Diet vegetable omelet: recipes and recommendations. Hearty and low-calorie breakfast: diet omelet

That's what makes our time good, because along with all sorts of fashion trends, today the fashion for a healthy lifestyle is reviving and gaining momentum. No, no, we are not talking about the weight loss craze that has become fashionable since the days of Twiggy. We are talking about the fashion for sports and healthy food. And healthy food is not only natural products, but also low-calorie dishes prepared in gentle ways. For example, a dietary omelette. To make this popular dish exactly dietary, it is cooked in the oven, in a microwave oven or steamed. We offer you the recipe for just such an omelet. Yes, not one, but several! And what recipe to choose and how to cook an omelet, choose for yourself.

Omelet with vegetables in the microwave

A very easy vegetable omelet recipe. In the microwave, it cooks, firstly, quickly, secondly, without adding any oil, and thirdly, it turns out lush and, surprisingly, juicy. This recipe is for one or two servings. Therefore, if you want to cook it in a larger volume, just increase the amount of food. So, we are mastering the recipe for an omelette in the microwave.

Ingredients:

• Handful of freshly frozen mixed vegetables
• 3 raw eggs
• Half a glass of fresh milk
• Salt and spices

Cooking:

If you really want to make a diet dish, then take skim milk - this will not affect the taste of the omelet. So, pour the eggs into a bowl and beat them with a fork until a light foam appears. Now, continuing to whisk, add milk, add salt and spices to taste (curry, paprika, dried basil, and a mixture of Italian herbs).

Next, take a plastic or glass container and put frozen vegetables in it. Vegetable mixture can also be any. An omelet with a Hawaiian mixture is very tasty, but in general there is not much difference. The main thing is that it does not include potatoes and large pieces of vegetables. Pour the milk-egg mixture over the vegetables and send the mold to the microwave. We set the timer for ten to fifteen minutes and turn on the oven at full power. After the longed-for sound "ding!" we take out the form, put the omelette on a plate and enjoy the taste of this healthy diet dish.

Note:

The omelette pan should be large enough, as the volume of the mixture increases three to four times when cooked in a microwave.

Diet protein omelette

An excellent diet dish made from egg whites. This option is suitable for omelet lovers who care about their figure.

Ingredients:

• 2 egg whites
• 3 tablespoons unleavened milk
• 2 tablespoons green peas (canned)
• 1 fresh ripe tomato
• A teaspoon of olive oil
• green onion
• Salt and spices

Cooking:

Separate the whites from the yolks and pour them into a bowl. Then add the salt and beat the whites with a fork until light foam. Now, continuing to beat, add milk, and at the very end put chopped green onions and mix everything. We grease the pan with olive oil, put it on the fire and fry the tomato sliced ​​\u200b\u200bin circles in it. Then spread the green peas on the tomatoes and fill everything with an omelette mixture. Cover the pan with a lid and bring the omelette to a boil.

Omelet with mushrooms in the oven

Ingredients:

• 4 eggs
• 700 grams of fresh mushrooms
• 2 tablespoons butter
• 4 tablespoons olive oil
• Tablespoon of lemon juice
• Salt and spices at your discretion

Cooking:

Wash mushrooms, dry and cut into slices. We put a brazier on the fire and put in it a tablespoon of butter and two tablespoons of olive oil. When the oil is hot, put the chopped mushrooms into the brazier and fry them for about three minutes. In the meantime, we clean and pass the garlic through a press, and then add it to the mushrooms and put the spices there. We continue to fry for another three minutes. At the end of cooking, pour in lemon juice, put salt, mix and remove the brazier from the heat.

We take another pan or refractory baking dish and turn on the oven. While the oven is preheating, dissolve the remaining butter in the roasting pan and add two tablespoons of olive oil to it. We spread half of the mushroom frying in the pan and fill it with beaten eggs until light foam. Fry the omelette in a pan until it seizes around the edges. Put the remaining mushrooms on the still liquid omelet in the middle and put the pan in the oven. We bring our dish to readiness already in the oven. This will take approximately three to four minutes.

Sweet omelet in the oven

In the oven, you can also cook a dessert version of an omelette. Of course, this dish is unlikely to suit you if you are on a diet. Although as a dessert it is quite harmless and safe for the figure.

