Healthy Omelet Basics

Making an omelet that feeds you and keeps you healthy has never been so easy.


By Jessica Cording, MS, RD, CDN


Omelets make a delicious meal option for breakfast or brunch, but also work for lunch or dinner. To make sure that your pick supports your health and fitness goals, try these tips for making it balanced.

Load Up On Veggies

Omelets are an easy way to work some veggies into your day. Add your favorite greens and have fun experimenting with seasonal vegetables. A few ideas to get you started: spinach, kale, chard, broccoli, peppers, asparagus, and mushrooms.

Whole Eggs vs Whites

Opinions vary on which is best. The American Heart Association recommends up to 4 whole eggs per week if you’re on a heart-healthy diet, but many health experts say that most healthy people can safely consume more than that.

As a dietitian, I generally recommend my clients who are concerned about their saturated fat and cholesterol intake make their omelets with one egg and several whites, or do all whites if they want to make room for a filling high in fat like cheese, bacon, or sausage. If numbers are helpful, keep it to 2 eggs or ½ cup liquid egg whites.

Pick One High-Calorie Add-In

As a general rule of thumb, pick meat or cheese instead of both. You’re already getting plenty of protein in the eggs, so look at meat and cheese as accents to add a hint of flavor—a little goes a long way. If you pick cheese, remember that it’s going to melt and spread, so you can get away with using a light touch. Don’t be afraid to try some less obvious choices like cottage cheese or part-skim ricotta. Avocado is another filling or topping which is very calorie dense (a quarter contains about 75 calories) so keep that in mind when constructing your perfect omelet.

Know What Your Priorities Are

Knowing what you want to make room for helps you know what to cut out. Think about what your needs are and about what appeals most. For example, you can add some grilled chicken for a post-workout protein boost, or dress up a veggie omelet with a tablespoon of goat cheese if you’re trying to keep things light but want a little creaminess.

Pick Smart Sides

If you’re dining out, many places serve toast and potatoes. To keep the meal more balanced, pick one carb: potatoes, toast, or fruit. If you’re ordering toast, go for whole grain bread for the extra filling fiber. Sweet potatoes are a great alternative to white potatoes thanks to their higher antioxidant content and slow-burning complex carbs. A simple green salad also makes a great omelet pairing.

Don’t Be Afraid To Branch Out

Just because you always have your eggs the same way forever doesn’t mean you can’t try new things. You might just find a new healthy favorite.

Jessica Cording, MS, RD, CDN, is a registered dietitian, health coach, and writer with a passion for helping others experience a happier, calmer life and a balanced relationship with food. For those in need of some healthy-eating inspiration, Jess created five day's worth of delicious make-ahead lunches to make it even easier to eat well on a busy day. For more information on Jess, check out her website and follow her on InstagramTwitterFacebook and Pinterest.

Main Photo Credit: Timolina/; Second Photo Credit: bitt24/; Third Photo Credit: MSPhotographic/

Jul 4, 2017