Steamed dietary protein omelet: the best recipes. Protein steam omelet

Steamed omelet is a nutritious egg dish native to France. It is recommended for use by people with gastrointestinal diseases, adhering to a diet, as well as for feeding children from one year of age. But this does not mean at all that a completely healthy person who is not on a diet cannot pamper himself with this light and healthy dish. The omelet is rich in vitamins A, D, E, group B, folic acid, lutein, lysine, etc. Thanks to the cooking technology, this dish does not contain carcinogens, cholesterol and calories.

How to make a steam omelette - a classic recipe

The classic recipe is the simplest. It does not require special ingredients and kitchen equipment. There are two ways to prepare such an omelet.

Ingredients:

8 chicken eggs;
2 tbsp. milk;
salt.

Cooking progress:

Mix eggs with milk with a fork, salt.
For the first cooking method, take a saucepan and a colander with a flat bottom. Pour water into a saucepan, it should not touch the bottom of the colander, bring to a boil, install a colander, put a bowl with egg mass in it. We cover the entire structure with a lid, cook for 20-25 minutes.
The second way is a little easier. We take a saucepan, pour water into it, its level should reach the middle of the dishes in which the omelet will be made. Pour prepared eggs into a cooking container, put in a saucepan, cook in the same way, 20-25 minutes.

Steam omelet on water

For those who are lactose intolerant, or simply want to feast on a leaner omelet, we tell you how to make a steam omelet in water.

Ingredients:

6 proteins;
100 ml of water (boiled);
salt;
oil for lubricating the mold.

Cooking progress:

We divide the eggs into whites and yolks. We put the yolks aside, they will not be useful to us, and whisk the whites with a whisk and salt into a strong foam.
Add water to the resulting mixture, beat again.
Form, grease with oil.
Pour the egg mixture into a mold, put in a double boiler for 10-20 minutes.

You can put a small slice of butter on top of the cooked omelet, it will melt quickly and form a delicious delicate film.

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

Is it possible to eat an omelet on a diet

Women who seek to lose weight and carefully monitor their figure are often not sure about whether they can include egg dishes in their menu. To get an answer to this question, you need to understand the composition of the product. Eggs are composed 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 minimum amount of fats and carbohydrates, there is no cholesterol and other substances that the yolk is so rich in.

It is allowed to eat an omelet on a diet, 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 steamed, in a slow cooker and microwave oven, baked. Frying in a pan is not too much like it. 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 proteins, water or skim milk. The Diet Omelet is a low-calorie meal that can be used for breakfast as well as a full lunch or dinner. Ideally, it should be steamed, in a slow cooker or oven, use a minimum amount of fats. 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 in calories.

How to make a diet omelet

There is absolutely nothing complicated in the process. First, the food is prepared. To prepare a dietary omelet, eggs are beaten 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 multicooker and steam. Remember a few secrets for a successful diet meal:

Try to add less oil or skip it altogether.
Salt the low-calorie omelet just before turning off and add just a little.
Do not put mayonnaise, fatty sour cream. If you want to make it really dietary, don't use anything other than light, healthy vegetables and greens.
Avoid recipes with flour and semolina. It is quite possible to replace these ingredients with a small amount of potato starch.
If you're making scrambled eggs for dinner, don't use yolks.
The more thoroughly you beat the whites, the more magnificent the dish will turn out. If you do it badly, it will look like a pancake.
Make an omelette in the morning, cut into portions, put one in a container and take with you to work. You will be provided with a healthy and nutritious snack.

Diet steamed protein omelet

Cooking time: 10-12 minutes.
Servings Per Container: 2 Persons.
Calorie content: 296 kcal.
Purpose: diet.
Kitchen: home.

The taste of a protein omelet for a couple of dietary ones will really appeal to kids. In consistency, it comes out 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 in your recipe book how to steam an omelet. You will definitely love this wonderful light meal.

Ingredients:

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

Cooking method:

Cover the egg whites before making the steam omelet.
Season them with salt, pour in the milk and whisk well to create a fluffy white cap.
Gently add sour cream without ceasing to interfere.
Boil water, prepare dishes for a steam bath.
Grease a mold or bowl suitable for scrambled eggs with butter, pour the mass into it.
Put the workpiece in the bath and cook for 5-7 minutes.
Serve a diet meal garnished with chopped parsley. Optionally add the spices you like.

