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How to cook dietary vegetable omelet. Hearty and low-calorie breakfast: diet omelet

Omelet is a French word. But in our area they cook the dish quite differently from France. Milk and water are not added to scrambled eggs. The French do not cover the dish for pomp. Their traditional recipe- a flat omelet, folded in an envelope with vegetables inside. In other countries, scrambled eggs are also popular. In Spain it is called a tortilla, in Italy it is called fritatta.

Most women, adhering to PP and watching their figure, wonder whether it is possible to eat an omelet on a diet? Not just possible, but necessary. In proper nutrition, one of the most important points is a complete breakfast meal. Food in the morning should be hearty, healthy and quick to prepare. Omelet or scrambled eggs - perfect option.

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

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 normal immune system, improves the condition of the skin and the functioning of the digestive tract. But due to the large amount of cholesterol content, it is recommended to eat no more than 3-4 eggs per day. Therefore, to those who observe proper nutrition, an omelet can be eaten every day.

5 secrets of proper cooking. Benefit or harm

A few tricks will help you prepare a dietary omelet correctly and quickly.

  1. Beat eggs with milk. The longer you do this, the more splendor you can achieve.
  2. Lubricate the inside of the skillet 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 add a creamy flavor to the dish.
  4. The finished omelet should slide easily onto the plate. To do this, first cook the food at the highest temperature until it rises. And then on low heat until tender.
  5. Excessive liquid can ruin the dish. Therefore, there should be no more than 1.5 tablespoons of milk per 1 egg.

Cooking in a pan

Classic recipe

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

You will need:

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

Preparation

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

Add vegetables or fruits

According to the recipe described above, you can make a dietary omelet 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 it into the finished mixture. Then the dish will not turn out to be watery.

Pour the beaten eggs and milk into the skillet. Then put the vegetables on top and simmer over low heat. Dietary vegetable omelet will be ready in 5-10 minutes.

How to make a dietary omelet from fruits? Very simple. But the taste is not for everybody. The combination of eggs and fruits is very original, so not everyone will suit. You can add apples, pears, peaches, apricots, any berries. It is enough to cut them into slices or cubes. Too much large chunks can complicate the cooking process, and beaten eggs will cook faster than fruit.

The secret to making fruit omelettes is that the filling should be lightly steamed or baked, but not fried in any way. Prepare the dish in a slow cooker or in the oven, not in a frying pan.

Oven recipe

The recipe is suitable for an omelet diet, as it is cooked in the oven without adding vegetable oil. It turns out very tasty and appetizing as in the photo.

You will need:

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

Preparation

  1. Whisk the eggs and milk gently with a fork, without disturbing the natural structure of the egg. Add salt.
  2. Pour the mixture into a parchment-lined dish.
  3. Place 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 get better), the dish turns out to be dietary, since the set extra pounds promotes semolina cooked in milk. The calorie content of porridge (per 100 g) cooked in water is 80 kcal, in milk - 123 kcal. Moreover, the recipe uses only one tablespoon of semolina. This dish can be eaten even at night.

You will need:

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

Preparation

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

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

Omelet in the microwave

The Diet Scrambled Eggs recipe is perfect for a quick snack, as it takes a couple of minutes to cook the dish in the microwave. Whisk the beaten egg and milk mixture and pour into a ceramic, glass, or porcelain dish. Place in the microwave for 4-5 minutes on medium heat.

When there is no time at all, but you need a snack, you will come to the rescue original recipe dietary omelet in a cup. Pour the egg mixture (no milk added) to half a cup. Add mushrooms, ham, vegetables, cheese if desired. Place in the microwave for 1 minute. Remove and stir the dish with a fork. Put on for another 1.5 minutes. Sprinkle the finished omelet with chopped herbs.

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

This dish provides our body with optimal nutrition - a dietary omelet is easy to cook in a pan, in the oven or steamed. Some healthy recipes are given in our article.

Omelet in the microwave

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

Fry the onions and defrosted mushrooms in a skillet (season). Beat the whites, lightly salting them. Put the mushroom mass on a plate for microwave oven, fill with protein mass. Turn on microwaves (power 600 W), cook for 3-4 minutes.

Omelet in a slow cooker

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

Omelet in the oven

How to cook a diet omelet 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 pepper (1 pc.).

Simmer vegetables in a little vegetable oil (season to taste). Lay out vegetable mix into the mold, fill with eggs, beaten with milk and salt. Cook in an oven preheated to 200 degrees for about 20 minutes.

Steamed omelet

A diet scrambled eggs for breakfast are ideal for those looking for weight gain. To prepare a steam omelet, you will need an earthenware, porcelain or enamel 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 mixture, pour into a greased bowl. Boil water in a low, wide saucepan. Place the bowl there (the water should not reach 2 cm to the edges of the bowl). Cook the omelet over high heat, observing its condition (move the thickened mass away from the edges). Stir the mass 7-10 minutes after the start of the process, leave it on the steam bath for a while. You can make the same omelet by pouring the mass into a mold and placing it in a colander or on a special tab for steaming (put them in a pot of water).

Omelet with tomatoes

Peel 600 g of tomatoes. Fry them on vegetable oil before evaporation of the liquid. Beat 5 eggs with 200 ml of milk, salt and season with ground pepper. Pour the egg mixture over the tomatoes, cover the pan with a lid, fry until tender, shaking the dishes occasionally.

Making a dietary omelet is a snap. If you want to further reduce the calorie content of the dish, you can not fry the vegetables, but grill or bake them.

