There seems to be no special science in how to cook a regular scrambled egg. But for many, the dish burns, the yolks are blurry, the protein is not fried. Before you learn about the secrets of cooking, how to make it tasty and fast and how much it is fried, let's look at what is included in the popular dish.

Composition and nutritional value

In percentage terms, the nutritional value of scrambled eggs is distributed as follows: fats - 51%, proteins - 46%, carbohydrates - 3%. Due to the fact that eggs by their nature are an environment for embryos, they contain everything necessary to ensure normal life. Namely - more than fifty bioelements, including oxygen, carbon, nitrogen and hydrogen. Egg yolk is rich in proteins, which stimulates the growth of muscle mass, vitamins, lipids and minerals. A large amount of phosphorus and calcium strengthens bones, nails and teeth.

Benefit and harm

First of all, the benefits or harms of scrambled eggs depend on the freshness of the egg. In order to keep the freshness of the eggs longer, you need to keep them in the coolest place of the refrigerator in trays. A place in the door will not work - it is the warmest.

Put eggs in storage trays with the pointed end down. A large number of pores are located precisely at the blunt end, through which the eggs "breathe", thereby remaining fresh longer.

Eggs are considered the main source of salmonellosis. Therefore, it is better not to eat them raw or undercooked.

Omelet is not for everyone. This dish is contraindicated for allergy sufferers, people with liver diseases and children under 1.5-2 years old (the exception is the yolk - it can be from 7-8 months). People with high cholesterol levels should stop eating the yolk.

Previously, it was believed that a large amount of cholesterol in eggs adversely affects the state of the body. But the results of scientific studies have shown that lecithin, which is also part of the eggs, prevents the deposition of cholesterol in the cavity of the vessels.

What else is useful fried eggs, so it's almost complete digestibility (98%). The nutritional value of the composition is equivalent to 250 ml of milk and 60 g of meat. Eggs are especially important in the diet of children. In terms of importance, they are second only to milk.

Calorie scrambled eggs

Are eggs high in calories? The egg is a low calorie food. The calorie content of fried eggs per 100 g, including vegetable oil, is 158 kcal. By the number of eggs, the calorie content of fried eggs is:

• from 1 egg - 109 kcal;
• from 2 eggs - 189 kcal;
• from 3 eggs - 360 kcal.

To get a dietary breakfast, you can fry some proteins. Calories in scrambled eggs without yolk are almost invisible - only 43 kcal per 100 g. But the protein content in the protein of one egg is the daily norm for the body.

Rules for cooking scrambled eggs

How to cook delicious scrambled eggs and what kind of oil should be fried in so that it does not burn, is not liquid or hard? Despite the fact that this is one of the simplest dishes, not everyone can do it perfectly. A few simple rules and tricks will help you easily make scrambled eggs in minutes.

• Pick up a frying pan. The ideal option is a thick ceramic or cast iron skillet. For a large number of eggs, a wide one is suitable, for one or two - a small one so that the edges of the protein do not spread and do not burn.
• Use 2 types of oil. In order for the food to certainly not burn, and to acquire a pleasant aroma, fry in vegetable and butter.
• Temperature regime. You need to beat the eggs into a well-heated pan, otherwise they will absorb excess fat and take a long time to cook. For efficient cooking, select a medium heat. On a strong one, the edges will burn, and the middle will not have time to fry.
• How long to fry an egg. It is impossible to determine the readiness with an accuracy of up to a minute, since different dishes are used, the eggs are not the same in size, the temperature on the stove. The dish is considered ready when the protein has hardened. The yolk can be gently tasted with your finger. It shouldn't be too soft.
• Cooking for several servings. Fried eggs for 2 or more servings cook unevenly as one egg white covers the other. To eliminate this, cuts should be made on the semi-finished protein in several places.
• Add salt properly. If you salt at the beginning immediately after hammering into the pan, most likely the yolk will spread and become covered with white spots, so it is better to do this at the end. In addition, if you fry the scrambled eggs correctly, then salt should not be the yolk, but the protein.

How to tell if eggs are fresh or not without breaking them? Very easy. The longer they lie, the more air and less moisture they contain. Place the egg in a bowl of cold water. If it "lies" on the bottom in a horizontal position - it is fresh, it will be slightly inclined - it lies for about a week, and if it floats vertically - it is dangerous to use such a product, it is stale.

Fried eggs without oil - 3 ways

There are several ways to fry scrambled eggs without oil. After all, food prepared in this way becomes less high-calorie and healthy. This dish can be included in diets for weight loss and treatment of the digestive system.

• Method 1. Take a cotton pad and moisten with vegetable oil. Press well. Wipe the bottom of the pan. For this method, a ceramic or non-stick frying pan is suitable. Fry the eggs over low heat, shaking lightly so they don't burn. Such a minimal dose of oil will not harm either the figure or health.
• Method 2. Cooking spray. Due to the aerosol, the amount of atomized fat per serving is negligible. However, the food does not burn.
• Method 3. Pour a little water into a preheated pan so that it completely covers the bottom. When the water boils, beat in the eggs. Fry under the lid over low heat until cooked.

Classic recipe

You will need:

• eggs - 2 pieces;
• vegetable oil - 1 tablespoon;
• salt - to taste.

Cooking

Since you can cook fried eggs from eggs not only in a pan, we will use the cooking method in the oven.

