How to Make the Perfect Healthy Omelet

January 12, 2013 · Last Updated on April 25, 2019 By Anjali Shah on· Last Updated on

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Photo courtesy CookingLight magazine

Weekend brunch would not be complete without the omelet. It’s one of the most flexible dishes and can be dressed up (or down) in a variety of ways.

And while it is perfect for brunch, it also makes a great breakfast, lunch, or dinner. When prepared correctly, they are fluffy and soft, and with a few minor changes – can be made really healthy.

I like omelets that aren’t too eggy, and that are filled with tons of veggies. The husband loves omelets that are more traditional, with just a few veggies and herbs for texture and flavor.

I used to be intimidated by omelets – they seemed so difficult to make perfectly. But thanks to my new partnership with CookingLight, I now have access to their recipe for a perfect omelet – which I’m excited to share with all of you!

There are four basic steps to making an omelet:

Photo courtesy CookingLight.com

Prep work: Combine dash of salt, dash of pepper, and two eggs (or three egg whites) and (optional – 1 Tbsp low fat milk) in a small bowl. Stir with a whisk until just blended (do not overbeat).

Step 1: Heat an 8-inch nonstick skillet over medium heat. Melt 1/2 tsp butter (or 1/2 tsp olive oil) in pan; swirl to coat. Add egg mixture to pan; cook 60 seconds or until eggs are the consistency of very soft scrambled eggs (center will still look wet), stirring constantly with a rubber spatula. The key here is to stir the egg constantly and briskly to produce the smallest possible curds. Tilt the pan while stirring so the uncooked egg fills any holes.

Step 2: Once the egg has that soft scrambled eggs consistency, run your spatula around the edges and under the omelet to loosen it from pan. Push one end of omelet up onto front lip of pan.

Step 3: Roll other end of omelet toward lip to close omelet, or you can just fold it in half.

Step 4: Turn out onto a plate, seam side down.

If you make this recipe with 2 regular eggs, it will have 160 calories, 11g fat, 12.6g protein, and 0g fiber. If you make this recipe with 3 egg whites, it will have 100 calories, 4g fat, and the same amount of protein and fiber (~12-13g, 0g).

The recipe above makes a Classic French Style Omelet. But you can also mix it up by adding veggies – like this Western Style Omelet or this Indian Spiced Omelet.

Photo courtesy CookingLight.com

Kitchen Tools I Used for This Recipe:

A really great omelet pan like this one from Calphalon

A spatula that’s made for flipping eggs like this one

Personally, I like making my omelets with a dash of milk, 3 egg whites, and a tiny bit of yolk for color and flavor. So here is my twist on CookingLight’s Indian Spiced Omelet – modified from their original recipe here.