Ingredients:

• 4 egg whites
• 2 tablespoons of sugar
• Half a glass of apricot jam
• Vegetable oil

Cooking:

The advantage of this type of omelette is the use of only egg whites. The disadvantage is the presence of sugar. But in any case, the dessert turns out to be quite dietary. So, separate the egg whites, pour them into a bowl and beat in a light foam. Now add sugar, apricot jam and mix everything well. Lubricate the refractory form with vegetable oil and lay out the resulting sweet mass. Bake the omelette in a preheated oven. Serve dessert with hot milk or a chilled milkshake.

Simple diet omelette

This recipe is remarkable for the way it is prepared. And what is the secret - now we will find out.

Ingredients:

• 3 eggs
• Half glass of skimmed milk
• Salt of your choice

Cooking:

Put a pot of water on the fire first. Pour the eggs into a bowl, add salt and beat them until foam appears. Then add milk and beat well again. And now the most interesting. To make an omelette, we need two baking bags. Pour the milk-egg mass into them and tie the bags so that there is some free space left in them. We lower the bags into boiling water and cook the omelet for about twenty minutes. After that, we take out the bags from boiling water, turn them inside out and shake out the contents on plates. That's all!

Choose a recipe and cook a diet omelette in the oven, in a pan or even in boiling water and enjoy the result and the process itself. Bon appetit and success in the culinary field!

Omelet is a favorite dish of eggs and milk. The main advantages of the dish include ease of preparation and a small amount of ingredients. Cooking will be mastered even by an inexperienced cook.

Nutrition experts advise people on a diet to pay special attention to omelettes. This dish has few cherished calories, but a lot of satisfying protein, which is so necessary for losing weight. And an omelette can be prepared in several versions, which will pleasantly diversify the dietary diet.

Dish features

To lose weight, you need to limit yourself in food. The body burns fat when it expended more energy in a day than it received from food. The unit of measure for this energy is the kilocalorie (kcal).

If a person spends 1700 kcal per day, then he should eat no more than 1400-1500 per day. Then the extra pounds will inevitably begin to melt. Counting the calorie content of food and eating low-calorie foods is the basis of losing weight.

We reduce calories

A classic omelette is made with full fat milk, butter and sour cream. But the dietary "lite" version is no less tasty. To reduce the calorie content of the dish, you can:

1. For recipes with milk, use a low-fat product. 100 g of milk with a fat content of 1% contains 24 kcal, 2.5% - 54 kcal, 3.2% - 60 kcal. The lower the fat content of milk, the lower the total calorie content of the dish.
2. Cook an omelette with water without adding milk at all.
3. Take only proteins for making an omelette. The calorie content of chicken protein is 44 kcal per 100 g of product, and the yolk is as much as 352 kcal. The protein weight of 1 chicken egg is on average about 30-35 g, which will be only 13-16 kcal.
4. Salt the dish just a little. A minimum of salt is an important dietary principle. This will help the body get rid of swelling and cleanse toxins.
5. Do not fry vegetables using oil (this adds calories), but stew or steam them.

By following these principles, it's easy to make a delicious yet low-calorie diet breakfast omelet. Losing weight should master the preparation of an omelette in the oven, steamed. You can fry eggs in a frying pan, if you take oil in the smallest amount.

It is better to choose interesting low-calorie recipes, cook with pleasure, and lose weight slowly and “with taste”.

Where allowed

Omelet will fit perfectly into most weight loss diets. Nutrition experts recommend eating a breakfast dish for people who adhere to protein, vegetable and carbohydrate diets.

But it is necessary to take into account different nuances. For example, a recipe with chicken breast is suitable for the Dukan diet in the first stage, but not with vegetables. On a mono-diet (diet of one product), an omelette for breakfast is possible only in its "egg version", that is, without the addition of other ingredients. So losing weight should carefully read the requirements of the chosen diet.

A dietary omelet is good for a high protein breakfast. A person has a longer feeling of satiety.

