Steamed egg white omelette recipe. How to cook a steamed protein omelette. History of the dish: national preferences

Today, more and more people prefer to cook omelettes in a non-traditional 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 pp should definitely try a steamed omelette, it’s the best dietary dish! Well, don't forget about traditional preparation omelette pp - 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 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 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.
• 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 and add to it 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 for everyone losing weight - this 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.

Photo: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 cook a real diet 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? The benefits of broccoli are legendary; it is an indispensable vegetable on the diet, so if you want to gain weight, 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 omelette

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 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 on a dry and hot frying pan. Fry each side for a few minutes and our hot pancake ready! It's time to serve it with any filling.

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 perfect 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 mixture on a baking sheet cauliflower(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

Prepare a simple and delicious omelette You can even use a microwave. This is especially convenient if you have limited time in the morning.

• 2 eggs;
• any dry herbs;
• 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

Simple and easy way To prepare 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 make your own diet omelet recipes using healthy products. Let your favorite omelettes be with green vegetables rich in fiber, healthy greens and low-fat cheeses. Then your diet will become truly varied and healthy. You know delicious recipes omelettes? Share with us and we will definitely publish them! Let's lose weight together!

History and characteristics of the omelet

It is not known exactly when the omelet was invented. This dish was famous in the Roman Empire. Beaten eggs received their final name in France “omelette”, which means “fried eggs”. In Italy, the omelette was known as a fritatta. Several types of cheese and vegetables were often added to eggs; in Spain, tortillas were added. In terms of the number of ingredients, an omelet is more like a casserole, very filling and high in calories. Omuraisu is an omelette in Japan with the most popular rice filling.

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

Nutritionist advice. Scientists have long proven that cholesterol from eggs is not so bad. The composition of a chicken egg (white and yolk) includes 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 its short-term heating. So only 10-15 percent of vitamins are destroyed.

Important! Egg white is 93.7% digestible by the human body. 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:

Best Recipes

Best Recipes protein omelet for diet 5:

Omelette in a steamer 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 thoroughly in a clean and dry container until fluffy foam appears.
• Add salt, paprika and beat again.
• Gradually add chopped herbs, stirring constantly.
• Grease the steamer container vegetable oil.
• Pour the mixture in and cook for 10 minutes.

Omelet in a frying pan with vegetables.

Will need

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

Cooking process:

• Beat the whites with a mixer until fluffy foam appears.
• Add milk, stirring vigorously.
• Chop parsley, salt, add to eggs.
• Heat the frying pan thoroughly and grease it with vegetable oil. Pour in the omelette mixture, reduce heat to low and cover with a lid.
• While the eggs are cooking, cut the tomatoes and bell peppers into small cubes. You can add a little low-fat sour cream and mix.
• Place on top of the half-finished omelette and roll into a tube. Leave for 3 minutes and turn off the heat
• Before serving, sprinkle with herbs.

Omelette in a steamer with cheese. A steamed protein omelette that the whole family will love.

To prepare you will need

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

Cooking process:

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

Omelette in the oven with chicken fillet and tomatoes.

Required

• 4 squirrels,
• 100 g milk,
• 50 g boiled chicken fillet,
• tomato,
• a little 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 mold greased with vegetable oil.
• Bake in the oven for 10 minutes at 170 degrees Celsius.

Omelet in a frying pan with broccoli.

Required

• 3 squirrels,
• 200 g broccoli,
• 3 tablespoons milk,
• salt,
• olive oil,
• You can sprinkle with grated cheese for taste.

Cooking process:

• Boil broccoli in salted water for 5 minutes. Cut the florets into smaller pieces.
• Prepare the base for the omelet from milk, proteins and salt.
• Grease a frying pan with vegetable oil, add broccoli, and then pour in the omelette mixture.
• Cook covered over low heat for 7 minutes.
• For taste, you can sprinkle with grated cheese 2 minutes before cooking.

Omelet in a slow cooker with ham.

