Diet omelet – how to cook according to recipes with a photo of a couple, in a pan, oven and slow cooker

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By learning to cook a diet omelet, you will always be provided with a delicious and low-calorie breakfast, which is based on eggs. The dish is very useful for the body, it is nutritious and well saturates. Knowing the different recipes for cooking, you can daily delight your family with a new performance of the omelet familiar to everyone. Read how you can make this mouth-watering diet dish..

Is it possible to eat an omelet on a diet

Women who want to lose weight and carefully monitor their figure are often not sure about whether to include egg dishes in their menu. To get the answer to this question, you need to understand the composition of the product. Eggs are made up of proteins and fats, a small amount of carbohydrates, water. The calorie content of one medium-sized piece is 157 kcal. Egg protein contains a minimal amount of fat and carbohydrates, there is no cholesterol and other substances that the yolk is so rich in.

Eating omelettes on a diet is allowed, especially if it is proteinaceous. The dish is suitable for any meal, including evening. A prerequisite for cooking is the correct choice of the method of heat treatment. Omelettes are steamed, in a slow cooker and microwave, baked. Frying in a pan is not too much. It is advisable to add a minimum amount of oil or do without it at all.

What is a diet omelet

This is the name of a dish made from eggs or only protein, water or skim milk. Diet omelette is a low-calorie meal that is suitable for breakfast, as well as for a full lunch or dinner. Ideally, it should be steamed, in a slow cooker or oven, use fats in a minimal amount. Depending on the recipe, vegetables, fruits, cheese, and other products can be added to the diet dish. The main condition is that they are low-calorie.

How to make a diet omelet

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

  1. Try to add less oil or abandon it altogether.
  2. Salt a low-calorie omelet almost before the shutdown and add just a little bit.
  3. Do not put mayonnaise, fat sour cream. If you want to make it really dietary, do not use anything but 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 cook fried eggs for dinner, don’t do it with yolks.
  6. The more carefully you beat the squirrels, the more magnificent the dish will turn out. If you do it badly, it’s like a pancake.
  7. Make an omelet in the morning, cut into portions, put one in a container and take it to work. You will be provided with a healthy and nutritious snack..

Steamed protein diet omelette

  • Cooking time: 10-12 min.
  • Servings Per Container: 2 Persons.
  • Calorie dishes: 296 kcal.
  • Purpose: diet.
  • Kitchen: home.
  • Difficulty: easy.

The taste of a protein omelet for a couple of diets will really please the kids. By consistency, it comes out simply amazing: porous, airy. The number of calories in this dish is minimal, so even with the strictest diet you can safely afford a serving or two. Write in your recipe book how to cook steamed omelettes. You will definitely enjoy this wonderful light meal..


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

Cooking method:

  1. Before making a steam omelet, dress the egg whites.
  2. Salt them, pour in the milk and carefully beat to make a fluffy white hat.
  3. Carefully introduce sour cream, never ceasing to interfere.
  4. Boil water, prepare dishes for a steam bath.
  5. A mold or bowl suitable for fried eggs, grease with butter, pour in the mass.
  6. Put the workpiece in the bath and cook for 5-7 minutes.
  7. Serve a diet dish, garnished with chopped parsley. Optionally add spices you like..

Steam omelet

Microwave Omelette

  • Cooking time: 25 min..
  • Servings Per Container: 1 Person.
  • Calorie dishes: 276 kcal.
  • Purpose: diet.
  • Kitchen: home.
  • Difficulty: easy.

The microwave protein omelet option will appeal to people who prefer fast and wholesome food. Making it is very easy. Due to the presence of tomatoes in the recipe, fried eggs are incredibly tasty, with a slight acidity. Serve such a diet omelet absolutely must be hot, decorated with fresh herbs. The recipe has hard cheese. You can take any, but it is better to find parmesan.