The following culinary secrets will help even a novice cook to succeed:

1. The secret to a fluffy omelette is the right way to beat the eggs with milk or water. This should be done carefully (and not intensively), being careful not to destroy the structure of the eggs, with a fork or whisk.
2. Greens, vegetables, spices should be added already to the whipped mass. This is also necessary for the future splendor of the omelet.
3. For cooking, it is best to use a container with a lid, which provides for steam removal. Then the dish rises well and browns.
4. Excess milk or water will cause the omelette mass to settle and release "juice".
5. So that a well-raised omelette does not fall off, it is not removed from the fire (or not taken out of the oven) immediately after cooking, but left on the cooling surface for some more time. Some restaurants even serve omelets on preheated plates.

And of course, you need to choose a recipe for a dietary omelet for breakfast to your liking. It all depends on how you approach the cooking process: if with interest and passion, then the result will surely please.

Recipes with and without butter

There are many recipes for a delicious diet egg omelette, everyone will find their own version. The following recipes do not specify salt, it should be added to taste.

Protein Steam

This recipe uses only egg whites.

Products:

• egg - 2 pcs.;
• milk 1% - 120 ml;
• butter - 5 g.

Actions:

1. Crack the eggs, separate the whites.
2. Mix them with milk.
3. Grease the bottom and sides of a cooking container with butter.
4. Pour eggs into it with milk.
5. Place in steamer for 10-15 minutes.

Calories: 91 kcal.

Important! In a protein recipe, you can use milk with a higher fat content. But then the calorie content of the finished dish will increase.

in a frying pan

The proposed recipe tells how to cook a dish in a pan.

Products:

• eggs - 3 pcs.;
• milk 1% - 3 tablespoons;
• fresh chopped greens - a pinch.

Actions:

1. Crack the eggs, separate the whites.
2. Mix them with milk.
3. Add greens to the omelet mass.
4. Heat up the pan well.
5. Pour whites with milk on it, close the lid.
6. Lower the stove temperature.
7. Roast for 5-7 minutes.

Calories: 55 kcal.

Important! In the recipe, the cooking container is not lubricated with oil. Use a non-stick pan.

Lush

Products:

• eggs - 2 pcs.;
• butter - 5 g;
• milk 1% - 4 tbsp.

Actions:

1. Mix eggs with milk.
2. Pour eggs with milk into it, close tightly.
3. Reduce the temperature of the stove to medium, simmer the dish for another 2-3 minutes (the omelet will begin to thicken).
4. Reduce the heat to a minimum, bring the dish to readiness (another 4-5 minutes).

Calories: 208 kcal.

Important! The secret of the splendor of an omelette is not in the ingredients, but in the intricacies of cooking. A heavy bottomed pan is required. For splendor, the omelet must be “steamed” with high quality.

In the oven

The proposed recipe is cooked in the oven, and as you can see in the photo, the dish turns out to be as beautiful as in the pan.

Products:

• eggs - 3 pcs.;
• milk 1% - 1 tbsp.

Actions:

1. Whisk eggs with milk.
2. Preheat the oven to 180 degrees.
3. Pour the egg-milk mass into a container for cooking.
4. Place in oven for 20 minutes.

Calorie content: 280 kcal.

Important! This is a more hearty, satisfying breakfast option. It can be prepared if a busy day is expected.

Without milk

Products:

• eggs - 2 pcs.;
• cottage cheese 1.8-2% - 50 g;
• butter - 5 g.

Actions:

1. Stir the eggs until smooth.
2. Add cottage cheese to them, mix thoroughly with a fork.
3. Heat up a frying pan, brush with oil.
4. Pour eggs into it with cottage cheese.
5. Close the pan tightly for 3 minutes, turn off the stove.
6. Leave the omelette to “reach” under the lid for a few minutes.

Calories: 241 kcal.

Interesting! Such an omelet "pancake" can be seasoned with herbs and rolled up like in a restaurant.

With vegetables

This variant tells how to make a tasty and healthy dish with vegetables.

Products:

Actions:

1. Wash and cut vegetables into pieces.
2. Stew vegetables in a pan or steam in a double boiler so that they release water.
3. Mix eggs with milk.
4. Finely chop the greens, add to the scrambled mass.
5. Heat up a frying pan, brush with oil.
6. Put the vegetables (without liquid) in the pan.
7. Pour in the egg and milk mass, close the lid.
8. Lower the stove temperature.
9. Fry 5-7 minutes.

