppers. If you do not use anything from this list, you can exclude or replace it. For example, when making a dish for a child, add only tomatoes and that’s it.

Ingredients:

egg whites – 16 pcs. (or 8 whole eggs);
pepper, salt;
spinach – 200 g;
Yalta onion - 2 pcs.;
cherry tomatoes – 8 pcs.;
bell pepper – 2 pcs.;
eggplant – 2 pcs.

Cooking method:

Rinse all vegetables with cold water and dry. Clean them and cut them all into equal small cubes.
Chop the spinach.
Divide the vegetable mixture into two equal halves. Fry one of them for a couple of minutes in a dry frying pan.
Beat the whites into a fluffy foam with salt. Pepper, you can add the seasonings you like.
Pour the protein foam over the roasted vegetables and cover immediately.
Cook on low heat. When the mass sets on top, carefully lay out the other half of the vegetables.
Cover and cook for a couple more minutes.
Serve by cutting into portions or rolling up.

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:

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

Vegetable omelet

Cooking time: 25 min.
Number of servings: 2 persons.
Calorie content of the dish: 427 kcal.
Purpose: diet, breakfast.
Cuisine: Greek.
Difficulty of preparation: medium.

Having breakfast with a dietary vegetable omelette, you will get a boost of energy and good mood for the whole next day. It is very fluffy, appetizing and will appeal to all people who love light but tasty food. These scrambled eggs are made in the oven, not in a frying pan, so they contain a minimum amount of calories. You can add any spices to a dietary dish, the main thing is not to overwhelm the taste of fresh vegetables.

Ingredients:

milk – 1 glass;
salt, seasonings, pepper;
eggs – 4 pcs.;
hard cheese – 200 g;
carrots – 2 pcs.;
zucchini – 0.4 kg;
bell pepper – 2 pcs.;
leek - 1 stalk;
broccoli – 0.4 kg.

Cooking method:

Wash the vegetables and dry. Peel carrots, zucchini, and peppers from seeds. Cut all vegetables into small cubes of the same size.
Place a dry frying pan on the fire. When it warms up, fry the carrots, zucchini, peppers and leeks without oil in their own juice for 5 minutes.
Add broccoli. Pour in a little water and simmer for five minutes.
Transfer the vegetables to a baking dish.
Beat eggs with salt. Gradually add milk. When the mass becomes fluffy, pepper it and add seasonings.
Pour the egg mixture into the pan with the vegetables.
Preheat the oven to 190 degrees. Place a dietary dish in it and cook for a quarter of an hour. A couple of minutes before turning off, sprinkle with coarsely grated cheese.

conclusions

A low-fat omelette for breakfast is an excellent dish for those who want to lose weight. Starting your day with it, you can not only eat deliciously, but also stay full for a long time due to the high protein content in eggs.

That is why omelet is recommended as part of most popular diets. And the ease of preparation and variety of recipes is a pleasant bonus for all lovers of this tasty and healthy dietary dish.

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Omelette with cottage cheese

Cooking time: half an hour.
Number of servings: 2 persons.
Calorie content of the dish: 296 kcal.
Purpose: diet, breakfast.
Kitchen: homemade.
Difficulty of preparation: easy.

A dietary omelet with cottage cheese can even be included in a child’s diet, because it is prepared from products that are exclusively healthy for the body. It is fried in a frying pan with the addition of olive oil, but if yours has a non-stick layer, then you don’t have to grease it at all. This dish must be served hot, with a slice of whole grain bread and a cup of aromatic herbal tea.

Ingredients:

egg whites – 6 pcs.;
salt, spices;
low-fat cottage cheese – 0.4 kg;
olive oil – 1 tsp;
dill and parsley - half a bunch;
green onions - 10 feathers.

Cooking method:

Wash and dry the greens and onions.
Mash the whites into a fluffy foam with a little salt. You can do this with a fork, but it is more convenient to use a whisk or mixer. Add cottage cheese. Season.
Chop the green onions and mix with the egg-curd mixture.
Preheat the frying pan. Brush it with a little olive oil.
Pour the curd and egg mixture into the pan and immediately cover with a lid.
Cook over low heat for 10 minutes. Remove from heat. Keep covered for a couple more minutes.
Serve the dietary dish in portioned plates, sprinkled with chopped herbs.

