Egg white omelet recipe. Protein omelet: recipes

Step 1: Prepare the egg mass.

Using an egg separator, separate the whites from the yolks or use the whites left over from cooking, such as shortcrust pastry. If you do not have a special device, then use a regular clean plastic bottle. Squeeze it lightly in your hands and pick up the yolk with the neck, unclench the bottle. After this simple step, the egg yolk will be inside the bottle, leaving only the white in the bowl. Important: Don't forget to wash your hands after handling eggshells to avoid salmonella contamination.
Pour milk into the whites, add ground black pepper and salt. Using a whisk, beat the mixture well to form a thin white foam.

Step 2: Prepare the omelet.

In a frying pan, chop the vegetable oil for frying and, reducing the heat to low, pour in the omelette mixture. Using a spatula, stir the eggs until they look like grainy cottage cheese. This usually takes 2 to 3 minutes.

Now shake the pan and use a spatula to spread the egg mixture evenly over the bottom of the entire pan. Continue cooking until the omelette is completely set. That is, there is still about 1 minutes.

There's just a little bit left to do, namely, it remains to correctly place the finished food on the dish. To do this, first tilt the pan slightly and wrap a third of the omelet inside. Then we gradually increase the angle of inclination so that the contents of the frying pan slowly slide onto the dish, but not all of it, but only half.

And at the end, we tuck the omelette with a spatula and place it completely on the plate so that it curls, as shown in the photo. Now everything is ready, proceed to serving and serving the dish to the table.

Step 3: Serve the omelette.

Decorate the finished egg omelet with fresh herbs or, for example, cheese. As a result, you get a very tasty, satisfying and dietary breakfast that you can enjoy in the morning, because preparing an omelet is not at all difficult.
Bon appetit!

If you want to add minced meat, chicken fillet, mushrooms and other products that require long-term heat treatment to the omelette, then first fully cook them, and then simply mix them with the protein mass.

In summer, an omelet can be served with a salad of fresh vegetables, and in winter it goes well with pickles and preparations.

If you are preparing an omelet with the expectation that children will eat it, then it is better to add less pepper, or not add it at all.

A protein omelet can also be made sweet by adding sugar and, for example, raisins or cottage cheese. This dish can be served with either fresh or canned fruit.

An omelet made from whites alone turns out thin and especially juicy if you do not overdry it and thoroughly beat the egg mass. In a well-heated frying pan, you can quickly fry it on both sides by carefully lifting it with a spatula.

Whey can be used instead of milk. An airy lace omelette pancake can be rolled into a tube or an envelope and filled with any filling. A snow-white protein omelet with bright inclusions of herbs and spices is very nutritious and looks impressive in any form.

It is served immediately after cooking with hot sauce, hot side dish and pickled vegetables.

Ingredients

• chicken whites - 270 g (from 9–10 eggs)
• milk - 100 ml
• salt - to taste
• ground black pepper - to taste
• greenery
• vegetable oil - 1–2 tbsp. l.

Preparation

1. Wash the eggs, break them, separate the whites from the yolks. Save the yolks for preparing other dishes. Place the whites in a deep bowl. Beat until you get small bubbles on the surface of the protein mass (use a hand whisk or fork for this; it is better not to use a mixer).

You can stock up on proteins in advance, storing them in the freezer, and defrosting them before preparing the omelet.

2. Pour milk into the whipped whites. Mix using the same whisk or fork.

3. Now the protein mixture needs to be seasoned with spices, which you can add at your discretion. Season with salt and black pepper. Stir.

4. Rinse the greens (dill, parsley, cilantro, celery). Shake to remove excess moisture or pat dry with paper towel. Remove the thick stems, finely chop the rest and add to the egg mixture. Stir.

Protein omelet is an excellent dietary dish. It is appreciated by those who watch their figure or actively lose weight. The low-calorie dish is easily digestible and provides the body with valuable protein and other beneficial substances. It never gets boring, because the egg white omelette can be varied with vegetables, meat, ham, cheese, cottage cheese, bran, and sour cream.

The absence of yolks in an omelet is a big plus for people suffering from high cholesterol. That is why the dish is welcomed in medical nutrition. It is well tolerated for stomach diseases, intestinal disorders, and is indicated for obesity.

Protein omelet - general principles of preparation

To prepare a classic egg white omelet, you only need two ingredients: eggs and milk. Before breaking the shell, the egg should be thoroughly washed to remove chicken droppings, dirt particles and feathers. This is very important to avoid poisoning and intestinal infections.