Calories: 241 kcal.

Peculiarity! Instead of peppers and tomatoes, stewed zucchini, squash and eggplant are suitable for an omelet. The calorie content of the dish will not increase.

conclusions

A low-fat omelet as breakfast is a great dish for those who want to lose weight. Starting from it a day, you can not only eat delicious food, but also stay full for a long time due to the high protein content in eggs.

Omelet is a French word. But in our area they prepare a dish not at all like in France. Milk and water are not added to scrambled eggs. The French do not cover the dish with a lid for splendor. Their traditional recipe is a flat omelette folded into an envelope with vegetables inside. In other countries, scrambled eggs are also popular. In Spain it is called tortilla, in Italy it is called frittata.

Most women who watch their figure are wondering if it is possible to eat an omelette on a diet? Not only possible, but necessary. In proper nutrition, one of the most important points is a full meal for breakfast. Food in the morning should be hearty, healthy and quick to prepare. An omelette or scrambled eggs is ideal.

The most high-calorie foods should be used for breakfast or lunch. If the first meal is full, and not a snack, then for dinner the body will not require excess calories. In a chicken egg, 150 kcal, in protein - 18 kcal. For a strict diet, a protein omelet is suitable. As you can see, even breakfast can become low-calorie. In addition, protein foods should predominate in the diet of losing weight. Then the fat is burned faster and the foundation for muscle mass appears.

Omelet is a healthy and quick egg dish. They contain proteins, fats and carbohydrates, amino acids and microelements, vitamins B2, B6, B12, D and E. The rich composition of substances necessary for the body supports the immune system, improves skin condition and the digestive tract. But due to the high amount of cholesterol content per day, it is recommended to eat no more than 3-4 eggs. Therefore, for those who follow proper nutrition, an omelette can be eaten every day.

5 secrets of proper cooking

A few tricks will help you cook a dietary omelette correctly and quickly.

1. Whisk eggs with milk. The longer this is done, the more splendor can be achieved.
2. Brush the inside of the pan lid with butter. This will allow the mixture to rise higher.
3. Sour cream and mayonnaise for taste. 2 teaspoons for 3-4 eggs will give the dish a creamy taste.
4. The finished omelette should easily “slide” onto the plate. To do this, first cook the dish at maximum temperature until it rises. And then over low heat until done.
5. Excess liquid can spoil the dish. Therefore, milk should be no more than 1.5 tablespoons per 1 egg.

Cooking in a frying pan

Classic recipe

Despite the fact that the food is cooked in a pan, the omelette is low in calories and satisfies hunger well.

You will need:

• egg white from two eggs;
• milk - 2 tablespoons;
• salt - a pinch;
• greenery;
• olive oil.

Cooking

1. Grease a heated pan with olive oil.
2. Whisk egg whites with milk.
3. Add salt and chopped herbs.
4. Pour the mixture into the pan and cook over low heat with the lid closed for 5-7 minutes.

Add vegetables or fruits

According to the recipe described above, you can cook a dietary omelette with vegetables. You can add olives, peas, tomatoes, asparagus, spinach, beans to it.

Vegetables should be pre-fried or stewed so that excess juice comes out. And only then throw into the finished mixture. Then the dish will not turn out watery.

Pour the beaten eggs with milk into the pan. Then put the vegetables on top and simmer over low heat. Diet vegetable omelette will be ready in 5-10 minutes.

How to make a diet fruit omelet? Very simple. But the taste is not for everybody. The combination of eggs and fruits is very original, so not everyone will like it. You can add apples, pears, peaches, apricots, any berries. It is enough to cut them into slices or cubes. Pieces that are too large can make cooking difficult, and beaten eggs will cook faster than fruit.

The secret to making fruit omelettes is that the filling should be slightly steamed or baked, but not fried at all. The dish is prepared in a slow cooker or in the oven, and not in a pan.

Recipe in the oven

The recipe is suitable for an omelette diet, as it is cooked in the oven without the addition of vegetable oil.

You will need:

• eggs - 5 pieces;
• milk - 1 glass;
• salt.

