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This easy High-Protein Zucchini Omelet, for one, is a healthy way to start the morning. Over 36 grams of protein and 1 cup of veggies!
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 omelets are Goat Cheese Herb Omelet with Nova Lox, Broccoli and Cheese Omelet, and Open-Faced Omelet with Feta, Roasted Tomatoes, and Spinach.
- 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.
- 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.
More High-Protein Breakfast Recipes You’ll Love:
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High-Protein Zucchini Omelet
283 Cals 31 Protein 10.5 Carbs 13 Fats
Prep Time: 5 mins
Cook Time: 12 mins
Total Time: 17 mins
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!
- 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.
Serving: 1omelet, Calories: 283kcal, Carbohydrates: 10.5g, Protein: 31g, Fat: 13g, Saturated Fat: 4g, Cholesterol: 194.5mg, Sodium: 844.5mg, Fiber: 2g, Sugar: 6g
Keywords: cooking for one, eggs, high protein, high protein breakfast, zucchini recipes