You can separate the whites with a special device, but this can also be done easily using shells. Ready-made whites are mixed with milk in the same way as for a regular omelet.

You can cook an omelette from proteins in a frying pan, in the oven, in a double boiler, in a slow cooker, and even in an air fryer. Frying increases the calorie content of a dish and makes it less healthy.

Protein omelet “Dietary” with herbs

An excellent recipe for a simple protein omelet in a double boiler is worth mastering for those who need to lose weight. Minimum calories, maximum benefits and very little preparation time. The quantities of ingredients are indicated for one person. It is advisable to cook an omelet in a double boiler or multicooker with a steam function.

Ingredients:

Three eggs;

A glass of low-fat milk;

A tablespoon of chopped fresh herbs;

Pepper and paprika (optional);

5 drops of vegetable oil.

Cooking method:

Carefully separate the three whites.

Pour milk into the whites and thoroughly beat the mixture until foam forms.

Add salt, pepper and paprika if desired, and beat everything again.

Chop the greens and add them to the omelette base. Mix carefully.

Grease a container for steaming rice with oil.

Pour in the milk-protein mixture.

Steam the omelette for about ten minutes.

Serve hot.

Protein omelet with cottage cheese and green onions

An excellent protein breakfast option is an omelette with green onions and low-fat cottage cheese. It contains a lot of calcium, which is necessary for strong bones and teeth. This omelet is good to include in the diet of people actively involved in sports, pregnant women and, in general, everyone who adheres to a healthy diet. Amount of ingredients indicated is for two servings.

Ingredients:

Whites of four eggs;

Two hundred grams of low-fat cottage cheese;

Six arrows of green onions;

A tablespoon of chopped seasonal greens;

A tablespoon of vegetable oil;

Salt, seasonings to taste.

Cooking method:

Pour the whites into a bowl and whisk together with the salt.

Add a pack of soft cottage cheese and mix.

Finely chop the green onions.

Grease a frying pan with vegetable oil and heat it up.

Pour the omelette base into the pan.

Cover tightly and cook for six to eight minutes.

Divide the egg white omelette into bowls, sprinkle with chopped herbs and serve.

Protein omelet with vegetables

To make a healthy breakfast that is not only low in calories, but also very tasty, prepare a protein omelet with tomatoes, bell peppers and herbs. It will work out

Ingredients:

Five whites from medium-sized eggs;

Half a glass of milk;

Big juicy tomato;

Small bell pepper;

Two tablespoons of chopped parsley;

A little vegetable oil for the frying pan;

A teaspoon of homemade mayonnaise (optional);

Pepper and salt.

Cooking method:

Whisk the whites separated from the yolks vigorously with salt and pepper.

Add milk, beat everything again.

Add half of the chopped greens to the omelette mixture and stir gently.

Grease a frying pan with oil and place over medium heat.

Pour the eggs beaten with milk onto the well-heated surface of the frying pan.

Cover with a lid, reduce heat to low and cook the egg white omelet for seven minutes.

While the eggs are setting, cut the tomatoes and bell peppers into small cubes.

Mix the vegetables in a separate plate, add salt, and add a teaspoon of homemade mayonnaise as needed.

Place the thickened omelette on a plate.

Place part of the vegetable mixture on one side, wrap the other side of the omelette, covering the filling.

Place the remaining vegetables on the side.

Sprinkle with remaining herbs and serve.

Protein omelet with cheese

A hearty and light dish of proteins with milk and cheese is a good breakfast option. This omelet will be good with a cup of sweet coffee.

Ingredients:

Whites from four eggs;

Thirty grams of semi-hard cheese;

A third of a glass of milk;

Salt, a pinch of your favorite seasoning (optional);

A teaspoon of vegetable oil.

Cooking method:

Grate the cheese piece on a fine grater.

Salt the egg whites, add pepper and a little seasoning, and beat with a whisk.

Pour in the milk and mix the omelette base again.

Grease the bottom of the frying pan with oil and heat it over medium heat.

Pour the milk-protein mixture into a frying pan and sprinkle cheese crumbles on top.

Cover the omelette and cook, reducing heat to low, for seven to ten minutes.

Protein omelet with ham and tomatoes

Lean ham makes the egg white omelet taste savory. It turns out to be a satisfying, but quite dietary dish. It is ideal for a protein diet.

Ingredients:

Three egg whites;

A quarter glass of milk;

Fifty grams of lean ham;

A teaspoon of vegetable oil;

Medium tomato;

Cooking method:

Cut the tomato into thin rings.

Cut the ham into cubes or slices.

Prepare the omelette mixture as described in previous recipes.

