This delicious high protein omelet, loaded with vegetables and cheese, has 30 grams of protein. The perfect breakfast to start your day!
High Protein Omelet with Cheese
I love a cheese omelet loaded with veggies, it’s one of my favorite breakfast to order but it’s also so easy to make at home. One of my goals over the past few years has been to hit over 100 grams of protein each day. Starting the day with about 30 grams makes a big difference! This High-Protein Omelet with cheese and vegetables is a simple and delicious way to kick off the morning and stay on track. You can add ham or bacon for even more protein or serve it with my breakfast sausage on the side! You can see more of my favorite high-protein breakfast recipes here like these Egg White Muffins with Turkey Bacon, or Scrambled Eggs with Cottage Cheese.
Why You’ll Love This High-Protein Omelet Recipe
I aim for at least 30 grams of protein with each meal while staying within my calories. Because I love cheese omelets, I cut back on the eggs and used more egg whites for the perfect balance with loads of protein! Here’s why you will love this:
- Fast: One of the quickest meals you can make with fridge staples. It’s a high-protein, veggie-packed option that will keep you satisfied.
- Versatile: If you’re short an ingredient or don’t like one, no problem! Just use what you have and like. The variations are endless!
- Dietary Restrictions: Weight Watchers-friendly, vegetarian, gluten-free, high-protein, dairy-free (if using DF cheese).
If you make this easy omelet recipe, I would love to see it. Tag me in your photos or videos on Instagram, TikTok, or Facebook!
Omelet Ingredients
This healthy omelet is the perfect way to start the morning, here’s what you’ll need (see recipe card below for exact measurements):
- Olive Oil Spray ensures the eggs don’t stick. Use one without propellants so you don’t mess up your nonstick pan.
- Eggs: I use a combo of whole egg and egg whites to increase the protein while keeping the calories and fat low. For the egg whites, you can separate the whites and yolks from 3 to 4 large eggs or buy a carton of egg whites at the supermarket.
- Vegetables: You can use any mix of veggies, but my go-to combination is spinach, bell pepper, and red onions (or scallions).
- Seasoning: Keep it simple with salt and black pepper.
- Cheddar Cheese adds more protein and a creamy, melty richness.
How to Make an Omelet
Prep the veggies the night before, and the omelet will be ready in only a few minutes the next morning. The recipe card has printable instructions.
- Make the Omelet Filling: Beat the egg and egg whites with a fork in a small bowl. Then, stir in the vegetables, salt, and pepper.
- Cook the Omelet: Heat a 9- or 10-inch nonstick skillet over medium-low heat. When hot, spray it with oil and pour in the egg mixture. Let them sit, then lift the edges of the cooked eggs to allow the uncooked eggs to flow to the edges of the pan.
- Add the Cheese once the eggs are set. After a few seconds, use the spatula to fold the edges over the omelet on both sides to the center.
Variations
- Eggs: Use only large eggs with the yolks or all egg whites.
- Vegetables: Swap any veggie for zucchini, broccoli, mushrooms, or cherry tomatoes.
- Onions: Substitute white/yellow onions or shallots.
- Seasoning: Use whatever you love! Paprika, garlic powder, cumin, chili powder, or dried herbs would all be good.
- Cheese: Replace cheddar with mozzarella, Monterrey Jack, or Swiss.
- Dairy-free Omelet: Use a plant-based cheese or omit it.
- Meat: Add ham or turkey breakfast sausage for even more protein.
- Heat: Drizzle it with hot sauce when serving for a spicy kick.
Serving Suggestions
This high-protein omelet will fill you up, but fresh fruit is always a good option if you want more. For more protein, you can serve it with bacon or my breakfast sausage or bacon in the oven on the side. For carbs, whole grain or sourdough toast or these sheet pan breakfast potatoes.
Storage
Omelets are best eaten right after cooking them, but you can refrigerate them for 4 days. To reheat, microwave it or warm it in a skillet.
More Omelet Recipes You’ll Love
- Broccoli and Cheese Omelet
- Omelet Tortilla Breakfast Wrap
- Open-Faced Omelet with Feta, Roasted Tomatoes, and Spinach
- Goat Cheese Herb Omelet with Nova Lox
- Tomato Mozzarella Egg White Omelet
High-Protein Omelet
Ingredients
- olive oil spray
- 1 large egg
- ½ cup egg whites
- 2 tablespoons fresh spinach, chopped
- 2 tablespoons red bell pepper, chopped
- 1 tablespoon red onions or scallions, chopped
- ¼ teaspoon kosher salt and black pepper, to taste
- ⅓ cup cheddar cheese, shredded or cheese of your choice
Instructions
- Lightly beat egg and egg whites with a fork in a small bowl. Add all the vegetables and season with salt and pepper and mix well.
- Heat a 9 or 10-inch nonstick skillet over medium-low heat. When hot spray with oil and add the eggs and let them sit to start cooking. Use a heatproof silicone or rubber spatula to gently lift the edges of the cooked eggs from the pan and allow the uncooked eggs to flow to the edges of the pan and cook.
- Once the eggs are set, add your cheese along the center of the eggs. Let it set for a few seconds, then use your spatula to fold the edges over the omelette on both sides to the center and serve immediately. Enjoy!
delicious with honey and fruit
I luv this omelette. I make it almost everyday 👌🏻🙌
Had to use frozen chopped spinach and subbed in Cabot Lite cheddar cheese. Tasted great. Only ‘complaint’ is I wish recipe creators started consistently using weight in addition to volume for (most) ingredients.
Turned out great!
Delicious!! Just added a bit of mushrooms and breakfast ham.
Great!
Made as listed with no substitutions. Good omlet for everyone.
I add finely chopped tomatoes, and substitute WHOLE GRAIN toast triangles for the potatoes. Great job…a fave at our house. Sometimes, I warm the veggies in a bit of butter and do a fritatta with the cheese melted on top…so good also. Can make one for four or more.
I made this using two whole eggs. I only eat whole eggs as numerous studies show that the cholesterol in egg yolks affect very few people and hasM little to do with the cholesterol circulating in your blood. (Mayo Clinic study) The protein in an egg is equally divided between the yolk and the white and the important other nutrients in an egg are in the yolk. My large whole eggs only have 63 calories each so using 2 whole eggs vs half cup egg whites is insignificant re calories.
What about the fat content in the yellow? Is that not a concern when eating clean for weight loss/maintenance? Just curious on your thoughts.
Yummy and filling!
This is now 6 points when imported to the WW app. All the changes to the Weight Watchers program must drive you nuts! Kudos to you for not foregoing WW!!
Made for breakfast. Very good.
yummy
Delicious
Love this omelet- make extra and refrigerate or freeze to next day and reheat! Still comes out great!