How to Make a Healthy, Satisfying Omelet

Veggie omelet

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Eggs are a refrigerator staple for a majority of households, which make omelets an easy, go-to meal. They're versatile and quick—simple to throw together for breakfast, lunch, or dinner. Got leftover veggies and some cheese lying around? Omelets are perfect for cleaning out your fridge to use up what you have before it goes bad. Not only does this make for some delicious combinations, but it reduces waste.

Versatility aside, eggs as a base are already packed with protein, healthy fats, vitamin D, vitamin A, and choline. Omelets are a fool-proof way to build on these key nutrients. A registered dietitian breaks down tips for boosting the nutrition and satiety of your omelets so you can enjoy them for any meal of the day.

Add a Healthy Fat

Healthy fats are a great way to round out your omelet to up the flavor and satiety. Not only is fat filling, but it helps your body absorb fat-soluble vitamins A, D, E, and K, some of which are in eggs and others in any veggies you may add to your omelet.

Healthy fats such as monounsaturated, polyunsaturated, and omega-3 fatty acids also have heart health benefits and may help reduce the risk of heart disease. Try cooking your omelet in olive oil, and adding avocado, pesto, olives, or smoked salmon for an additional dose of healthy fats.

Vary Your Veggies

Just about any vegetable will work in an omelet. Sauté fresh veggies to fill your omelet or add leftover, already-cooked options. You can also add raw veggies straight from the fridge—it just comes down to personal preference.

Adding veggies to your omelet is a great way to use leftovers that may go to waste if not eaten in a timely manner.

Vegetables are full of fiber, which helps to keep you full. Eating enough fiber in your diet also helps promote a healthy gut microbiome and normal digestion. Try spinach, mushrooms, bell peppers, onion, and tomatoes—get creative with different combinations!

Pack in More Protein

While the eggs that make up the base of your omelet are an excellent source of protein, adding more protein foods increases both filling and flavor factors. Protein is important for the maintenance of lean body mass, serving as the building block for bones, muscles, cartilage, and skin, and repairing damaged tissue.

Due to their high protein content, omelets make for a quick and easy post-workout meal. Try adding ingredients such as mozzarella, feta, or cheddar, cut-up chicken or sausage, smoked salmon, or tofu.

Don't Forget Carbohydrates

A filling and satisfying meal combines protein, healthy fats, and carbohydrates. The addition of carbohydrates to your omelet is an opportunity to add more B-vitamins for assistance in energy production and fiber for digestive regularity and gut health.

Carbohydrates are the body's preferred source of fuel, so including them in your omelet is likely to improve energy and sustain your energy levels. Add starchy vegetables such as potatoes, sweet potatoes, butternut squash, or beans. You can also add a slice of whole wheat toast, an English muffin, or a piece of sprouted bread on the side of your omelet if you're looking for a quick carb option.

Boost Flavor with Herbs

Fresh or dry herbs bring earthy, bright flavor and added nutrition to your omelets. Parsley, oregano, and thyme are some herbs that go well in omelets.

Parsley is packed with antioxidants, carotenoids, vitamin K, and other compounds that support healthy bones and the immune system. Oregano is also common in Mediterranean diets and contains powerful antioxidant properties. Thyme is a fragrant and flavorful herb that contains vitamin C, potassium, and manganese.

Add herbs to your omelet filling while cooking or garnish your finished omelet with some chopped, fresh herbs for extra color and flavor.

Spice Things Up

A blank surface like an omelet means you can really incorporate any flavors you want—be creative with the spices you choose. Playing around with different seasoning combinations ramps up the flavor so you'll never be left feeling bored.

Spices are also a good source of antioxidants, which protect your body's cells from oxidative damage and can help fight inflammation.

To begin, make sure your omelet is well seasoned with salt and pepper. Then build flavor by adding red pepper flakes, chili powder, or hot sauce if you're looking for a kick. Sweet or smoked paprika gives a nice balance of sweet and peppery flavor to your egg dish. Try cumin for a hearty and earthy flavor or turmeric for a bitter, peppery flavor that may leave a golden hue.

A Word From Verywell

Omelets can be a quick, nutritious, and inexpensive meal. If you are looking for individualized nutrition advice, need recipe ideas, or have questions about what to put in your omelet, be sure to seek out help from a registered dietitian. They can provide you with specific information related to your health, nutrition goals, and concerns.

Frequently Asked Questions

  • How many eggs should you use for an omelet?

    Use two or three eggs per omelet depending on how hungry you are and how much you are filling your omelet. It may be easier to add more filling if using more eggs to prevent your omelet from breaking while cooking. Depending on your nutrition goals, you can also use a combination of whole eggs, and egg whites.

  • What heat should you cook an omelet?

    Cook your omelet on medium heat. Medium allows the eggs to cook evenly. Too low heat causes the omelet to become thin and not rise adequately where too high heat causes the eggs to cook very quickly and even burn before they are cooked through.

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Rebecca Jaspan, MPH, RD, CDN, CDCES
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.