1. Heat vegetable oil in a frying pan.
2. Beat in the eggs carefully so that the yolks do not spread. Salt.
3. Cook 1-2 minutes. Put in the oven preheated to 180 degrees for another 3-4 minutes.
4. Cut the egg whites and keep the lid closed so that the food does not stick to the pan.

Sweet Pepper Fried Bacon

You will need:

• eggs - 2 pieces;
• bacon (ham) - 2 slices;
• large bell pepper - 1 piece;
• butter - 10 g;
• salt, spices, herbs - to taste.

Cooking

1. Wash the pepper, dry it. Cut out 2 circles 1.5-2 cm thick from the middle.
2. Cut bacon or ham into small pieces.
3. Since frying scrambled eggs in a pan does not take long, fry the peppers over medium heat for 1-2 minutes on each side.
4. Melt butter inside two slices of pepper. Place bacon firmly in the middle.
5. After 2-3 minutes, beat one egg on top. Cover the pan with a lid and cook until done.
6. Turn off the pan and let stand for another 1-2 minutes. During this time, the scrambled eggs will “lag behind” the pan.
7. Transfer the finished fried eggs in the "mold" to a plate or sandwich. Sprinkle with chopped herbs. Bon appetit!

Fried eggs are the most popular breakfast dish in many countries. Cooking takes a minimum of time, its benefits are obvious, and everyone likes the taste. The only negative is that it is almost impossible to diversify cooking. But you can use various additives (ham, bacon, cheese, tomatoes), sauces and herbs. And then everyday fried eggs definitely will not get bored.

Fried eggs are one of my favorite breakfasts: quick, tasty, satisfying. But many have to deny themselves such pleasure because of the high calorie and fat content of the dish. 103.by found four ways to cook "light" scrambled eggs. Habitual can be made healthy!

The high calorie content of scrambled eggs is not due to the eggs themselves, but to the oil in which they are fried. For example, let's take the average scrambled eggs from two eggs. The eggs themselves contain approximately 12 g of fat and 173 kilocalories. When one tablespoon of vegetable oil is added to them, the fat in the scrambled eggs becomes already 29 g, and the calorie content increases to 326 kilocalories. The ill-fated spoonful of oil becomes a "fly in the ointment".

In other words, 59% of the fat and 47% of the calories in a scrambled egg come from the oil in which the eggs are fried. Therefore, the most obvious way to reduce calories is cooking without oil. But how?

We've found four ways to make healthy morning fried eggs.

Scrambled eggs without butter

A brand new non-stick skillet is perfect for this recipe. Several times it will be possible to cook eggs on it completely without oil - just drive them into a preheated pan. However, with use, even the highest quality coating wears out - the number of "healthy" breakfasts is limited. Then another recipe for “light” scrambled eggs will do.

Calorie content and fat content can be significantly reduced by minimizing the amount of oil to the amount needed for cooking eggs. To do this, just dip the tip of the napkin in oil, wring it out and lightly wipe the surface for frying. Or you can chop a crust of bread on a fork, moisten its free side in oil and wipe the pan. With this method of frying, the calorie content of scrambled eggs will be 200 kilocalories (against 326 with the standard cooking method).

scrambled eggs on the water

Someone will criticize this recipe for the lack of a characteristic aroma and a light crispy crust. But still, try it: eggs with this method of cooking do not look like either boiled or fried - but tasty and without extra calories! About half the water is poured into the pan and heated to a boil. Eggs are driven into the water (carefully: it is very easy to get burned due to splashing water). In this case, you should try not to damage the yolk so that the scrambled eggs turn out beautiful and neat. Close the pan with a lid, reduce the heat and bring the dish to readiness for 2-4 minutes.

Fried eggs on tomatoes

Wash the tomatoes and cut into circles. Beforehand, it is better to remove the skin from them in any convenient way (dip for a few seconds in boiling water and remove or simply cut with a knife). Dip the chopped tomatoes into the hot pan and lightly fry them so that they start up the juice. Beat the eggs on top, cover and fry (or rather simmer) over low heat until tender (2-4 minutes).

Fried eggs in the microwave

It's quite simple here. Eggs are driven into any dish suitable for a microwave oven (it can even be a cup), placed in the oven and cooked for a minute and a half at maximum power. The original scrambled eggs are obtained in tomatoes, which are used as a container for it. To do this, the top is removed from a large tomato, the pulp is scooped out with a teaspoon. An egg is driven into the resulting "glass" and covered with a cut top of a tomato. Fried eggs in a vegetable are cooked for about three minutes. The egg mass is airy, fragrant and healthy!

And to make scrambled eggs even healthier, you can add zucchini, sweet peppers, eggplants, onions, greens and herbs, pieces of meat, fish, seafood to it. In addition, scrambled eggs can be not only from chicken eggs, but also from quail, caesar, duck, turkey and even ostrich.

Today, more and more people are choosing to cook an omelette in an unconventional way. So, more and more often, an omelette is cooked in a slow cooker and oven. During this cooking method, you can not use vegetable oil, which will significantly reduce the calorie content of the omelette, but you will have to spend a little more of your time. How to cook a diet omelette when you don't have time? Use the microwave - just 1-2 minutes and the omelette is ready. Who likes to tinker with pp should definitely try a steamed omelet, the most dietary dish! Well, do not forget about the traditional preparation of omelet pp - in a pan!

When can you eat an omelet? Depending on its ingredients, an omelette can be eaten for breakfast, dinner, and even lunch! You can always choose your tried and true diet omelette recipe!