Heat a frying pan with vegetable oil.

Fry ham and tomatoes.

Pour the whipped egg whites and milk into the frying pan.

Cook covered over low heat for 8-10 minutes.

Protein omelet with cauliflower and cheese

The spicy aroma of cauliflower does not spoil the traditional egg white omelet. A tasty, healthy, nutritious dish can be served as a light dinner.

Ingredients:

Two hundred grams of boiled cauliflower;

Two chicken proteins;

Two tablespoons of milk;

A teaspoon of olive oil;

Twenty grams of semi-hard cheese.

Cooking method:

Boil cauliflower with a small amount of salted water.

Disassemble the cabbage into small florets and dry.

Prepare an omelette base from proteins, milk and salt.

Heat a frying pan with oil and fry the cabbage inflorescences until browned.

Pour the eggs beaten with milk over the cabbage.

Cook with the lid closed for five to six minutes.

Protein omelet with chicken fillet in a slow cooker

A low-fat diet omelette cooked in a slow cooker will not affect your figure. Thanks to chicken fillet, the dish will remain dietary, but will be more satisfying and tasty than a regular egg white omelette.

Ingredients:

Six proteins;

Half a glass of milk;

A teaspoon of butter;

Two hundred grams of boiled chicken breast;

Small bell pepper.

Cooking method

Cut the boiled chicken fillet into small cubes.

Peel the bell pepper from seeds and membranes, cut into narrow strips.

Separate the whites from the yolks, add salt, add milk and beat well.

Add pepper to the mixture.

Grease the multicooker bowl with butter and place the fillet pieces.

Pour the omelet mixture with pepper slices over the chicken.

Snap the lid on and cook on baking mode for fifteen minutes.

Egg white omelette with broccoli in the oven

Very healthy broccoli prevents cancer, has a beneficial effect on blood vessels, and strengthens the immune defense during the flu and cold season. In combination with a protein omelet, the aromatic vegetable turns out very tasty.

Ingredients:

Three squirrels;

Three teaspoons of white flour;

A tablespoon of milk;

Two or three florets of broccoli;

Two tablespoons of sour cream;

Oil for mold;

A little salt.

Cooking method

Pour boiling water over the broccoli and cook for three minutes. Salt the water during cooking.

Drain the broth and place the broccoli on a cutting board.

Turn on the oven at 200 degrees.

Grease the mold with oil.

Beat the whites with salt and milk.

Add sour cream and flour, beat again.

Cut the cabbage into beautiful pieces.

Pour in the sour cream and protein mixture.

Bake in the oven for twenty minutes until done.

The yolks left over from the egg white omelet can be frozen in a plastic container. They will not lose their nutritional properties. In the future, the yolks will be useful for kneading dough or preparing sauce.

If you want to get a fluffy omelette, you need to beat the whites in a completely dry and clean bowl. Fat on the sides of the bowl will ruin the fluffiness of the dish.

To give the classic white omelette recipe a new twist, you can reduce the amount of milk and add sour cream. The result is a delicious dish with a delicate consistency.

People with gallbladder diseases can prepare a boiled protein omelet without salt. You need to beat the whites with milk, as in the traditional recipe, pour the mixture into a plastic food bag, tie it so that there is space left, and lower it into boiling water for about fifteen minutes.

To serve a protein omelet beautifully, you can put lettuce leaves on a serving plate and place the finished dish in the center. You can decorate it with herbs: basil leaves, chopped parsley, dill, spinach, cilantro.

Something similar to this - the first omelette appeared in Ancient Rome. The Romans mixed eggs with milk and honey and then fried them. However, the word “omelet” is of French origin. The French prepared it from eggs, ginger and herbs. Other nations also have this dish. In Spain it is called “tortilla” and is made from eggs, potatoes and onions. In Italy - “frita-ta-”. For the filling, Italians usually use meat, vegetables and cheese. In Russia, “drachena” has long been prepared. To prepare this dish, mix eggs with caviar.

Each country has its own recipe for making an omelet. Therefore, it does not seem possible to answer exactly who invented it. Wherever this dish was invented, it is ideal for children, pregnant women, athletes, and also those who adhere to diet No. 5.

Diet - No. 5

This diet is intended to improve bile secretion and normalize the function of the liver and gall bladder. Diet No. 5 assumes the consumption of the usual amount of proteins and carbohydrates, but the consumption of fat must be reduced.

Eat up to five times a day, portions should be small. Food should be warm; hot and cold foods should be avoided. It is necessary to give up frying; dishes should be steamed, baked or boiled. In addition, you should not eat spicy, fatty, smoked foods. Unprocessed vegetables and fruits overload the gastrointestinal tract, so their consumption should be reduced.