Required

• 5 proteins,
• 100 g milk,
• 80 g lean ham,
• salt,
• small Bell pepper,
• you can add greens.

Cooking process:

• Cut the ham into strips.
• bell pepper Remove membranes and seeds and chop into cubes.
• Beat the whites with milk and seasonings.
• Grease the multicooker bowl with vegetable oil and place the ham.
• Pour the omelet mixture over the ham and add the pepper cubes.
• Cook for 15 minutes on baking mode.

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

Will need

• 4 squirrels,
• 200 g low-fat cottage cheese,
• 30 g green onions,
• Art. l. finely chopped greens,
• a little vegetable oil,
• salt.

Cooking process:

• Beat the whites in a separate bowl with salt, add the softened cottage cheese with a fork and mix thoroughly.
• Finely chop the onion and herbs, add to the total mass.
• Grease a baking dish with oil (you can line it with parchment).
• Pour the omelette into the 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 can later be used for cooking

Dietary table No. 5 is very diverse. Recipes for delicious and healthy dishes in the video below.

Hello! Today I will tell you how to prepare a steamed diet protein omelette in a slow cooker. This omelet can be made in literally 15 minutes. You will need fresh chicken eggs. Many people recommend checking the freshness of eggs using water. You need to lower the egg into the water, if it lies on the bottom and on its side, then the egg is good.

Since the omelet is made from whites, the question arises, where to use the remaining yolks? This ingredient can be used for cooking custard, if dessert is being prepared at the same time. Yolks are also very necessary for yeast baked goods to obtain a golden brown surface.

In addition to the whites for the omelette you will need fresh milk and fine salt. A steamed omelette can be cooked in a special grill. It must be covered with cling film so that the liquid mass does not leak out. And if you have small silicone molds, you can cook a delicious protein omelet in them. To grease the molds you will need butter. You don’t have to melt it, but apply it carefully using a non-sharp knife.

Egg white omelet can be served warm. You can sprinkle it with herbs and cut it into pieces as desired, making a nutritious breakfast.

Ingredients for steaming protein omelette

1. Egg white – 4 pcs.
2. Cow's milk – 4 tsp.
3. Butter – 10 g.
4. Salt – a pinch.

How to cook a diet protein omelette for steaming in a slow cooker

To separate the yolks and whites, you can use a special device. In this case, the yolk will not get into the whites. Pour the whites into a deep bowl so that it is convenient to whip them into foam. Sprinkle a pinch of fine salt.

Beat the whites with a mixer until fluffy foam forms. Then you need to turn off the mixer and turn over the dishes with foam. If the mass does not move, then the whites are well beaten.


It is recommended to use warm milk for the omelette. Pour it into a lush foam.


Now the mass needs to be mixed with a spatula or spoon from bottom to top.


The result is a thick protein mass. Silicone molds lubricate butter. Spoon the egg white mixture into the molds.


Pour water into the multicooker, place the rack with the omelette, and close the lid. Select the “Steam” option for 10 minutes.


Remove the protein omelet from the molds and serve for breakfast. If desired, this omelet can be served as a main course for lunch. It turns out useful and tasty dish. This is a classic omelet recipe; in other recipes, a protein omelet can be prepared with the addition of ham, cheese, green peas or other products. Bon appetit!

Something similar to the first omelet 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 - "fritatta". For the filling, Italians usually use meat, vegetables and cheese. In Russia, “drachena” has long been prepared. To prepare this dish, eggs were mixed with caviar.

Each country had its own recipe for making an omelet. Therefore, it is not possible to answer exactly who invented it. Wherever this dish was invented, it is ideal for children, pregnant women, athletes, and those who adhere to diet No. 5. Is it possible to eat an omelet with pancreatitis?

Diet No. 5

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

You need to eat 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 pureed;
• dried bread;
• cereals, except millet;
• low-fat dairy products;
• processed vegetables and fruits;
• lean meat;
• eggs without yolk.

Eggs are best consumed as an egg white omelet. You can cook it in different ways, but the most airy and healthy is steamed. Here are the egg white omelet recipes.