How to cook PP omelette in a pan

The easiest and most common way to make a omelet omelet is a breakfast omelette in a pan. A diet omelette in a pan is prepared without the addition of vegetable oil, which means that you will need a non-stick pan.

• 3 eggs. In this omelette, we will use only one yolk and three whites, so you will significantly reduce calories and fat content.
• 2 tablespoons of milk. It's only 20 calories, but you can also use water if you like.
• Spices and salt.

Beat eggs, add milk, salt and spices. Pour the omelette pp into a preheated pan and fry for 5-7 minutes.

Dietary steamed protein omelet

If you want a fluffy and airy protein omelet, then try steaming it. This steam diet omelette is often also called a sports omelette due to its high protein content. Also, it is this omelet recipe that doctors recommend to people with gastrointestinal diseases who adhere to the diet table No. 5.

You will need:

• 4 eggs. Separate the whites from the yolks. In this recipe, we will use only proteins.
• 3 tablespoons milk or water
• Salt and spices.

Beat egg whites, add milk and salt. Pour the omelette into a steamer bowl and cook for 10 minutes. If you don't have a double boiler, you can cook an omelet in a water bath using a colander and any silicone baking tins.

Protein omelette diet recipe

And here is another dietary omelette that deserves our attention. The thing is that we will cook it with the help of a package. We will need:

• 4 proteins;
• Salt and spices to taste.

Beat the proteins, salt, add spices and pour the protein mass into the bag. To be on the safe side, put on another bag and submerge it in boiling water. Cook for 20-25 minutes, then remove, carefully cut the bag and let the steam come out. Such a dietary omelette is good to serve with herbs.

Dietary omelet with vegetables

PP omelette with vegetables is a great dish that can be prepared not only for breakfast. Thanks to the addition of healthy vegetables, this omelette perfectly satisfies the feeling of hunger, which is why it is prepared as a dinner. How to cook a diet omelet with vegetables:

• 3 eggs. Separate the whites from the yolks. We will again use only one yolk and three egg whites.
• 50 grams of green beans. This bean contains a minimum of calories, but a maximum of fiber, which is the best suited for weight loss.
• 50 grams of mushrooms. They also contain a minimum of calories, but perfectly saturate.
• 50 grams of green peas. If fresh is not available, you can use frozen.
• A few tablespoons of milk or water.
• Salt.

We will cook a pp omelette with vegetables in a pan. First, lightly fry the vegetables in olive oil. When the vegetables are almost ready, fill them with beaten eggs. Cover with a lid and cook over low heat for 5-7 minutes.

Omelet with apples in a pan

If you like sweets, you can always treat yourself to a great apple omelette in the morning. Such an omelet is an excellent substitute for dessert, and making it is very easy and simple.

• 100 grams of apples. It is better to use sweet and juicy varieties so that the omelette is tastier.
• 2 eggs;
• 1 tbsp butter (take the leanest one around 67%);
• Powdered sugar and cinnamon to taste.

Cut the apple into thin slices, add powdered sugar and cinnamon to it to taste. For a couple of minutes, fry in butter over low heat until they become soft. Then add beaten eggs and cook for 5-7 minutes over low heat.

Diet omelette with tomatoes

Another favorite dish of all those who are losing weight is a diet omelet with tomatoes. This omelet contains very few calories, but this one perfectly satisfies the feeling of hunger.

• 1 medium tomato. In principle, you can use any tomatoes, but give preference to more fleshy varieties. You can also make this omelet with cherry tomatoes.
• 3 squirrels. In this recipe, we use only proteins to minimize the calorie content.
• Salt;
• Any green. Green onions are perfect.
• 1 teaspoon olive oil.

Beat the egg whites, pour them into the pan and immediately place the sliced ​​​​tomatoes on top and sprinkle with herbs. Cook over low heat until the omelet is completely cooked.

PP omelette with cottage cheese recipe

Diet omelette in a pan can be cooked with cottage cheese. It will not be just an omelet, but a real high-protein omelette, which 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 green. Do not forget about healthy celery and spinach, they are very often used in weight loss.
• Salt and spices.

Beat the eggs thoroughly and add the cottage cheese. Try to mix well so that there are no large lumps. Add salt and spices, herbs. Cooking such a dietary omelette should be done on low heat for 5-7 minutes.

Photo: natalista_tort

Diet omelet with cheese

PP omelette with cheese is not a fantasy at all, but a reality. Although cheeses are high in fat and are not considered dietary products, if you wish, you can always try to cook a real dietary 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. It is good to use mozzarella and suluguni cheese in this recipe.
• 3 eggs. Take only one yolk and three whites.
• Salt and pepper to taste.

Beat egg whites, salt and pepper. Grate the cheese on a grater and add to the egg mass. We cook such a pp omelet in a pan with a non-stick coating under the lid for 5 minutes. You can sprinkle greens on top.

Broccoli omelet (PP)

Do you love broccoli? There are legends about the benefits of broccoli, it is an indispensable vegetable on the PP, so if you want to gain harmony, then 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 the olive oil and add the broccoli, you need to fry it on both sides (you can cook such a dietary omelet with broccoli in a non-stick pan, then you don’t need oil). If the broccoli is not ready, simply simmer it with a little water. Then pour the beaten eggs with salt and pepper, cover with a lid and cook over low heat.