You cannot eat while on a diet:

• fresh bread;
• canned food;
• legumes;
• fatty meat and fish;
• chocolate and ice cream;
• meat broths;
• raw vegetables and fruits;
• carbonated drinks.

Can be used:

• vegetable and milk soups. Better in its raw form;
• dried bread;
• cereals, except millet;
• low-fat dairy products;
• processed vegetables and fruits;
• lean meat;
• eggs without yolk.

Eggs are best consumed in the form of a protein omelet. You can prepare it in different ways, but the most fluffy and healthy one is steamed. Here are the recipes for an omelet made from proteins.

Classic steamed recipe (in a steamer)

Steamed dishes are the healthiest. The products are not exposed to too high temperatures, so they retain many vitamins and microelements. Steam treatment prevents the formation of carcinogens that are harmful to health. In addition, such dishes are low in calories, since you don’t have to add oil to them when cooking.

This is a simple recipe for a protein omelet for diet No. 5. It is better to cook it in a steamer. Be sure to take a fresh egg. Checking its quality is easy. Place it in the water: the fresh egg will lie on its side, at the bottom of the bowl. If it stands vertically in the water or floats, it means that this product is no longer fresh.

You will need:

• egg - 2 pieces;
• butter - 1 teaspoon;
• milk - 120 g;
• salt.

Preparation

Separate the whites from the yolks. If you can’t separate the whites, first carefully break the egg into a plate, and then use a spoon to scoop out the yolk from there.

Add a little salt and milk to the whites.

Beat well - using a fork or blender.

Pour the resulting mixture into a container and place in a steamer.

In ten minutes the dish will be ready.

You can cook this dish without steaming. Pour water into a large frying pan, and place a small frying pan with the egg mixture on top and close the lid on top. Cook on low heat. The result will be the same omelette as in the steamer.

This dish contains only the main ingredients - eggs and milk. However, you can change the recipe for a steamed protein omelet at your discretion by adding herbs or vegetables. Suitable bell peppers, cabbage, zucchini, green peas, spinach, celery, dill, parsley, basil, cilantro. Choose ingredients according to your taste and add to the omelette. However, do not forget that you can only use those vegetables that are allowed during the diet.

Omelet recipes - in a slow cooker

With chicken fillet

A steamed protein omelet in a slow cooker can be prepared not only with vegetables. You can add chicken or other meat, cheese, sour cream, and seafood. Today we will prepare this dish with chicken fillet and bell pepper. Lean chicken is great for your diet, but if you don't like chicken, try any other lean meat. For example, rabbit, beef, veal, horse meat. This meat contains a minimum of fat.

You will need:

• eggs - 6 pieces;
• milk - 150 ml;
• butter - 1 tablespoon;
• green bell pepper - ½ piece;
• chicken fillet - 200 g;
• greens, salt

Preparation

Cut the chicken fillet into small pieces.

Cut the green pepper into strips. If you don't like long strips, you can cut the pepper into small cubes.

Separate the whites from the yolks. Beat them with milk and salt.

Grease the multicooker bowl with oil and place chicken fillet there. Distribute it evenly throughout the bowl.

Add greens and bell pepper to the egg mixture, stir.

Pour the mixture into the bowl and close the lid of the multicooker.

In 15 minutes, the protein omelet in the slow cooker will be ready.

If you want to do without oil, you can not grease the multicooker bowl. When serving, you can decorate the dish with herbs.

With zucchini

Zucchini is a dietary and healthy vegetable. It has a beneficial effect on the gastrointestinal tract and strengthens the heart muscle. In addition, this vegetable can be consumed during diet No. 5. And here is a recipe for a steamed protein omelette with zucchini, which will be an excellent breakfast.

You will need:

• eggs - 3 pieces;
• milk - 120 ml;
• zucchini - 200 g;
• salt, oil, herbs.

Preparation

Grate the zucchini on a coarse grater. If you don’t like zucchini, grate them on a fine grater. Then you won’t feel the taste of the vegetable, but your body will benefit.

Separate the whites from the yolks and beat.

Add milk, salt, finely chopped herbs to the whites and beat again.

Add zucchini to the egg mixture and mix everything together.

Pour the mixture into the bowl.

Cook the omelette for 15-20 minutes.

A white omelette steamed in a slow cooker turns out very fluffy and beautiful, and it takes very little time to prepare it.