Protein omelet in the microwave

Cooking time: 25 min.
Servings Per Container: 1 person.
Calorie content: 276 kcal.
Purpose: diet.
Kitchen: home.
Complexity of preparation: easy.

The option of a protein omelet in the microwave will really appeal to people who prefer quick and healthy food. It's very easy to do. Due to the presence of tomatoes in the recipe, the scrambled eggs are incredibly tasty, with a slight sourness. Serving such a dietary omelet should certainly be hot, garnished with fresh herbs. The recipe contains hard cheese. You can take 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:

Whisk the whites well, adding milk a little.
Scald the tomato with boiling water and remove the skin from it. Cut into small cubes or slices.
Chop a few sprigs of dill.
Add tomato and herbs to well-beaten egg mixture. Salt lightly.
Rub the cheese coarsely.
Put the protein mixture in the microwave on medium power for 6-8 minutes.
Sprinkle with grated cheese before serving.

Protein omelet in the oven

Cooking time: 45 min.
Servings Per Container: 4 Persons.
Calorie content: 465 kcal.
Purpose: diet.
Cuisine: Italian.

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

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 tablespoons l .;
bell pepper - 2 pcs.;
milk - 0.4 l.

Cooking method:

Wash all vegetables, pat dry with napkins. Cut the cabbage into halves, the onion into thin quarter rings, and the pepper into strips.
Heat some vegetable oil in a skillet. Saute the onions to soften. After a couple of minutes, add the peas. Simmer covered for 5 minutes.
Top with Brussels sprouts. Mix and cook for another 5 minutes.
Whisk the whites with salt, gradually adding milk, and pepper at the end.
Put chopped greens in the egg and milk mass.
Transfer all vegetables to a mold. Pour in the milk and egg mixture.
Place in an oven warmed to 190 degrees. Cook for 25 minutes.

Diet omelet in a slow cooker

Cooking time: 35 min.
Servings Per Container: 1 person.
Calorie content: 195 kcal.
Cuisine: French.
Complexity of preparation: medium.

Preparing a dietary omelet in a multicooker will provide yourself with a hearty and healthy breakfast. This dish is delicious, it looks incredibly appetizing. In a slow cooker, the egg mixture rises perfectly, becomes fluffy and tall. According to the recipe, it is suggested to put tomatoes in the diet 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 multican with oil.
Wash the tomato, dry it and cut it into small cubes. Place in multicooker bowl. Chill with chopped basil.
Turn on the "Fry" mode and cook vegetables with herbs for 7-10 minutes with the lid open.
Beat the eggs thoroughly, gradually adding milk to them. Pour the mixture over the vegetables and stir.
Season with salt and pepper. Add grated cheese (you can break the cheese with your hands).
Set the "Bake" to 20 minutes. After the beep, remove the food by turning it over using a large flat plate. Serve hot, garnished with fresh herbs.

Omelet without butter

Cooking time: 20 min.
Servings Per Container: 2 Persons.
Calorie content: 315 kcal.
Purpose: diet, breakfast.
Kitchen: home.
Complexity of preparation: easy.

If you have a nonstick skillet at home, you can make a great omelette 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 your diet dish. These scrambled eggs can be served both for breakfast and dinner.

Ingredients:

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

Cooking method:

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

Pan scrambled eggs recipe

Cooking time: 35 min.
Servings Per Container: 4 Persons.
Calorie content: 612 kcal.
Purpose: diet, breakfast.
Cuisine: European.
Complexity of preparation: medium.

The original recipe for a dietary omelet in a pan is worth taking note of for all adherents of healthy low-calorie food. This dish is ideal for a diet breakfast or lunch. The composition contains vegetables: onions, blue ones, cherry tomatoes, bell peppers. If you do not use something from this list, you can exclude or replace. 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.;
bulgarian pepper - 2 pcs.;
eggplant - 2 pcs.

Cooking method:

Rinse all vegetables with cold water and pat dry. Peel them and cut them all into the same 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 skillet.
Whisk the whites into a lush foam with salt. Pepper, you can add whatever seasonings you like.
Pour the protein foam into the fried vegetables and cover immediately.
Cook over low heat. When the mixture grasps on top, carefully lay out the other half of the vegetables.
Close and cook for a couple more minutes.
Serve in portions or roll up.