Oatmeal dietary omelet

Dietary omelette with oatmeal, which is also called oatmeal, is very popular. The advantage of such an omelette is that it can be served with any filling - salmon, herbs, cottage cheese, vegetables, fruits and berries.

• 2-3 tablespoons of oatmeal. Do not forget that it is better to use coarse flakes. They contain much more useful fiber.
• 1 egg;
• 1-2 tablespoons of milk (if desired, you can not use at all).

We mix all the ingredients and put our oatmeal in a dry and hot pan. Fry each side for a few minutes and our hot pancake is ready! It's time to serve it on the table with any filling.

Buckwheat omelet recipe pp

If you don’t know what to eat buckwheat with, then be sure to try making a buckwheat diet omelette, which is a great option for lunch and dinner. To prepare it you will need:

• 100 grams of boiled buckwheat
• 1 egg and 3-4 more proteins. We try to reduce the calorie content of the omelet as much as possible, and therefore we use only one yolk.
• Salt and pepper to taste;
• Any green.

Beat the egg mass, add the chopped greens, salt and pepper. You can cook such an omelette in a pan with a non-stick coating. Serve with vegetables.

Diet omelette without milk on the water

If you are a lover of an omelette without adding various ingredients, then try the omelet on the water. You will need:

• 3 eggs
• 3 tablespoons of water. For one egg, we take one tablespoon of water. If you are making an omelet with 2 eggs - 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 to the same place and beat again. At the end, salt and pour into a hot frying pan. Once the omelette has risen, you can reduce the heat and cook on a small one until fully cooked.

Diet omelet in the oven

How to cook an omelette without frying diet? Of course, with the help of the oven. You can cook in a regular baking dish or in small silicone molds.

• 4 eggs. You can use only one egg yolk if you wish. This will greatly reduce the calorie content of your omelet.
• 100 grams of boiled cauliflower. This vegetable is the best suited for baking an omelette in the oven, as it gives the omelette a special tenderness.
• Salt and pepper to taste.
• 4 tablespoons of milk. Remember that you can always replace milk with water.

Whisk eggs and milk. Add salt and pepper to taste. Put the boiled cauliflower on a baking sheet (be sure to salt the water in which you will cook the cabbage) and pour over the egg mixture. Cook in the oven at 180 degrees for about 25 minutes.

Diet pp omelet in the microwave

You can cook a simple and delicious omelet even with a microwave. This is especially convenient if you have limited time in the morning.

• 2 eggs;
• any dry greens;
• salt and pepper.

In a separate bowl, beat the eggs, add salt and pepper and any dry 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 preheated bowl and place it in the microwave again for the same time. Your omelet is ready!

PP omelette in a slow cooker

A simple and easy way to cook a diet omelette without frying is to use a slow cooker. We offer an excellent omelette recipe that you and your family will definitely like.

• 5 eggs;
• 120 grams of spinach. You can use fresh chopped spinach or frozen. Be sure to thaw the spinach before cooking to drain excess water.
• 5 tablespoons of milk. (You can not use at all or replace with plain water).
• Spices.

Mix eggs with all ingredients. We add spices. Pour the egg mixture into the slow cooker and set the "Baking" mode. Cook for 10 minutes with the lid closed.

As you have already seen, it is not so difficult to cook a pp omelette. The main thing is to use the right ingredients that are not only delicious, but also healthy. You can make your own diet omelet recipes using healthy products. Let your favorite omelettes be sure to be with green vegetables rich in fiber, healthy herbs and low-fat cheeses. Then your diet will become truly diverse and useful. Do you know delicious omelet recipes? Share with us and we will publish them! Let's lose weight together!

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 28 2017

Content

By learning how to cook a diet omelet, you will always be provided with a delicious and low-calorie breakfast, which is based on eggs. The dish is very useful for the body, it is nutritious and saturates well. Knowing different cooking recipes, you can daily delight your loved ones with a new performance of the familiar omelette. Read on to find out how you can make this delicious diet dish.

Is it possible to eat an omelette on a diet

Women who are trying to lose weight and carefully monitor their figure are often unsure about whether it is possible to include egg dishes in their menu. To get an answer to this question, you need to understand the composition of the product. Eggs are made up of proteins and fats, a small amount of carbohydrates, and water. The calorie content of one piece of medium size is 157 kcal. Egg white contains a minimum amount of fats and carbohydrates; there is no cholesterol and other substances that the yolk is so rich in.

It is allowed to eat an omelette on a diet, especially if it is protein. The dish is suitable for any meal, including the evening. A prerequisite for cooking is the correct choice of heat treatment method. Omelettes are steamed, in a slow cooker and microwave, baked. Frying in a pan is not very good. It is advisable to add a minimum amount of oil or do without it at all.

What is a diet omelette

This is the name of a dish made from eggs or only proteins, water or skim milk. A diet omelette is a low-calorie meal that is suitable for breakfast, as well as for a full lunch or dinner. Ideally, it should be steamed, in a slow cooker or oven, and fats should be used in a minimal amount. Depending on the recipe, vegetables, fruits, cheese, and other foods can be added to the diet dish. The main condition is that they are low-calorie.

