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High-Protein Zucchini Omelet for One

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This easy High-Protein Zucchini Omelet, for one, is a healthy breakfast or lunch. Over 36 grams of protein and 1 cup of veggies!

High Protein Zucchini Omelet
High-Protein Zucchini Omelet

I’ve been prioritizing protein and vegetables, making it a point to add one cup of veggies to every meal. It’s a great way to get your daily fiber – I aim for at least 25 grams each day. Omelets are such an easy way to achieve this goal! This vegetarian omelet has a whole cup of zucchini and a mix of egg and egg whites for extra-lean protein. More of my favorite high protein eggs, these High Protein Eggs with Cottage Cheese, or these Enchilada Scrambled Eggs.

Zucchini Omelet

Omelet Ingredients

  • Onion: Chop a quarter cup of red onion.
  • Zucchini: Dice the zucchini into matchsticks.
  • Eggs: You’ll need one egg and three-quarters cup of egg whites, which is about six eggs. You can also buy liquid egg whites at the supermarket to save time.
  • Parmesan: Grated or shredded parmesan cheese will work.
  • Salt and Pepper: Keep it simple with salt and pepper for seasoning.

Should I cook my veggies before putting them in an omelet?

You should cook the vegetables for a few minutes before adding the eggs to soften them.

How to Make an Omelet

  • Vegetables: Heat the olive oil in a medium nonstick skillet over medium- low heat. Stir in the onion and cook for two to three minutes. Add the zucchini, season with salt and pepper, and cook for a few minutes until tender.
  • Whisk: In a medium bowl, whisk the egg, egg whites, parmesan, salt, and pepper.
  • Cook: Pour the eggs over the veggies in the skillet. Cover the pan and cook for about five minutes until the eggs are set. Flip the omelet over onto your plate.

Omelet Variations:

  • Veggies: Swap yellow squash for zucchini or add 1 cup of your favorite veggies.
  • Eggs: Feel free to use more whole eggs instead of egg whites.
  • Protein: Add lean breakfast sausage or ham for even more protein.
  • Spice: If you like your food spicy, drizzle sriracha or hot sauce over the omelet.
  • Double the recipe to feed more people.

High Protein Zucchini Omelet

More High-Protein Breakfast Recipes You’ll Love:

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High-Protein Zucchini Omelet

5 from 11 votes
This easy High-Protein Zucchini Omelet, for one, is a healthy way to start the morning. It’s a huge meal with over 36 grams of protein and 1 cup of veggies!
Course: Breakfast
Cuisine: American
High Protein Zucchini Omelet
Prep: 5 mins
Cook: 12 mins
Total: 17 mins
Yield: 1 servings
Serving Size: 1 omelet


  • 1 teaspoon olive oil
  • 1/4 cup red onion chopped
  • 1 cup zucchini diced into matchsticks
  • 1 large egg
  • 3/4 cup egg whites
  • 2 tablespoons Parmesan cheese grated or shredded
  • 1/4 teaspoon kosher salt
  • fresh black pepper to taste


  • Over medium-low heat, heat oil in a medium nonstick skillet.
  • Stir in onion and cook until golden, about 2 to 3 minutes.
  • Add zucchini and season with 1/8 teaspoon salt and black pepper, to taste and cook 3 to 4 more minutes stirring occasionally, until tender.
  • In a medium bowl, whisk egg, egg whites, Parmesan, 1/4 teaspoon salt and black pepper.
  • Add eggs to the skillet making sure eggs cover all the vegetables. Cover and cook until the eggs set, about 5 minutes.
  • Flip it over onto your plate and serve with hot sauce, or sriracha if desired.

Last Step:

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If you're trying to avoid cheese with rennet, you can use Organic Valley Shredded Parmesan or BelGioioso Vegetarian Parmesan, as vegetarian options.


Serving: 1 omelet, Calories: 283 kcal, Carbohydrates: 10.5 g, Protein: 31 g, Fat: 13 g, Saturated Fat: 4 g, Cholesterol: 194.5 mg, Sodium: 844.5 mg, Fiber: 2 g, Sugar: 6 g


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17 comments on “High-Protein Zucchini Omelet for One”

  1. Avatar photo
    Tracey Leskowyak

    Just made this for breakfast this morning. Only ate half because it was so filling but tasted amazing!!  I gave my husband the other half and he asked me to make it again. Love how much protein it has too!! I highly recommend making this! Next time I plan to add some turkey sausage! 😉

  2. This is awesome! I am loving these high protein recipes so much, and appreciate them Gina! This was perfect after my workout this morning. 

  3. I added spinach in place of zucchini as I didn’t have any zucs on hand!  It turned out great!  Fluffy and filling!  Thank you!

  4. Do you think that you could chop the veggies a few days before and leave them in the fridge, to try to make this quick for a weekday?

  5. This is immense!  I am attractied to high volume dishes that make me feel full longer.
    I usually slightly understeason while cooking- you can always add more salt and pepper at the table. 
    My vegetables were still crunchy, which was incongruous with the tender  eggs. I  will cook them longer next time, and try to be more patient!
    This is really a master recipe (a la Julie Child) for a vegetable omelet.

  6. Tasty, easy, and a large serving. I used asparagus instead of zucchini since that’s what I had on hand. I almost felt guilty eating the whole thing…almost 😀

  7. I really liked this! My breakfast routine was getting boring and this is now a new option in the rotation! Instead of the siracha, I was wondering if there is an Italian hot sauce or maybe just top with a few quartered cherry tomatoes or drizzle with a tablespoon or two of marinara sauce?

  8. This was delicious! I had some leftover roasted zucchini I had in the fridge already seasoned with some basil, salt and pepper. A huge serving that really filled me up for a super quick lunch.
    Thank you!

  9. I make a one egg, plus  two egg white omelet at least once a week, put in a tablespoon of milk to loosen things up, whisk the mixture like mad till frothy and pour it into a heated non stick pan with a spray of olive oil.  I  add whatever veggies I have (sautéed before) once the bottom is set and then flip half of it onto itself. All over really low heat. This seems like a huge omelet given how big mine are! And eggs are so expensive these days.  PS I give the egg yolks to my dog after nuking them for 20 seconds or so.

  10. Great recipe, and the zucchini gives it nice body. Makes you think you are eating hash browns. The only change I did was add some Penzey spices one called Fox point that has salt peppercorns, garlic, chives, shallots etc in it. Nice large serving. Thought I would split it with my husband, but no, ate it all myself. Will have to make him his own!

  11. Avatar photo
    linda ehikhamen

    This looks like I should make it for lunch!  Unfortunately, I only have frozen shredded zucchini. I wonder how that will work out?