When mornings are busy but your body still needs real fuel, this High-Protein Omelet is a go-to. It’s fluffy, savory, and packed with protein to keep you full and focused—without feeling heavy or complicated.
By combining one whole egg with egg whites, you get the best of both worlds: rich flavor and extra protein with fewer calories. Add fresh veggies and melted cheese, and you’ve got a quick, healthy breakfast that actually satisfies.
Whether you’re eating before a workout, powering through a long morning, or just want a reliable protein-packed meal, this omelet checks every box.
Servings: 1 omelet
Total Time: 30 minutes
Difficulty: Easy
Calories per Serving: 262 kcal
Macros (per serving):
Protein: 30g | Carbs: 6g | Fat: 11g | Fiber: 0.5g
Look at the Recipe
- Fluffy texture with melted cheese throughout
- High-protein and low in carbs
- Perfect for breakfast, brunch, or a light dinner
Ingredients Needed
- Olive oil spray
- 1 large egg
- ½ cup egg whites
- 2 tablespoons fresh spinach, chopped
- 2 tablespoons red bell pepper, chopped
- 1 tablespoon red onion or scallions, chopped
- Kosher salt and black pepper, to taste
- â…“ cup shredded cheddar cheese (or cheese of choice)
How to Make Our High-Protein Omelet
-
Prep the pan.
Heat a nonstick skillet over medium heat and lightly coat with olive oil spray. -
Whisk the eggs.
In a bowl, whisk together the whole egg and egg whites until fully combined. Season lightly with salt and pepper. -
Cook the base.
Pour the egg mixture into the pan. Let it cook undisturbed for 1–2 minutes, until the edges begin to set. -
Add fillings.
Sprinkle spinach, bell pepper, onion, and cheese evenly over one half of the omelet. -
Fold and finish.
Once the center is just set, gently fold the omelet in half. Cook another 1–2 minutes, until the cheese melts and eggs are fully cooked. -
Serve.
Slide onto a plate and enjoy immediately.
This omelet works beautifully as a high-protein breakfast recipe that’s fast, flexible, and satisfying.
Storage & Serving Suggestions
- Best enjoyed fresh, but leftovers can be stored up to 24 hours refrigerated.
- Reheat gently in a skillet or microwave.
- Serve with whole-grain toast, avocado, or fresh fruit for a balanced meal.
Tips & FAQs
Can I make this omelet dairy-free?
Yes. Skip the cheese or use a dairy-free alternative.
Can I add more protein?
Absolutely. Add cooked chicken, turkey, or lean ham.
Is this good for weight loss?
Yes. It’s high in protein, low in carbs, and very filling.
Can I use all egg whites?
You can, but one whole egg adds flavor and nutrients.
What other veggies work well?
Mushrooms, zucchini, tomatoes, or kale all work great.