How to cook a diet omelette

There is absolutely nothing complicated in the process. First, the products are prepared. To prepare a dietary omelet, eggs are beaten with a fork, whisk or mixer with milk or water, salt until smooth. It is poured into a baking dish or into a frying pan. There are still processing methods in a slow cooker and steam. Remember a few secrets for a successful diet meal:

1. Try to add less oil or avoid it altogether.
2. Salt a low-calorie omelette just before the blackout and add just a little bit.
3. Do not put mayonnaise, fat sour cream. If you want to make it really dietary, use nothing but light healthy vegetables and greens.
4. Avoid recipes with flour and semolina. These ingredients can be replaced with a small amount of potato starch.
5. If you're making scrambled eggs for dinner, don't make them with yolks.
6. The more thoroughly you beat the whites, the more magnificent the dish will turn out. If you do it badly, then a semblance of a pancake will come out.
7. Make an omelette in the morning, cut into portions, put one in a container and take it with you to work. You will be provided with a healthy and nutritious snack.

Dietary steamed protein omelet

• Cooking time: 10-12 min.
• Servings: 2 persons.
• Calorie content of the dish: 296 kcal.
• Purpose: diet.
• Kitchen: home.

The taste of a protein omelette for a dietary steam will really please the kids. By consistency, it comes out just amazing: porous, airy. The number of calories in this dish is minimal, so even on the strictest diet you can safely afford a serving or two. Write in your recipe book how to make a steamed omelette. You will definitely enjoy this wonderful light meal.

Ingredients:

• eggs - 4 pcs.;
• salt - a couple of pinches;
• sour cream - 2 tbsp. l.;
• butter - 20 g;
• milk of minimum fat content - 125 ml.

Cooking method:

1. Before making a steam omelet, dress the egg whites.
2. Salt them, pour in the milk and whisk thoroughly to get a fluffy white hat.
3. Gently add sour cream, without ceasing to interfere.
4. Boil water, prepare dishes for a steam bath.
5. Lubricate a mold or bowl suitable for scrambled eggs with butter, pour in the mass.
6. Put the workpiece in the bath and cook for 5-7 minutes.
7. Serve a diet dish garnished with chopped parsley. You can add spices if you like.

Protein omelet in the microwave

• Cooking time: 25 min.
• Servings: 1 person.
• Calorie content of the dish: 276 kcal.
• Purpose: diet.
• Kitchen: home.
• Difficulty of preparation: easy.

The option of a protein omelette in the microwave will be very popular with people who prefer fast and healthy food. Making it is very easy. Due to the presence of tomatoes in the recipe, the scrambled eggs are incredibly tasty, with a slight sourness. Serve such a dietary omelette by all means need to be hot, garnished with fresh herbs. The recipe contains hard cheese. You can take any, but it is better to find parmesan.

Ingredients:

• egg whites - 4 pcs.;
• cheese - 50 g;
• milk - 75 ml;
• tomato - 1 small;
• salt, dill.

Cooking method:

1. Beat egg whites vigorously, adding milk little by little.
2. Scald the tomato with boiling water and remove the skin from it. Cut into small cubes or slices.
3. Chop a few sprigs of dill.
4. Add the tomato and herbs to the well beaten egg mixture. Salt lightly.
5. Grate the cheese coarsely.
6. Put the protein mixture in the microwave at medium power for 6-8 minutes.
7. Sprinkle with grated cheese before serving.

Protein omelet in the oven

• Cooking time: 45 min.
• Servings: 4 persons.
• Calorie content of the dish: 465 kcal.
• Purpose: diet.
• Cuisine: Italian.

Protein omelet in the oven is a dietary dish. It is quite worthy of a place even on the festive table, because it looks simply amazing. A lot of fresh vegetables are added to it, so fried eggs turn out to be a real source of vitamins. If you want to make your diet not grueling, but varied, read what kind of omelette to make for dinner for weight loss.

Ingredients:

• green peas (frozen) - 0.2 kg;
• eggs - 12 pcs.;
• Brussels sprouts - 260 g;
• salt - 4 pinches;
• white onion - 1 pc.;
• parsley - a small bunch;
• ground black pepper - 2 pinches;
• olive oil - 4 tbsp. l.;
• bell pepper - 2 pcs.;
• milk - 0.4 l.

Cooking method:

1. Wash all vegetables, dry with napkins. Cut the cabbage into halves, the onion into thin quarter rings, and the pepper into strips.
2. Heat up some vegetable oil in a frying pan. Fry the onion to soften. After a couple of minutes, lay out the peas. Simmer covered for 5 minutes.
3. Throw in the Brussels sprouts. Mix and cook for 5 more minutes.
4. Beat the whites with salt, gradually adding milk, pepper at the end.
5. Put the chopped greens into the egg-milk mass.
6. Transfer all vegetables to a bowl. Pour in milk and egg mixture.
7. Place in oven preheated to 190 degrees. Cook 25 min.

Diet omelette in a slow cooker

• Cooking time: 35 min.
• Servings: 1 person.
• Calorie content of the dish: 195 kcal.
• Cuisine: French.
• Difficulty of preparation: medium.

Having prepared a dietary omelette in a slow cooker, you will provide yourself with a hearty and healthy breakfast. This dish is very tasty, looks incredibly appetizing. In a slow cooker, the egg mixture rises perfectly, becomes lush and high. According to the recipe, it is proposed to put tomatoes in a diet dish, but if you are not a fan of them, you can use bell peppers or zucchini rings.

Ingredients:

• eggs - 3 pcs.;
• pepper, salt;
• milk - 45 ml;
• butter - 1 tsp;
• tomatoes - 1 medium;
• basil - 30 g;
• cheese - 30 g.