Cooking

1. Gently beat the eggs with milk with a fork, without disturbing the natural structure of the egg. Add salt.
2. Pour the mixture into a parchment-lined mold.
3. Put in a preheated oven at 150 degrees. Cooking time - 15-20 minutes depending on the width of the container.

Recipe in a slow cooker with semolina

Despite the use of semolina in the recipe (a product with which they quickly recover), the dish turns out to be dietary, since semolina cooked in milk contributes to gaining extra pounds. The calorie content of porridge (per 100 g) cooked with water is 80 kcal, with milk - 123 kcal. Moreover, the recipe uses only one tablespoon of semolina.

You will need:

• eggs - 5 pieces;
• milk - 200 ml;
• semolina - 1 tablespoon;
• salt - a pinch;
• butter - 10 g.

Cooking

1. Soak semolina in milk for 30 minutes to swell.
2. Whisk the eggs.
3. Add milk with semolina and salt. Whisk the mixture.
4. Lubricate the multicooker bowl with oil and heat to 180 degrees.
5. Set the baking mode to 15 minutes.

A more dietary omelet will be made from egg whites and semolina. To do this, beat the proteins, add the rest of the ingredients and cook in a slow cooker.

Omelet in the microwave

The recipe for dietary scrambled eggs is perfect for a quick snack, as the dish is cooked in the microwave in a couple of minutes. Beat the mixture of beaten eggs and milk, pour into a ceramic, glass or porcelain dish. Put in the microwave for 4-5 minutes at medium temperature.

When there is no time at all, but you need a snack, the original recipe for a dietary omelette in a cup will come to the rescue. Pour the egg mixture (optional without adding milk) to half a cup. Add mushrooms, ham, vegetables, cheese if desired. Place in the microwave for 1 minute. Remove and stir with a fork. Put it on for another 1.5 minutes. Ready omelet can be sprinkled with chopped herbs.

As you can see, an omelette can be cooked deliciously, quickly and in various kitchen appliances. You just need to find "your" recipe. After all, an omelette is relevant for losing weight and maintaining a slim figure.

This dish provides our body with optimal nourishment - a dietary omelette is easy to cook both in a pan, and in the oven or steamed. Some useful recipes are given in our article.

Omelet in the microwave

This recipe for a dietary omelette is perhaps the most satisfying and quick. To prepare it, take egg whites (8 pcs.), Onions, frozen mushrooms (400 g), a small amount of olive oil.

Fry the onion and thawed mushrooms in a pan (season). Whisk the whites, slightly salting them. Put the mushroom mass on a microwaveable plate, pour over the protein mass. Turn on the microwaves (power 600 W), cook for 3-4 minutes.

Omelet in a multicooker

A light vegetable omelette can be cooked in a slow cooker using different modes for this purpose. Pour a spoonful of olive oil into the bowl, put the chopped onion, fry until transparent. Add eggplant slices (salt them beforehand and then drain the dark juice to remove bitterness). Release the pepper from the seed box, cut into strips, add to the vegetables. Scald the tomatoes, cool in cold water, peel, cut. Add to vegetable mixture. Stir the mass. Beat eggs (3 pcs.), Dilute with milk (100 ml). Pour into a bowl. Cook 20 minutes (Baking). You can not bake the same omelette, but steam it by pouring the mass into a mold and setting the desired mode.

Omelet in the oven

How to cook a diet omelette in the oven? Take 6 eggs and 100 ml of milk. You will also need onions, a few boiled cauliflower, tomatoes (2 pcs.) And bell peppers (1 pc.).

Let vegetables in a small amount of vegetable oil (season them to taste). Put the vegetable mixture in a mold, pour over the eggs beaten with milk and salt. Cook in an oven heated to 200 degrees for about 20 minutes.

Omelette for a couple

Diet omelette for breakfast is ideal for those who follow their figure. To prepare a steam omelette, you will need a faience, porcelain or enameled bowl (bowl). Beat 2 eggs with 100 ml of milk and onion gruel (pass the onion through a meat grinder or chop in another way). If this ingredient does not suit you, then simply exclude it. Salt the mass, pour into a greased bowl. Boil water in a low wide saucepan. Place a bowl there (water should not reach 2 cm to the edges of the bowl). Cook the omelette over high heat, watching its condition (move the thickened mass away from the edges). After 7-10 minutes after the start of the process, mix the mass, leave it on the steam bath for some more time. You can make the same omelette by pouring the mass into a mold and placing it in a colander or on a special tab for steaming (place them in a pot of water).