Classic steamed recipe (in a double boiler) as in the photo

How to do healthy dish for a couple. 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 scrambled eggs in a double boiler. Be sure to take fresh egg. It's easy to check its quality. 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

1. Separate the whites from the yolks. If you can't separate the whites, first carefully crack the egg into a plate and then scoop out the yolk with a spoon.
2. Add a little salt and milk to the whites.
3. Beat well with a fork or blender.
4. Pour the resulting mixture into a container and place in a double boiler.
5. In ten minutes the dish will be ready.

You can cook this dish without a steamer. 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 over low heat. You will get the same omelet as in a double boiler.

This dish contains only the main ingredients - eggs and milk. However, you can change the protein steam omelette recipe at your discretion by adding herbs or vegetables. Suitable bell peppers, cabbage, zucchini, green pea, 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 in the diet.

Omelet recipes in a slow cooker

With chicken fillet

A steamed protein omelette in a slow cooker can be prepared not only with vegetables. You can add chicken or other meat, cheese, sour cream, 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, use 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;
• Bulgarian Green pepper- ½ piece;
• chicken fillet- 200 g;
• greens, salt.

Preparation

1. Cut the chicken fillet into small pieces.
2. Cut the green pepper into strips. If you don't like long strips, you can cut the pepper into small cubes.
3. Separate the whites from the yolks. Whisk them with milk and salt.
4. Grease the multicooker bowl with oil and place the chicken fillet there. Distribute it evenly throughout the bowl.
5. Add herbs and bell pepper to the egg mixture and stir.
6. Pour the mixture into the bowl and close the multicooker lid.
7. After 15 minutes, the protein omelet in the slow cooker will be ready.

If you want to do without oil, you don’t have to 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 in diet No. 5. And here is a recipe for a steamed protein omelet with zucchini, which will be an excellent breakfast.

You will need:

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

Preparation

1. Grate the zucchini 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.
2. Separate the whites from the yolks and beat.
3. Add milk, salt, finely chopped herbs to the whites and beat again.
4. Add the zucchini to the egg mixture and stir everything together.
5. Pour the mixture into a bowl.
6. Cook the omelette for 15-20 minutes.

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

Omelette with broccoli in the oven

How to cook protein steam 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, oil.

Preparation

1. Boil the broccoli florets for two minutes in salted water.
2. Separate the whites from the yolks and beat them.
3. Add sour cream, salt, flour and beat well again.
4. Grease muffin tins and add broccoli.
5. Pour in the egg mixture.
6. Place the molds in the oven and bake the omelette for twenty minutes at 190° degrees.

This dish will look very beautiful because of the bright green broccoli florets. You can also cook this omelet in the oven using just the whites, as in the slow cooker recipe.

There are a great many omelet recipes. You can constantly experiment with ingredients and choose exactly what you like. 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. A vegetable ingredients It won't add that many calories. Therefore, you can safely eat this healthy dish and not be afraid to gain weight!

Protein omelet is an excellent dietary dish. It is appreciated by those who watch their figure or are actively getting rid of excess 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 therapeutic 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 whites are mixed with milk in the same way as for a regular omelet.

You can cook an omelette from egg whites 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

Great recipe 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

Great option protein breakfast - omelet 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 healthy eating. Ingredient quantities are for two servings.

Ingredients:

Whites of four eggs;

Two hundred grams 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-calorie, 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;

Tea spoon homemade mayonnaise(not necessary);

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

Nourishing and light dish made from proteins with milk and cheese - 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.

Egg whites add salt, pepper and a little seasoning, 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 squirrels from chicken eggs;

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 cabbage 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 won't lose theirs 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. Grease on the sides of the bowl will spoil the airiness of the dish.

To give classic recipe white omelet has a new note, 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. The whites need to be beaten with milk, as in 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 white omelette beautifully, you can put it on a serving plate lettuce leaves, and place the finished dish in the center. You can decorate it with herbs: basil leaves, chopped parsley, dill, spinach, cilantro.