Cooking method:

1. Grease a multi-pot with oil.
2. Wash the tomato, dry it and cut into small cubes. Place in the multicooker bowl. Garnish with chopped basil.
3. Turn on the “Frying” mode and cook vegetables with herbs for 7-10 minutes with the lid open.
4. Beat the eggs thoroughly, gradually adding milk to them. Pour the mixture over the vegetables and stir.
5. Salt, pepper. Pour grated cheese (you can break the cheese with your hands).
6. Set "Baking" for 20 minutes. After the beep, remove the dish by turning it over using a large flat plate. Serve hot, garnished with fresh herbs.

Omelet without butter

• Cooking time: 20 min.
• Servings: 2 persons.
• Calorie content of the dish: 315 kcal.
• Purpose: diet, breakfast.
• Kitchen: home.
• Difficulty of preparation: easy.

If you have a frying pan with a good non-stick coating at home, then you can make a great omelette without oil. It turns out to be amazingly tasty, does not contain fat, which all losing weight people are so afraid of. If you want to diversify the recipe, you can add low-fat cheese, vegetables that you like to the diet dish. This fried egg can be served both for breakfast and dinner.

Ingredients:

• egg whites - 6 pcs.;
• milk - 4 tbsp. l.;
• salt pepper;
• soda - a pinch.

Cooking method:

1. Beat egg whites thoroughly with a little salt. Add milk gradually, one tablespoon at a time.
2. Enter soda into the mass. Salt, pepper. Whisk well again.
3. Place a clean non-stick skillet over medium heat.
4. Pour the egg mixture over it and immediately cover with a lid.
5. After a while, reduce the heat to a minimum. Do not open the lid.
6. Cook 10-12 min. Serve sprinkled with chopped parsley.

Omelet recipe in a pan

• Cooking time: 35 min.
• Servings: 4 persons.
• Calorie content of the dish: 612 kcal.
• Purpose: diet, breakfast.
• Cuisine: European.
• Difficulty of preparation: medium.

The original recipe for a dietary omelet in a pan should be noted by all adherents of healthy low-calorie food. This dish is ideal for a diet breakfast or lunch. The composition contains vegetables: onions, blue ones, cherry tomatoes, bell peppers. If you do not use something from this list, you can exclude or replace it. For example, when making a dish for a child, add only tomatoes and that's it.

Ingredients:

• egg whites - 16 pcs. (or 8 whole eggs);
• pepper, salt;
• spinach - 200 g;
• Yalta onion - 2 pcs.;
• cherry tomatoes - 8 pcs.;
• Bulgarian pepper - 2 pcs.;
• eggplant - 2 pcs.

Cooking method:

1. Rinse all vegetables with cold water and pat dry. Peel them and cut them all into equal small cubes.
2. Chop the spinach.
3. Divide the vegetable mixture into two equal halves. Fry one of them for a couple of minutes in a dry frying pan.
4. Whisk the whites into a fluffy foam with salt. Pepper, you can add those seasonings that you like.
5. Pour the protein foam into the roasted vegetables and cover immediately.
6. Cook over low heat. When the mass grabs on top, carefully lay out the second half of the vegetables.
7. Close and cook for a couple more minutes.
8. Serve cut into portions or rolled up.

vegetable omelette

• Cooking time: 25 min.
• Servings: 2 persons.
• Calorie content of the dish: 427 kcal.
• Purpose: diet, breakfast.
• Cuisine: Greek.
• Difficulty of preparation: medium.

Having breakfast with a dietary vegetable omelette, you will get a charge of vivacity and good mood for the whole next day. It is very lush, mouth-watering and will appeal to all people who love light but delicious food. Such scrambled eggs are made in the oven, and not in a frying pan, therefore they contain a minimum amount of calories. You can add any spices to a diet dish, the main thing is not to score the taste of fresh vegetables.

Ingredients:

• milk - 1 glass;
• salt, seasonings, pepper;
• eggs - 4 pcs.;
• hard cheese - 200 g;
• carrots - 2 pcs.;
• zucchini - 0.4 kg;
• Bulgarian pepper - 2 pcs.;
• leek - 1 stalk;
• broccoli - 0.4 kg.

Cooking method:

1. Wash vegetables, pat dry. Peel carrots, zucchini, peppers from seeds. Cut all vegetables into small cubes of the same size.
2. Put a dry skillet on the fire. When it warms up, fry carrots, zucchini, peppers and leeks without oil in their own juice for 5 minutes.
3. Add broccoli. Pour in a little water, simmer for five minutes.
4. Move vegetables to a baking dish.
5. Whisk eggs with salt. Gradually add milk. When the mass becomes lush, pepper it, add seasonings.
6. Pour the egg mixture into the bowl with the vegetables.
7. Preheat oven to 190 degrees. Put a dietary dish in it and cook for a quarter of an hour. A couple of minutes before turning off, sprinkle with grated coarse cheese.

Omelet with cottage cheese

• Cooking time: half an hour.
• Servings: 2 persons.
• Calorie content of the dish: 296 kcal.
• Purpose: diet, breakfast.
• Kitchen: home.
• Difficulty of preparation: easy.

Diet omelette with cottage cheese can even be included in the children's diet, because it is prepared from products that are extremely beneficial for the body. It is fried in a pan with the addition of olive oil, but if yours has a non-stick layer, then you can not lubricate it at all. Serve such a dish must be hot, with a slice of whole grain bread and a cup of fragrant herbal tea.