Omelet with tomatoes - preparing food and dishes

To prepare an omelet with tomatoes, you will need a frying pan with a lid with a hole or a baking dish in the oven, a deep bowl, a grater, a knife, a cutting board, a whisk and a small spatula.

The tomato omelette can be served in small portions on regular serving plates.

Before preparing the dish, you need to remove the milk and eggs from the refrigerator (so that they have time to warm up to room temperature), wash, dry and chop the tomatoes (cutting out the stems) and chop additional ingredients (grate cheese, chop herbs, sausage, etc.).

If you are preparing an omelet for a child, you need to remove the skin from the tomato. This is very easy to do if you pour boiling water over the tomato, after making a cross-shaped cut.

If the recipe involves products that require additional heat treatment (for example, broccoli, cauliflower, frozen vegetables, etc.), they must be lightly boiled, stewed or steamed.

Recipes for omelet with tomatoes:

Omelette in a bag

Cooking time: 45 min.
Number of servings: 1 person.
Calorie content of the dish: 168 kcal.
Purpose: diet, breakfast.
Kitchen: homemade.
Difficulty of preparation: medium.

You can make an interesting dietary omelet in a bag not only at home, but also “in the field.” It can be easily prepared if you have a pot and a fire. The scrambled eggs come out airy, literally melting in your mouth. For the cooking process, you will need to use clean, thick cellophane bags that are not damaged at all, otherwise the egg mass will simply leak into the water.

Ingredients:

eggs – 6 pcs.;
salt;
milk - two thirds of a glass;
Dutch cheese – 0.2 kg;
pepper, salt.

Cooking method:

Pour a little more than half of the water into a large saucepan and put it on the stove to boil.
Beat eggs with salt. When the mass becomes fluffy and covered with a foamy cap, begin to gradually pour in milk.
Grate the cheese finely. Add to the egg mixture and stir. Add salt and pepper.
Place two bags on a deep plate or cup to form a pouch. Pour in the egg-cheese mixture.
Carefully gather the edges of the bags, tie them with an elastic band or just a knot.
Place the workpiece in boiling water and cook for 20-30 minutes.

Dietary egg white omelette recipe

And here is another dietary omelet that deserves our attention. The thing is that we will cook it using a package. We will need:

4 squirrels;
Salt and spices to taste.

Omelet like in kindergarten

Speaking about how to properly prepare a fluffy omelette, one cannot help but remember the omelettes that were served to us in kindergarten. Please your family with a delicious and fluffy omelette. We share with you the tricks and the same recipe that kindergarten cooks use to prepare. By following the technology, you will get a tender and airy omelette, just like in kindergarten.

Ingredients:

eggs - 5 pcs;
milk - 500 ml;
salt - 1 teaspoon;
butter - 20 grams;

Preheat the oven to 200 C.
Break dry, washed eggs into a bowl with high edges and beat with a fork.
Add milk, salt and continue whisking.
Grease a heat-resistant dish with oil and pour the egg mixture into it.
Bake for 10-15 minutes at 200 C.
Pour melted butter on top of the finished omelette.

Myths about omelettes like in kindergarten

The omelette is low - only 2.5-3 cm. Perhaps you were small, and the omelette seemed like a skyscraper to you, but in fact it is not tall.
Starch and flour are not used for this omelette, ever. It is butter that gives the omelette its soft and velvety texture. One serving of omelet requires one egg and 100 ml of milk.
Baking time is 10 minutes at 200 degrees according to SanPin for omelettes. If baked for a long time, water will be released, the omelet will fall off and become tasteless.

Buckwheat omelette recipe pp

If you don’t know what to eat buckwheat with, then be sure to try making a buckwheat diet omelette, which is an excellent option for lunch and dinner. To prepare it you will need:

100 grams of boiled buckwheat
1 egg and another 3-4 whites. We try to reduce the calorie content of the omelet as much as possible, and therefore use only one yolk.
Salt and pepper to taste;
Any greens.

Beat the egg mixture, add chopped herbs, salt and pepper. You can cook this omelet in a non-stick frying pan. Serve with vegetables.

Diet oatmeal omelet

2-3 tablespoons of oatmeal. Don't forget that it is better to use coarsely ground flakes. They contain much more healthy fiber.
1 egg;
1-2 tablespoons milk (if desired, you can omit it at all).

Mix all the ingredients and place our oatmeal pancake in a dry and hot frying pan. Fry each side for a few minutes and our hot pancake is ready! It's time to serve it with any filling.

Photo:sunnygata