Omelette with broccoli in the oven

How to cook a protein steamed omelette in the oven? We offer a recipe with broccoli. This cabbage contains many vitamins and minerals. Broccoli fights cancer, strengthens blood vessels, removes toxins, and strengthens the immune system. Therefore, an omelet with such a vegetable will be very useful.

You will need:

• eggs - 3 pieces;
• flour - 3 teaspoons;
• broccoli - 4 inflorescences;
• sour cream - 2 tablespoons;
• salt, butter.

Preparation

Boil the broccoli inflorescences for two minutes in salted water.

Separate the whites from the yolks and beat them.

Add sour cream, salt, flour and beat well again.

Grease muffin tins with oil and place broccoli there.

Pour in the egg mixture.

Place the molds in the oven and bake the omelette for twenty to twenty minutes at a temperature of 190° degrees.

This dish will look very beautiful because of the bright green broccoli inflorescences. You can also cook this kind of omelette in the oven from only proteins, as in the recipe for a multi-cooker.

There are a great many omelet recipes. You can constantly experiment with ingredients and choose exactly what suits your taste. And at the same time, the dish will always bring only benefits to your body. In addition, if you are watching your weight, you have nothing to fear, because the calorie content of this dish without additives is only 118 kcal per 100 g. And the vegetable ingredients will not add that many calories . Therefore, you can safely eat this healthy dish and not be afraid to gain weight!

Having learned how to cook a diet omelet, you will always be provided with a tasty and low-calorie breakfast, the basis of which is eggs. The dish is very healthy for the body, it is nutritious and satisfies well. Knowing different cooking recipes, you can delight your family every day with a new version of the familiar omelet. Read on to see how you can make this delicious dietary dish.

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.

What is a dietary omelet

This is the name of a dish prepared from eggs or only whites, water or skim milk. A diet omelet is a low-calorie food that is suitable for both breakfast and a full lunch or dinner. Ideally, it should be steamed, in a slow cooker or oven, and fats should be used in minimal quantities. Depending on the recipe, vegetables, fruits, cheese, and other products can be added to the dietary dish. The main condition is that they are low-calorie.

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:

1. Try to add less oil or eliminate it altogether.
2. Salt the low-calorie omelet almost just before turning off and add just a little.
3. 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.
4. Avoid recipes with flour and semolina. These ingredients can be replaced with a small amount of potato starch.
5. If you're making scrambled eggs for dinner, don't make them with yolks.
6. 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.
7. 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.

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.

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:

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

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:

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

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.

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:

1. Wash all vegetables, dry with napkins. Cut the cabbage into halves, the onion into thin quarter rings, and the pepper into strips.
2. 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.
3. Add Brussels sprouts. Mix and cook for another 5 minutes.
4. Beat the whites with salt, gradually adding milk, and finally pepper.
5. Place chopped herbs into the egg-milk mixture.
6. Place all the vegetables into the mold. Pour in the milk-egg mixture.
7. Place in an oven preheated to 190 degrees. Cook for 25 minutes.

Diet omelette in a slow cooker

• Cooking time: 35 min.
• Number of servings: 1 person.
• Calorie content of the dish: 195 kcal.
• 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:

1. Grease the multi-pan with oil.
2. Wash the tomato, dry it and cut it into small cubes. Place in the multicooker bowl. Sprinkle with chopped basil.
3. Turn on the “Fry” mode and cook vegetables and herbs for 7-10 minutes with the lid open.
4. Beat the eggs thoroughly, gradually adding milk to them. Pour the resulting mixture over the vegetables and stir.
5. Salt and pepper. Add grated cheese (you can break the cheese with your hands).
6. 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.

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.

Ingredients:

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

Cooking method:

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

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:

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

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:

1. Wash the vegetables and dry. Peel carrots, zucchini, and peppers from seeds. Cut all vegetables into small cubes of the same size.
2. 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.
3. Add broccoli. Pour in a little water and simmer for five minutes.
4. Transfer the vegetables to a baking dish.
5. Beat eggs with salt. Gradually add milk. When the mass becomes fluffy, pepper it and add seasonings.
6. Pour the egg mixture into the pan with the vegetables.
7. 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.

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:

1. Wash and dry the greens and onions.
2. 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.
3. Chop the green onions and mix with the egg-curd mixture.
4. Preheat the frying pan. Brush it with a little olive oil.
5. Pour the curd and egg mixture into the pan and immediately cover with a lid.
6. Cook over low heat for 10 minutes. Remove from heat. Keep covered for a couple more minutes.
7. Serve the dietary dish in portioned plates, sprinkled with chopped herbs.

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:

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

Video: How to make a steam omelette