Vegetable omelet

Cooking time: 25 min.
Servings Per Container: 2 Persons.
Calorie content: 427 kcal.
Purpose: diet, breakfast.
Cuisine: Greek.
Complexity of preparation: medium.

Having breakfast with a vegetable dietary omelet, you will get a charge of vivacity and good mood for the whole next day. It is very lush, mouth-watering and will appeal to all people who love light but tasty food. Such scrambled eggs are made in the oven, and not in a frying pan, therefore it contains a minimum amount of calories. You can add any spices to a dietary dish, the main thing is not to clog 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;
bulgarian pepper - 2 pcs.;
leeks - 1 stalk;
broccoli - 0.4 kg.

Cooking method:

Wash vegetables, dry. Peel carrots, zucchini, peppers from seeds. Cut all vegetables into small cubes of the same size.
Place a dry skillet over the fire. When it's warmed up, fry the carrots, zucchini, peppers and leeks without oil in their own juice for 5 minutes.
Add broccoli. Pour in a little water, simmer for five minutes.
Transfer vegetables to a baking dish.
Beat eggs with salt. Add milk gradually. When the mass becomes fluffy, pepper it, add seasoning.
Pour the egg mixture into the pan with the vegetables.
Preheat oven to 190 degrees. Put a diet dish in it and cook for a quarter of an hour. Sprinkle with grated coarse cheese a couple of minutes before turning off.

Omelet with cottage cheese

Cooking time: half an hour.
Servings Per Container: 2 Persons.
Calorie content: 296 kcal.
Purpose: diet, breakfast.
Kitchen: home.
Complexity of preparation: easy.

A dietary omelet with cottage cheese can even be included in a children's diet, because it is prepared from products that are extremely useful for the body. It is fried in a skillet with olive oil, but if yours has a non-stick layer, then you don't need to grease it at all. Serve this dish hot, with a slice of whole grain bread and a cup of aromatic herbal tea.

Ingredients:

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

Cooking method:

Wash and dry greens and onions.
Grind 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 onion and mix with the egg-curd mass.
Preheat the skillet. Brush it with a little olive oil.
Pour the curd and egg mass into the pan, immediately cover with a lid.
Cook on low heat for 10 minutes. Remove from heat. Hold it for a couple of minutes more under the lid.
Serve the diet meal on a portioned platter sprinkled with chopped herbs.

Omelet in a package

Cooking time: 45 min.
Servings Per Container: 1 person.
Calorie content: 168 kcal.
Purpose: diet, breakfast.
Kitchen: home.
Complexity of preparation: medium.

You can make an interesting dietary omelet in a package not only at home, but also “in the field”. It can be easily cooked if you have a pot and a fire. Scrambled eggs come out airy, in the literal sense of the word, it melts in your mouth. For the cooking process, you will need to use clean, dense cellophane bags, on which there is not a single damage, otherwise the egg mass will simply flow 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 place on the stove to boil.
Beat eggs with salt. When the mass becomes fluffy and covered with a frothy head, start pouring in the milk little by little.
Grate the cheese finely. Add to the egg mass, mix. Season with salt and pepper.
Place two bags on a deep plate or cup to form a pouch. Pour in the egg and cheese mixture.
Gently gather the edges of the bags, tie them with a rubber band or just a knot.
Place the workpiece in boiling water and cook for 20-30 minutes.

Video: How to make a steam omelet

History and characteristics of the omelet

It is not known exactly when the omelet was invented. This dish was famous in the Roman Empire. The whipped eggs got their final name in France "omelette", which means "scrambled eggs". In Italy, the omelet was known as fritatta. Several types of cheese and vegetables were often added to eggs, in Spain - tortilla. The omelet is more like a casserole in terms of the number of components, very satisfying and high-calorie. Omuraisu is an omelet in Japan with the most popular rice filling.

For the dietary version of the omelet, only proteins are often used. They are better tolerated in diseases of the gastrointestinal tract. Egg white makes up about 67% of the total egg weight. It is rich in biotin, vitamins B,,,. In terms of vitamin D content, protein is inferior only to fish oil. Also, protein is a source of valuable amino acids, proteins, carbohydrates, minerals (iron, potassium, calcium, phosphorus). 100 g of protein contains 11 grams of protein and 45 calories.