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

Cooking method:

  1. Beat the whites carefully, adding a little milk.
  2. Scald the tomato with boiling water and peel it. Cut into small cubes or slices.
  3. Chop a few twigs of dill.
  4. Add tomato and herbs to a well-beaten egg mixture. Lightly salt.
  5. Rub the cheese coarsely.
  6. Put the protein mixture in the microwave for an average power of 6-8 minutes.
  7. Sprinkle with grated cheese before serving..

Protein omelet with fresh vegetables on a plate

Protein omelet in the oven

  • Cooking time: 45 min.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 465 kcal.
  • Purpose: diet.
  • Cuisine: Italian.
  • Difficulty: medium.

Protein omelet in the oven – a diet dish. It is quite worthy of a place even on the festive table, because it looks simply amazing. A lot of fresh vegetables are added to it, so fried eggs are obtained as a real source of vitamins. If you want to make your diet not exhausting, but varied, read what omelet for dinner to lose weight do.


  • 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. Halve the cabbage, the onion into thin quarter rings, and the pepper into strips.
  2. Heat a little vegetable oil in a skillet. Sauté the onion to soften. After a couple of minutes, lay the peas. Stew under the lid for 5 minutes.
  3. Put brussels sprouts. Mix and cook for another 5 minutes.
  4. Beat the whites with salt, gradually adding milk, pepper in the end.
  5. Put chopped greens in the egg and milk mass.
  6. Put all the vegetables in a shape. Pour in milk-egg mixture.
  7. Place in an oven heated to 190 degrees. Cook for 25 minutes.

Baked omelet with vegetables

Diet omelet in a slow cooker

  • Cooking time: 35 min.
  • Servings Per Container: 1 Person.
  • Calorie dishes: 195 kcal.
  • Purpose: diet, breakfast.
  • Cuisine: French.
  • Difficulty: medium.

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


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

Cooking method:

  1. Lubricate the multi-pan with oil.
  2. Wash the tomato, dry and cut into small cubes. Place in the bowl of the multicooker. Chop the chopped basil.
  3. Turn on the “Frying” mode and cook vegetables with herbs for 7-10 minutes with the lid open.
  4. Beat the eggs thoroughly, gradually adding milk to them. Pour the resulting mixture of vegetables and mix.
  5. Salt, pepper. Pour grated feta cheese (you can break the cheese with your hands).
  6. Set “Baking” for 20 minutes. After the beep, remove the dish by turning it over with a large flat plate. Serve hot with fresh herbs.

Protein omelet on a plate

Omelet without oil

  • Cooking time: 20 min.
  • Servings Per Container: 2 Persons.
  • Calorie dishes: 315 kcal.
  • Purpose: diet, breakfast.
  • Kitchen: home.
  • Difficulty: easy.

If you have a frying pan with a good non-stick coating at home, then you can make an excellent omelet without oil. It turns out amazingly tasty, does not contain fats, which all losing weight people are so afraid of. If you want to diversify the recipe, you can add low-fat cheese, vegetables that you like to the diet dish. Such scrambled eggs can be served both for breakfast and dinner.


  • 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, in a tablespoon.
  2. Add soda to the mass. Salt, pepper. Beat well again.
  3. Put a clean frying pan with a non-stick layer on medium heat.
  4. Pour the egg mixture on it and immediately cover.
  5. After a while, turn down the heat to a minimum. Do not open the lid.
  6. Cook for 10-12 minutes. Serve sprinkled with chopped parsley.

Omelet with tomato salad cooked in a dry pan

Pan omelet recipe

  • Cooking time: 35 min.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 612 kcal.
  • Purpose: diet, breakfast.
  • Cuisine: European.
  • Difficulty: medium.

The original recipe for a diet omelet in a pan should be noted by all adherents of healthy low-calorie foods. This dish is ideal for a diet breakfast or lunch. The composition includes vegetables: onions, blueberries, cherry tomatoes, bell peppers. If you do not use something from this list, you can exclude or replace it. For example, when making a dish for a child, add only tomatoes and all.


