An omelette is a reliable quick meal, but do not underestimate it. More ingredients work in one than you might imagine. Open your mind and experiment with combinations.
These recipes use straightforward, original and affordable ingredients.
Eggs form the base, providing high-quality protein and other nutrients. If you read Eggs: the myth explained, you will already know more about them :)
If your only ideas are tuna omelette or the classic Spanish potato tortilla, this post is for you.
For a fully personalised approach to sports nutrition, our sports nutritionist service can help too.
Egg-white omelette with cream cheese and walnuts
Ingredients:
- Egg white – 150g (10 egg whites)
- Table salt – 1g (pinch)
- Cream cheese – 20g (2 tablespoons)
- Walnuts – 10g (half a handful).
- Olive oil – 5g (1 dessertspoon)
Method:
- Whisk the egg whites until frothy and add salt.
- Heat a little olive oil in a frying pan.
- Spread the whites evenly. Once set, turn and cook for 1 minute, checking they are cooked through.
- Fold in half and add cream cheese and walnuts.
Kcal: 243kcal (with these quantities)
Protein: 25% of calories
Carbohydrates: 5% of calories
Fat: 702% of calories
This recipe uses egg whites and obtains fat from other ingredients, including walnuts, rather than the yolk. Walnuts provide the essential omega-3 fatty acid ALA, involved in normal body functions and inflammatory regulation.
Sweet potato and spinach omelette
Ingredients:
- Onion – 100 g (small piece)
- Table salt – 1 g (pinch)
- Olive oil – 5 g (1 dessertspoon)
- Raw egg – 120 g (2 large eggs)
- Orange-fleshed sweet potato – 150 g (half)
- Spinach – 50 g (small bunch)
- Black pepper – 1g (pinch)
Method:
- Peel and slice sweet potato and bake at 180°C for 10–12 minutes, or until tender.
- Meanwhile, sauté onion and spinach in a little oil.
- Beat the eggs with salt and pepper, then mix in sweet potato, spinach and onion.
- Heat a spoonful of oil in a frying pan and add the mixture.
- Cook gently until the underside is set, then turn carefully and finish cooking.
- Serve and enjoy! ;D
Kcal: 429kcal (with these quantities)
Protein: 19% of calories
Carbohydrates: 46% of calories
Fat: 36% of calories
The sweet potato adds sweetness and an alternative carbohydrate source to ordinary potato. This could make a useful post-workout meal, with portions adapted to your needs.
Aubergine, red onion and cherry tomato omelette
Ingredients:
- Red onion – 40 g
- Aubergine – 60 g (half small piece)
- Cherry tomatoes – 50 g (4 pieces)
- Olive oil – 7 g (¾ of a tablespoon)
- White pepper – 2 g (pinch)
- Table salt – 2 g (pinch)
- Coriander – 1 g (pinch)
- Raw egg – 60 g (1 piece)
- Egg white – 30 g (2 egg whites)
Method:
- Preheat the oven to 220°C. Roast aubergine wedges with olive oil, salt and pepper for about 10 minutes, until tender.
- Sauté thinly sliced onion in a little oil.
- When it begins to brown, add cherry tomatoes and sauté together.
- Add the cooked aubergine and cook for another 5 minutes.
- Beat the eggs in a bowl.
- Add a little more oil if needed, then pour in the eggs.
- Lower the heat and cover for 2–3 minutes.
- Check the omelette is cooked through.
- Serve garnished with coriander or your favourite herb.
Kcal: 210Kcal (with these quantities)
Protein: 23% of calories
Carbohydrates: 17% of calories
Fat: 70% of calories
Protein needs vary with goals. Adding egg whites lets you change an omelette’s protein content without adding the same amount of yolk.
Courgette, mushroom and feta omelette
Ingredients:
- Raw egg – 60 g (1 piece)
- Mushrooms – 70 g (7-8 pieces)
- Courgette – 70 g (⅓ of a piece)
- Feta cheese – 30 g (⅓ of a cup)
- Olive oil – 5 g (1 dessertspoon)
- Table salt – 2 g (pinch)
- Parsley – 2 g (pinch)
- Egg white – 30 g (2 egg whites)
Method:
- Sauté cleaned, sliced mushrooms and courgette in a little olive oil.
- Beat the egg and egg white with chopped parsley and a pinch of salt.
- Pour over the cooked vegetables and let it set, covering if needed.
- Turn carefully, using a plate if helpful.
- When nearly cooked, add crumbled feta and finish heating.
- Remove from the heat and enjoy!
Kcal: 254kcal (with these quantities)
Protein: 27% of calories
Carbohydrates: 9% of calories
Fat: 64% of calories
Greek feta is delicious and often lower in energy per equal weight than some mature cheeses, Parmesan or Brie. Products vary, so check the label rather than assuming every goat’s cheese has more calories.
Sweet omelette with strawberries and desiccated coconut
Ingredients:
- Egg white – 150 g (5 egg whites)
- Liquid sweetener – 5 g (1 dessertspoon)
- Strawberries – 40 g (2 large eggs)
- Desiccated coconut – 10 g (1 tablespoon)
Method:
- Whisk the egg whites until slightly frothy.
- Add liquid sweetener and whisk again.
- Pour into a non-stick pan and cook until set.
- Turn, finish cooking and remove from the pan.
- Wash and chop strawberries for the topping.
- Sprinkle with desiccated coconut and enjoy!
Kcal: 254kcal (with these quantities)
Protein: 40% of calories
Carbohydrates: 25% of calories
Fat: 35% of calories
Sweet omelettes can supply protein and work well with fruit. Strawberries provide vitamin C and plant compounds; a serving should not be presented as an anticoagulant treatment simply because it contains salicylates.