Nutritionist advice. Scientists have long proven that cholesterol from eggs is not so bad. Chicken egg (protein and yolk) contains lecithin and choline. These are substances that prevent the deposition of cholesterol. It also contains up to 14% of the daily value of protein, a large supply of essential amino acids, essential vitamins and minerals, and antioxidants.

The benefits of eggs are not lost when frying. The main charm of an omelet is short-term heating. So only 10-15 percent of vitamins are destroyed.

Important! Egg white is absorbed by the human body by 93.7%. If we compare with other products, then for fish this coefficient is only 76, and for meat - 73%

The calorie content of an omelet depends on the method of its preparation, as well as the ingredients.

Calorie content of omelet per 100 g of product:

The best recipes

Top 5 Protein Omelette Recipes for Diet:

Omelette in a double boiler with herbs. You need 3 proteins, a glass of low-fat milk, salt, a little paprika, 5 g of vegetable oil, fresh herbs (parsley, basil, dill).

Cooking process:

Separate the whites from the yolks.
Beat well in a clean, dry bowl until fluffy foam appears.
Add salt, paprika and beat again.
Gradually add chopped greens, stirring constantly.
Lubricate the steamer container with vegetable oil.
Pour the mixture into it and cook for 10 minutes.

Omelet in a pan with vegetables.

It will take

5 proteins,
150 g milk
a tomato,
medium bell pepper,
parsley,
some vegetable oil
salt.

Cooking process:

Beat the whites with a mixer until fluffy foam appears.
Add milk, stirring vigorously.
Chop the parsley, salt, add to the eggs.
Heat the pan thoroughly, brush with vegetable oil. Pour the omelet mixture, reduce heat to low and cover.
While the eggs are cooking, cut the tomatoes and bell peppers into small cubes. You can add some low-fat sour cream and stir.
Place on top of the half-finished omelet and roll up. Leave for 3 minutes and turn off the heat
Sprinkle with herbs before serving.

Omelette in a double boiler with cheese. A steamed protein omelet for the whole family.

For cooking you will need

4 squirrels,
30-35 g of semi-hard cheese
100 g of milk
greens,
salt,
vegetable oil.

Cooking process:

Grate the cheese.
Kill the proteins with salt and seasonings with a mixer.
Pour in milk and continue whisking until a thick foam appears.
Grease the bottom of the container with vegetable oil, pour in the mixture, sprinkle with grated cheese on top and cook in a double boiler for 10 minutes.

Omelet in the oven with chicken and tomatoes.

Would need

4 squirrels,
100 g of milk
50 g boiled chicken fillet,
a tomato,
some salt and vegetable oil.

Cooking process:

Wash the tomato and cut into small cubes. Cut the chicken fillet into thin slices.
Beat the whites with salt and milk into a thick white foam.
Mix the ingredients and pour into a greased dish with vegetable oil.
Bake in the oven for 10 minutes at 170 degrees Celsius.

Omelet in a pan with broccoli.

Would need

3 squirrels,
200 g broccoli
3 tablespoons of milk
salt,
olive oil,
can be sprinkled with grated cheese for taste.

Cooking process:

Boil broccoli in salted water for 5 minutes. Cut the inflorescences into smaller pieces.
Prepare the base for the omelet from milk, proteins and salt.
Grease a frying pan with vegetable oil, put broccoli, and then pour over the omelet mixture.
Cook covered over low heat for 7 minutes.
For flavor, you can sprinkle with grated cheese 2 minutes until tender.

Omelet in a slow cooker with ham.

Would need

5 proteins,
100 g of milk
80 g lean ham,
salt,
small bell peppers,
you can add greens.

Cooking process:

Cut the ham into strips.
Peel the bell pepper from partitions and seeds and chop into cubes.
Beat whites with milk and seasonings.
Grease the multicooker bowl with vegetable oil, put the ham.
Pour the omelet mixture over the ham and add the pepper cubes.
Cook for 15 minutes on baking mode.

Omelet in the oven with cottage cheese. You can also add parsley or green onions for flavor.

It will take

4 squirrels,
200 g low-fat cottage cheese,
30 g green onions
art. l. finely chopped greens,
some vegetable oil
salt.