Omelet with tomatoes

Peel 600 g of tomatoes from the skin. Fry them in vegetable oil until the liquid evaporates. Beat 5 eggs with 200 ml of milk, salt, season with ground pepper. Pour the egg mixture over the tomatoes, cover the pan with a lid, fry until tender, shaking the dishes from time to time.

Cooking a diet omelette is not difficult at all. If you want to further reduce the calorie content of the dish, you can not fry the vegetables, but grill or bake them.

An omelette is the perfect breakfast option. He will be able to give a good impetus to productive work during the day. In addition, the low calorie content of eggs allows you to eat such a breakfast during diets. The main thing is proper preparation. Omelet is popular all over the world, so there are a lot of ways to cook it, as well as ingredients that can be added to the dish. This dish is cooked in a pan, steamed, in a slow cooker, in the microwave, baked in the oven. Athletes often make it only from proteins, then the calorie content of the dish is quite insignificant.

Recipe for a diet omelet in a pan

Diet omelette in a pan is a classic dish. To prepare it, you need to beat two whole eggs and six proteins, add a tablespoon of milk and semolina to them. Then you should heat a non-stick frying pan and pour the egg mixture into it, add greens and salt. When the edges of the omelette begin to lag behind the pan, it needs to be turned over. After that, fry for another 30 seconds. A tasty and healthy breakfast is ready! This dish can be varied by adding tomatoes, champignons, cheese to it. You can also boil the chicken, cut it into small pieces and put on one half of the omelette, covering the second.

Diet omelet in the oven

To prepare the dish, beat eggs with milk per egg - 50 ml of milk. Beat gently with a fork. In the resulting mixture, you can add various spices, rub garlic, slices of tomatoes, meat. Another interesting option is to add spinach leaves. Next, the egg-milk mixture should be poured into one small mold or several small molds to get a portioned dish. Put in the oven to bake for about 15-20 minutes, depending on the size of the molds.

Recipe for a diet omelette in a slow cooker

In a slow cooker, you can cook an interesting and satisfying vegetable omelette. To prepare it, it is necessary to pour a little unrefined sunflower oil into the bowl of the multicooker, heat it up in the “quenching” mode. Pour finely chopped eggplant and onion into a bowl. Scald and peel a few tomatoes, chop. At this time, the eggplants will brown a little, then you need to pour the tomato mixture into them and simmer for a couple of minutes. Change the mode to "baking" and pour in the egg-milk mixture. Egg-milk mixture is prepared based on one egg - 50 ml of milk at room temperature. You need to beat with gentle movements with a fork. Cook the dish for 20 minutes.

Recipe for a diet omelette in the microwave

Omelet in the microwave is the fastest breakfast option. To prepare it, you need to beat three eggs and 150 ml of milk, add a tablespoon of semolina, salt. In the container in which we will prepare the dish, we put finely chopped half of the pepper, two cherry tomatoes. After that, pour the egg-milk mixture over the vegetables, sprinkle with chopped dill on top, put pieces of cheese. We put the future omelet in the microwave for 2-3 minutes at medium power until cooked.

Steamed omelet recipe

Steamed omelet is the most dietary and healthy breakfast dish. To prepare it, you need to beat a mixture of milk and eggs (per egg - 50 ml of milk). Add chopped greens, spinach leaves or chopped onions. Pour the mixture into a small enamel bowl. Boil some water in a separate saucepan and put the dishes with an omelette on it. Cook the dish for a couple of minutes 10. 5 minutes after the start of cooking, the omelette should be mixed. You can also cook a steamed omelette in a slow cooker by pouring the egg and milk mass into a special form and setting the “steamed” mode.

Thus, a low-calorie omelette is an indispensable assistant for every housewife who not only wants to cook deliciously, but also look good. There are a lot of options for its preparation, so breakfasts can be different every day, but always hearty and healthy. Undoubtedly, everyone can find their favorite recipe.