Ingredients:

• egg whites - 6 pcs.;
• salt, spices;
• fat-free cottage cheese - 0.4 kg;
• olive oil - 1 tsp;
• dill and parsley - half a bunch;
• green onion - 10 feathers.

Cooking method:

1. Wash and dry greens, onions.
2. Proteins rub into a fluffy foam with a small amount of salt. You can do this with a fork, but it is more convenient to use a whisk or a mixer. Add cottage cheese. Season.
3. Chop the green onion and mix with the egg-curd mass.
4. Warm up the pan. Brush it with a little olive oil.
5. Pour the curd-egg mass into the pan, immediately cover with a lid.
6. Cook on minimum heat for 10 minutes. Remove from stove. Keep covered for a couple more minutes.
7. Serve a diet dish in portioned plates, sprinkled with chopped herbs.

Omelet in a bag

• Cooking time: 45 min.
• Servings: 1 person.
• Calorie content of the dish: 168 kcal.
• Purpose: diet, breakfast.
• Kitchen: home.
• Difficulty of preparation: medium.

You can make an interesting dietary omelette in a package not only at home, but also “in the field”. It can be easily cooked with a pot and a fire. Fried eggs come out airy, in the truest sense of the word, it melts in your mouth. For the cooking process, you will need to use clean, dense plastic bags on which there is not a single damage, otherwise the egg mass will simply leak into the water.

Ingredients:

• eggs - 6 pcs.;
• salt;
• milk - two thirds of a glass;
• Dutch cheese - 0.2 kg;
• pepper, salt.

Cooking method:

1. Pour a little more than half of the water into a large saucepan and put on the stove to boil.
2. Whisk eggs with salt. When the mass becomes lush and covered with a foamy cap, start pouring in the milk little by little.
3. Grate the cheese finely. Enter into the egg mass, mix. Salt and pepper.
4. Put two bags on a deep plate or cup to form a bag. Pour in the egg-cheese mixture.
5. Carefully gather the edges of the bags, tie them with a rubber band or just a knot.
6. Place the workpiece in boiling water and cook for 20-30 minutes.

Video: How to make a steam omelette

Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

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Diet omelette - how to cook according to recipes with a photo for a couple, in a pan, oven and slow cooker

Hello hostesses!

An ordinary omelet can be prepared in a dozen different ways. And the taste will be different!

This article is your assistant for creating an original breakfast. We've put together some great recipes to try!

To quickly switch between recipes, use the links in the blue box:

Classic fluffy omelette with milk and egg in a pan

We can not ignore the source of all the following amazing recipes. Of course, it all started with him, the classic omelet!

Only two main ingredients: eggs and milk, and what a taste and benefit!

Ingredients:

• Eggs - 4 pcs
• Milk - 120 ml
• Salt/pepper to taste

Cooking:

Break the eggs into a bowl, pour milk, salt, pepper to them and beat well together until a homogeneous consistency.

At this time, heat up a frying pan greased with oil. Pour the omelet into the pan and cover with a lid - this is a prerequisite for splendor.

Fry over medium heat for about 5-7 minutes, the bottom will be more ruddy, and the top will steam under the lid and be more tender.

Lush omelette in the oven like in kindergarten

Tall and lush omelet from our childhood.

It is prepared in the oven, which is most useful not only for kids, but also for adults. And no one can forget its taste, it is especially tender, milky!

Ingredients:

• 6 eggs
• 300 ml milk
• 1/2 tsp salt
• 20 g butter (soft, room temperature)

Cooking:

Break the eggs into a bowl.

Stir them, but don't beat them.

Pour in the milk and stir again.

For baking, choose a form with high sides. Lubricate it with butter.

Pour the egg liquid into the mold.

Place in the oven for 35-40 minutes at 200 degrees. Do not open the oven during cooking.

5 minutes before the end of cooking, brush the surface with butter.

The oil will help it brown beautifully and give it a flavor familiar from childhood.

You can eat! It turns out a very tender oven omelette, lush, beautiful and very tasty!

Crispy omelet with cheese in a pan

Wonderful recipe with crispy cheese crust!

Quick and easy breakfast, and very, very tasty!

Ingredients:

• 2 eggs
• 100 g grated cheese
• 50 g milk
• salt/pepper/herbs to taste

Cooking:

Prepare all ingredients. Shake eggs with milk, add spices.

Put the cheese in the pan and fry until it melts.

Pour the egg mixture on top.

Cover and fry until nicely browned.

After that, fold the egg "pancake" in half in the pan.

Can be served on the table. Wonderful breakfast!

Delicious omelette with vegetables - French recipe

A very interesting, tasty and healthy recipe for those who love vegetables.

See this video for cooking tips.

Treat your family to this wonderful vitamin breakfast.

Omelette roll with tomatoes, mushrooms and cheese

Such an elegant omelet roll can be prepared not only for breakfast, but also on the festive table, as a warm and even cold snack.

Ingredients:

• 6 eggs
• 50 g canned mushrooms
• 1 tomato
• 30 g cheese
• fresh herbs to taste

Cooking:

For a better understanding of the whole cooking technique, watch this video.

Omelet with bacon, cheese and potatoes

Hearty bachelor breakfast! He is not as fat and harmful as they say.

We will fry it without oil, on that small amount of pork fat that the bacon will release during frying.