Cooking process:

Beat the whites in a separate bowl with salt, put the cottage cheese softened with a fork and mix thoroughly.
Finely chop the onion and herbs, add to the total mass.
Grease a baking dish (can be covered with parchment).
Pour the omelet into a mold and bake for 15 minutes in the oven at 170 degrees Celsius.

Important! Yolks that are not yet allowed by the diet can be placed in a plastic container and frozen. They will not lose their properties, and in the future they can be used for cooking.

Diet table number 5 is very diverse. Recipes for delicious and healthy dishes in the video below.

Step-by-step recipes for making a protein omelet with vegetables, shrimps and chicken fillet

2018-02-27 Ekaterina Lyfar

Evaluation
recipe

4779

Time
(min)

Servings
(people)

In 100 grams of finished dish

8 gr.

6 gr.

Carbohydrates

1 gr.

99 kcal.

Option 1: The classic protein omelette recipe

Sometimes proteins remain after baked goods or drinks are baked. In order not to store them for a long time in the refrigerator, you can fry an appetizing omelet. It is low in calories and contains less fat due to the lack of yolks in the recipe.

The classic omelet is steamed. Thanks to this, it can be consumed by everyone, even during a diet. The dish turns out to be light and airy, children adore it. Try making single omelettes by pouring the egg mixture into muffin tins.

Ingredients:

Egg whites - 8 pcs.;
Milk - 80 ml;
Oil - 20 g;
Salt, spices.

Step-by-step protein omelet recipe

Separate the whites from the yolks if you haven't already. Pour them into a bowl that's handy for whipping. Add a pinch of salt and spices there. It is better to take finely ground salt so that it dissolves faster.

Beat the egg whites well with a whisk or fork. If possible, it is better to use a mixer for these purposes. With its help, you can quickly get a lush mixture with a minimum of effort.

Warm milk to room temperature. When the proteins turn into an airy foam, you need to gradually pour the liquid there in a neat stream. Continue whisking at the same time to keep the mixture fluffy. When adding milk, it is better to turn off the mixer, stir the products manually with an ordinary whisk.

Pour the beaten eggs into a steamer dish that has been pre-greased with butter. Cook them for about 10 minutes. Then put a couple of slices of butter on the omelet, wait until it melts.

If you do not have a steamer, you can prepare your meal in a water bath. For this, it is better to use small heat-resistant molds, which we will fill with beaten eggs. Place them carefully in a colander, cover with foil or a lid. Then fill in an incomplete pot of water, wait for it to boil. Place the colander on top so that it does not touch the liquid. Cook the omelet for 15 minutes.

Option 2: Quick Protein Omelet Recipe

You don't need to use a double boiler to make an omelet. If you want a more pronounced flavor and save some time at the same time, try frying eggs or baking them in the oven. To make the dish also healthy, we will add spinach to it. You can also use other herbs of your choice.

Ingredients:

5 eggs;
Milk - 30 ml;
Vegetable oil - 15 ml;
Fresh spinach - 70 g.

How to Quickly Make a Protein Omelet

Separate the whites and yolks. From the latter, you can cook an eggnog or freeze them for a while. Pour the whites into a deep container, combine with milk and salt. Whisk the mixture thoroughly.

Wash the spinach leaves, let them dry. Chop very finely, pour into a bowl with the whipped egg whites. Continue stirring to prevent foam from settling.

Heat oil in a skillet. Pour the egg mixture over it, reduce heat.

Cook the omelet for a couple of minutes, covered, then turn it over. After another two minutes, it will be possible to remove the dish from the heat. Serve immediately after cooking.

If you prefer a healthy diet, combine a protein omelet with buckwheat porridge. With these two meals, you can get the amino acids you need in just one meal. To replenish your vitamin supply, add fresh vegetables, lettuce and greens to eggs and cereals.

Option 3: Shrimp Protein Omelet

Seafood lovers will appreciate this dish. You can add to it not only shrimp, but also other sea reptiles. Leeks add spice to the scrambled eggs and are very healthy.

Ingredients:

4 squirrels;
Leeks - 100 g;
Peeled shrimps - 300 g;
Water - 100 ml;
Olive oil, white pepper.

Step by step recipe

Beat the eggs with a fork. Gradually add water to them, do not forget to salt and pepper.

Rinse the onion. Cut the stem into half rings, also chop part of the green feather.