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

Cooking method:

  1. Rinse all vegetables with cold water and pat dry. Peel them and cut them all in the same small cubes..
  2. Chop 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. Whip the squirrels in a lush foam with salt. Pepper, you can add those seasonings that you like.
  5. Pour the protein foam into the fried vegetables and cover immediately..
  6. Cook over low heat. When the mass grabs on top, carefully lay out the second half of the vegetables.
  7. Close and cook a couple more minutes.
  8. Serve by slicing in portions or curling up.

Fried omelet in a pan

Vegetable omelet

  • Cooking time: 25 min..
  • Servings Per Container: 2 Persons.
  • Calorie dishes: 427 kcal.
  • Purpose: diet, breakfast.
  • Cuisine: Greek.
  • Difficulty: medium.

Having breakfast with a vegetable omelet diet, you will get a charge of vivacity and good mood for the next day. It is very lush, mouth-watering and will appeal to all people who love light but tasty food. Such fried eggs are made in the oven, and not in a skillet, therefore they contain a minimum amount of calories. You can add any spices to the diet dish, most importantly, do not hammer in the taste of fresh vegetables.


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

Cooking method:

  1. Wash the vegetables, dry. Peel carrots, zucchini, peppers from seeds. Cut all the vegetables into small cubes of the same size.
  2. Place a dry skillet on the fire. When it warms up, fry carrots, zucchini, peppers and leek without oil in your own juice for 5 minutes.
  3. Add broccoli. Pour a little water, simmer for five minutes.
  4. Move the vegetables to the baking dish.
  5. Beat eggs with salt. Gradually add milk. When the mass becomes lush, pepper it, add seasoning.
  6. Pour the egg mixture in the form of vegetables.
  7. Preheat the oven to 190 degrees. Put a dietary dish in it and cook for a quarter of an hour. Sprinkle with grated cheese a couple of minutes before disconnecting.

Vegetable omelet on a plate

Omelet with cottage cheese

  • Cooking time: half an hour.
  • Servings Per Container: 2 Persons.
  • Calorie dishes: 296 kcal.
  • Purpose: diet, breakfast.
  • Kitchen: home.
  • Difficulty: easy.

Diet omelet with cottage cheese can even be included in the children’s diet, because it is prepared from products that are extremely beneficial 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 can not lubricate it at all. Serve this dish must be hot, with a slice of whole grain bread and a cup of fragrant herbal tea.


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

Cooking method:

  1. Wash and dry greens, onions.
  2. Rub the squirrels into a lush foam with a little salt. You can do it with a fork, but it’s more convenient to use a whisk or a mixer. Add the curd. Season.
  3. Chop green onions and mix with egg-curd mass.
  4. Warm the pan. Lubricate it with a little olive oil.
  5. Pour the curd and egg mass into the pan, immediately cover.
  6. Cook on low heat for 10 minutes. Remove from stove. Hold it under the lid for a couple of minutes..
  7. Serve a diet dish in portioned dishes, sprinkled with chopped herbs.

Omelet with cottage cheese and herbs

Omelet in package

  • Cooking time: 45 min.
  • Servings Per Container: 1 Person.
  • Calorie dishes: 168 kcal.
  • Purpose: diet, breakfast.
  • Kitchen: home.
  • Difficulty: medium.

You can make an interesting diet omelet in a package not only at home, but also “in the field”. It can be easily prepared with a pot and a bonfire. The fried egg comes out airy, in the literal sense of the word it melts in the mouth. For the cooking process, you will need to use clean, dense plastic bags that do not have a single damage, otherwise the egg mass will simply leak into the water.


  • 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 the water into a large pot and place it on a stove to boil.
  2. Beat eggs with salt. When the mass becomes lush and covered with a froth, start pouring a little milk.
  3. Rub cheese finely. Enter into egg mass, mix. Add and pepper.
  4. Put two bags on a deep plate or cup so that they form a bag. Pour in the egg and cheese mixture.
  5. Carefully collect the edges of the bags, tie them with office rubber or just a knot.
  6. Put the workpiece in boiling water and cook for 20-30 minutes.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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