Ingredients:

• Bacon (sausage) - 250 g
• Potatoes - 3 pcs
• Eggs - 3 pcs
• Cheese - 100 g
• Milk - 50 ml

Cooking:

Cut the bacon into strips and place in the pan.

Fry until golden brown. Drain the cooked bacon on paper towels to drain excess oil. Then it will be crispy.

Cut potatoes into small slices. Fry until done.

Grate the cheese on a fine grater and put in a pan on the prepared potatoes.

When the cheese is melted, spread the bacon over it.

Crack the eggs into a bowl, add milk, salt and shake well until the composition is homogeneous.

Pour the bacon and potatoes into the omelet, cover. Fry until the egg is cooked, it should be fried on the bottom and hardened on top.

It turns out very tasty! If desired, you can add other vegetables: green beans, tomatoes, garlic arrows, bell peppers.

Italian omelet frittata

Exquisite omelet with vegetables according to a real Italian recipe.

Ingredients:

• egg - 4 pcs
• hard cheese - 50 gr (parmesan)
• cherry tomatoes - 5 - 6 pcs
• bell pepper - 0.5 pcs
• leek - 1 pc.
• olive oil - 1 tbsp. the spoon
• thyme - 2 - 3 sprigs
• salt, pepper - to taste

Cooking:

Break the eggs and shake in a bowl.

Parmesan (or other hard cheese to taste) grate on a medium grater.

Cut the tomatoes into slices and let dry for 15-20 minutes.

Cut the leek into thin half rings and fry in a pan with high sides and a thick bottom, in olive oil. Put it on a plate.

Pour the beaten eggs into the pan and begin to fry over low heat.

When the bottom layer of the omelette is fried, add some salt and begin to evenly spread the chopped vegetables on top. Roasted leeks, cherry tomatoes, thyme and bell pepper strips.

Fry until cooked under the lid. You can also place the omelet in the oven and bake until golden brown.

Delicious rich and flavorful omelet!

How to make a steam omelette

Steamed omelet is very useful. It is prepared without oil, is dietary, this recipe is recommended for baby food.

Ingredients:

• eggs - 2 pcs
• sour cream - 20 g
• milk - 30 g
• salt and pepper to taste

Cooking:

Shake eggs with milk. Add sour cream and shake everything together again. Salt, if desired, pepper.

Take a baking dish, grease it with butter.

Pour the egg into the mold, place it on the double boiler grate in the multicooker bowl.

Pour 200-300 ml of water into the bowl, it can be hot. Turn on the steamer mode for 20 minutes.

If there is no slow cooker, then you can put a grate with an omelette on a pot of water, which will need to be boiled until the omelet is ready.

The finished omelette will be soft, very tender and healthy. You can decorate with herbs and serve with vegetables.

How to cook an omelet in a bag

The omelet is cooked in a bag for safety and health reasons.

Cooked without oil, it turns out to be very low in calories.

At the same time, it does not contain carcinogens, which are formed during frying in oil. Suitable for baby food.

Ingredients:

• eggs - 3 pcs
• milk - 150 ml
• salt to taste

Cooking:

The whole point of this method is that an egg beaten with milk is placed in a bag.

Here, many make the mistake of using ordinary food bags for cooking.

When heated, polyethylene begins to release harmful compounds directly into the cooking dish.

Important: Use only heat-resistant baking bags for this recipe.

Otherwise, all the usefulness of the recipe will come to naught.

So, having packed our egg product in a baking bag, we tie it well and send it to a pot of boiling water.

The package will float there, gradually its contents will cook and we will get a very soft, dietary product.

The same method is used when preparing an omelette in a jar.

All ingredients are placed in jars. Pour not up to the end, i.e. the contents will rise as it cools.

Banky is sent to the water bath. To prevent them from bursting, you can put a textile napkin on the bottom.

Glass is a completely safe material for cooking. And such an omelet will be very useful!

Delicate and airy French omelet

This recipe is simply amazing!

A crispy crust on top, and inside a tender and airy omelet, so porous that it sways when moving.

Authentic French omelette from Provencal chefs.

Ingredients:

• 3 eggs
• 30 g butter

Cooking:

Crack the eggs and separate the whites from the yolks.

Add the egg whites and start beating separately.

You should get stable peaks.

Only then add the yolks and continue to beat.

Grease a frying pan with oil and pour the foamy mass onto it.

Cover with a lid and fry for 2-3 minutes. Do not open the lid.

After the mass has baked and become stable, open the lid. Lift the edge of the omelet and place pieces of butter on several sides under it.

We need this to get a golden crust.

When the bottom is browned and no liquid remains on the surface, fold the omelette in half. Hold a little to fix this position.

Garnish with herbs and serve. Delicate, airy, light - an amazing omelet!

Omelet with cottage cheese

Healthy protein omelette, suitable for a fitness breakfast.

The combined benefits of cottage cheese and eggs, and at the same time amazing yummy.

Ingredients:

• eggs - 3 pcs
• cottage cheese (can be fat-free) - 200 gr
• green onions - 30 gr
• salt/pepper to taste

Cooking:

Beat eggs, add cottage cheese to them.

Chop the green onion in there.

Pour the mass into the pan and fry under a lid over low heat until the egg hardens.

Delicate, cottage cheese omelette is ready!

This is one of those dishes that you can eat even in the evening, the figure will not hurt.

We hope you enjoy our selection. Be sure to save it on social networks.

Cook and eat with pleasure! See you in new articles!