Heat oil in a skillet. Saute the onions for about a minute.

Pour the shrimp into a skillet, mix with the leek. Simmer everything together for a couple of minutes. If using frozen seafood, keep it on the fire a little longer.

Pour the whipped egg whites over the shrimp. Fry the resulting mixture, stirring constantly. A lot of liquid will come out during cooking, but this shouldn't scare you. It will add juiciness to the dish, help harmonize all tastes.

The omelet will be ready in 3-4 minutes. Sprinkle with aromatic herbs before serving, garnish with fresh vegetables. Eggs and shrimps go well with cucumbers.

In this recipe, water can be replaced with cream or sour cream. Thanks to this, notes will appear in the taste, the omelet will turn out to be very tender. Sometimes mayonnaise is added to proteins, but such a dish may seem too greasy.

Option 4: Protein omelet with vegetables

If you want an original flavor, try baking eggs in the oven. Remember to use extremely clean and dry dishes to prepare the omelet. Rinse the baking dish and beating bowl in advance to remove any residual fat. Otherwise, the airy consistency will be lost, an unpleasant aftertaste may appear.

Ingredients:

Milk - 150 ml;
Proteins - 8 pcs.;
Bulb;
Carrot;
Bulgarian pepper - 100 g;
Frying oil - 70 ml;
Broccoli, Brussels sprouts or cauliflower - 200 g;
Hard cheese - 100 g;
Greens to taste.

How to cook

Peel all vegetables, remove seeds from peppers. If using cauliflower or broccoli, disassemble them into florets. Cut off the stems of the greenery.

Cut carrots and peppers into large pieces. Chop the onion and herbs, grate the cheese. Turn the oven 180 degrees.

Fry the onions in a hot skillet with oil. After a few minutes, add carrots, bell peppers and cabbage to it. Simmer for 7-8 minutes.

While the vegetables are simmering in the pan, beat the proteins with salt and spices with a mixer. Add milk and herbs to them, mix.

Pour the protein mass over the fried vegetables. Place the skillet in the oven for 20 minutes.

Sprinkle the omelet with grated cheese, return to the hot oven for another 10 minutes. When the cheese melts, you can turn off the heat.

Such a dish requires a beautiful presentation. Place the scrambled eggs on the lettuce leaves, garnish with fresh cherry tomatoes and chopped herbs. You can also drizzle your favorite sauce over the eggs.

Option 5: Protein omelet with mozzarella and chicken

To make the protein omelet even tastier and more satisfying, you need to add meat and cheese to it. Use mozzarella and chicken fillets for a healthy and healthy meal.

Ingredients:

4 eggs;
Mozzarella - 70 g;
Wasabi (powder) - 5 g;
Chicken fillet - 1 pc .;
Large tomato;
Green onions - 30 g;
Cottage cheese - 70 g;
Milk - 50 ml;
Kefir - 40 ml;
A mixture of peppers, herbs.

Step by step recipe

Boil the chicken in salted water. Do not rush to remove the meat from the broth, let it cool slowly. Thanks to this, the fillet will turn out juicy and tasty.

Separate the egg whites, beat with salt and spices. Gently add a pinch of dry wasabi and milk while continuing to stir.

Grate the mozzarella, pour it over the proteins. Beat the mixture well again.

Boil 50 ml of water in a dry skillet. Pour beaten eggs into water, reduce heat. Fry the omelet, covered, for a quarter of an hour.

While the eggs are cooking, prepare the cream. To do this, you need to chop a large bunch of various greens, mix it with low-fat cottage cheese and kefir. Grind the mixture with a blender until smooth.

Chop chicken fillet, tomatoes and green onions finely.

Spoon the hot omelet onto a serving platter. Spread the curd cream on top, sprinkle with green onions. Spread the sliced \u200b\u200bchicken and tomatoes over the top of the omelet. To make it easier to eat this dish, roll it into a roll.

This dish can be served during breakfast or dinner. You can also prepare several rolls in advance and store them in the refrigerator. If unexpected guests arrive, it will be enough to cut the omelets into neat slices and put them on a nice plate.

EGG PROTEIN OMMETTE IS THE PERFECT PROTEIN DISH
All-purpose protein food for weight loss and muscle growth

Why is an egg white omelet good for everyone:
If you are losing weight, you can eat deliciously and nutritiously without excess fats and carbohydrates.
You only get proteins that are good for your muscles, skin, hair, nails and the whole body.
If you are doing strength sports, you will get a portion of valuable proteins that are easy to digest.
A serving of omelet is a great serving of protein for building muscle mass and strength.

SLIMMING OMLETTE OPTION
Egg whites are very nutritious and contain no fat or carbohydrates at all.
This is a great dish for getting rid of excess fat stores. You can eat the protein omelet separately,
or with a vegetable salad and it will be a complete, healthy and healthy meal. The yolks are not used,
because all the fat is contained in the yolk, about a third of each yolk is pure fats.

Composition:
Standard serving is 3-4 egg whites plus one tablespoon of water or low-fat milk
Large serving - 5-6 egg whites plus two tablespoons of water or low-fat milk
Preparation:
Collect all the proteins in a separate bowl, add the right amount of liquid, salt a little and well
stir with a fork or spoon. Grease a skillet with vegetable oil (preferably olive oil) and heat well.
Pour the whipped mixture onto a preheated skillet and immediately start stirring actively with a wooden spoon.
The omelet only takes about a minute to cook, continue stirring, when the proteins thicken, immediately remove to a plate.
Do not add too much liquid to the proteins, otherwise the omelet will be runny and will take a long time to fry.

VERSION OF THE OMLETTE FOR A SET OF MUSCLE MASS
Egg whites are a very valuable type of protein that is highly digestible and nourishes the muscles very well.
In fact, egg and milk proteins are the best proteins for muscle recovery and growth.
Use a protein omelet as a supplement to your meal to provide valuable protein to your muscles.
Basically, egg whites are used for omelet, because the yolk contains excess fat.
But besides fat, the yolk also contains protein and a lot of vitamins, so a few yolks will be beneficial.

Composition:
Standard portion (you get about 16 grams of protein)
1 whole egg with yolk plus 3 egg whites, add two tablespoons of water or low-fat milk.
Medium portion (you get about 22 grams of protein)
1 whole egg with yolk plus 5 egg whites, add three tablespoons of water or low-fat milk.
Large portion (for heavyweight athletes - about 32 grams of protein)
2 whole eggs with yolks plus 6 egg whites, add four tablespoons of water or low-fat milk.
Preparation:
Collect the required amount of eggs and whites in a deep bowl, add a certain amount of liquid,
salt a little and mix well with a spoon or fork.
Grease a skillet with vegetable oil (preferably olive oil) and heat well.
Pour the whipped mixture onto a preheated frying pan and immediately begin to actively stir with a wooden spoon.
The omelet is cooked in only 1-2 minutes, stir constantly, when the proteins thicken, immediately remove to a plate.
Do not add too much liquid, otherwise the omelet will be runny and will take a long time to fry.

ADDITIONAL OPTIONS FOR ALL - OMMETTE WITH ADDITIVES
Protein omelet with shrimps
Heat a frying pan and brush with vegetable oil, throw 10-20 peeled shrimps on it and fry them for a couple of minutes.
Top the shrimp with your own protein omelet and fry for a couple of minutes, stirring.
It turns out to be an excellent tasty and satisfying dish with an increased amount of protein.

Protein omelet with chicken breast
Take a boneless, fat-free chicken breast and cut into small pieces. Heat a frying pan, brush with vegetable
butter and place the sliced \u200b\u200bbreast. Fry the chicken pieces until tender, about 10 minutes, then
pour on top of your serving of protein omelet and cook for another 1-2 minutes, stirring.
Chicken breasts will also provide lots of extra protein without fat, plus great taste and satiety.
You can use turkey instead of chicken breasts.

Protein omelet with tomatoes and herbs
Heat the skillet and brush with oil, cut the tomato into small pieces and toss in the skillet.
Fry the tomato for a few minutes, then add the chopped greens (dill, parsley, onion if desired)
toss in the tomatoes and top with your serving of protein omelet. Fry for a few more minutes
until ready. Do not forget to add a little salt to taste.
Tomatoes and greens give a great taste to this dish, you will eat with pleasure!

Omelet with olives
Take pitted olives and cut them into halves or slices.
Prepare your omelet, add the chopped olives and stir.
Pour this mixture into a skillet and cook for 1-2 minutes.