Once upon a time, egg dishes were considered the breakfast of aristocrats. Nutritionists are sure that omelet - best breakfast with dietary nutrition. After all, eggs are rich in protein and protein, which are so necessary for losing weight. Since proteins are the "builder" of muscle tissue, they replace the burned-off fat with toned and elastic muscles. Let's cook together delicious omelet which will make your body beautiful!

It would seem that there is nothing easier than making a delicious dietary breakfast for breakfast. fluffy omelet... However, there are several secrets that will make your meal healthier and lower in calories. Diet omelet can be cooked in a standard way in a pan, or in a slow cooker, microwave oven, or baked in the oven. The secret of a dietary omelet is to use only proteins in the dish, excluding the yolks. This dish has more low calorie content(54 kcal instead of 184).

Cooking an omelet in a pan

Preheat the pan, greased with olive oil. Beat two egg whites with two tablespoons of milk, add salt and herbs. When the pan is preheated, pour the omelet with milk and cook over low heat, covering with a lid. Your breakfast is ready in 5-10 minutes!

Omelet with vegetables

There is nothing healthier than a combination of eggs and vegetables. So why not feed yourself a tomato omelet? It is enough to cut the tomato into thin slices, fry in a pan and pour over the whipped egg whites and milk. If you wish, you can not be limited to tomatoes alone, you can add any vegetables: peas, carrots, asparagus, peppers, olives. The main thing is not to make your portion large, remember that moderation in everything is important when dieting! If you want to reduce the calorie content of your dish, it is recommended to bake an omelet in the microwave. Place vegetables in a bowl, cover with egg white and cook at 750 W for 4-5 minutes.

How to make an omelet in the oven?

The advantage of the oven is the possibility of cooking without adding oil. An omelet with feta cheese, tomato and sweet pepper will be very tasty and nutritious. Put peppers and tomatoes, cut into slices, in a mold, fill with whipped egg whites and cook for about 5 minutes. Then put the chopped cheese and, if desired, sprinkle with herbs and bake for another 3 minutes. The dish turns out to be very tasty and healthy.

Omelet in a slow cooker – a real find for losing weight!

That's really what can please you on a diet, it's an omelet cooked in a slow cooker. Thanks to the sealed lid, in the multicooker the omelet turns out to be lush and tasty, does not lose its moisture, and also retains all its useful substances, in particular vitamin D. Even the classic omelet, the recipe of which everyone knows, will turn out to be incredibly juicy and tasty! For cooking, the following programs are suitable: "Stewing", "Multipovar", "Baking", temperature 110 degrees, cooking time - 10 minutes.

Children's omelet

When mom is on a diet, then the whole family begins to eat right. It will be very useful for children to eat an omelet for breakfast with their beloved mother. But if the kid does not like vegetable omelet, then why not pamper him with children's omelets. Cut the apple into thin slices, bake in the oven for 3 minutes. Beat the whites with milk, add cottage cheese, cinnamon, a little honey. Pour the resulting mixture on top of the apples and bake for 5 minutes. Your little one will be very happy with such a healthy and slightly sweet breakfast! How to decorate a children's omelette, photos of the chefs will tell you.

Good day!

Today we will cook an omelet for breakfast for weight loss. Put aside the butter and the pan - we're definitely not going to fry it.

Let's prepare a delicious dietary omelet in two ways. It is very fast and the result will please you. By the way, this breakfast is suitable not only for those who dare to lose weight.

If you decide to go on a diet, then it is better to start not on Monday or the 1st, but with breakfast. With any weight loss diet, how you cook is important.

Food should be low in calories, but always tasty and nutritious.

Better to avoid:

Frying in oil;
a lot of spices;
salt.

Salt and spices interfere with proper fluid metabolism in the body, the fluid stagnates, and your legs and arms swell.

Diet meals should be light but nutritious. Eggs for breakfast - great option... They contain:

Protein;
omega-3;
fatty acid;
magnesium, potassium, iron;
vitamin A.

They are quickly absorbed, do not cause heaviness in the stomach. As I said, we will not fry it in a pan. When frying, useful substances die.

The benefits of the product are reduced, but the harm is obvious - frying in oil and high temperatures negatively affect the quality of the product.

We will make a very simple omelette in several ways. It will become your favorite breakfast for weight loss.

Steps for preparing a mixture for different options the preparations are the same.

Ingredients:

  1. Eggs - 2 pcs (more if the eggs are small)
  2. Olive oil- 1 tbsp. l
  3. Milk - 1 tbsp. l
  4. Greens to taste
  5. Cheese (Parmesan can be taken, but I had young cow cheese)
  6. Any ham, sausage, cold cuts (most importantly, we choose lean meat).
  7. You can add something else to taste:
  8. Mushrooms
  9. Cherry tomato
  10. Chia seeds or any other
  11. Bell pepper etc.

Cooking method:


Please note: I do not put salt. I had a piece of smoked meat, it's already a little salty.

Spices are also not needed - fresh herbs gives bright taste... You can add some black pepper to taste.

A Few Tips

  • so that the omelet does not fall off - add a tablespoon of flour;
  • want to make it very lush? Add a teaspoon of baking powder;
  • use only cold eggs for cooking. They shake better;
  • if you are allergic to dairy products, you can replace milk with a tablespoon of water;
  • to fry an omelet beautifully - use special molds, metal or silicone. The mixture does not spread, and you will get pretty hearts and flowers. I bought them on this site have been serving for several years. And easy to wash.

Now you can make a quick diet omelet. Our step by step recipe will help you not to get confused. Yes, these are a bit non-standard methods.

But - no frying and burnt crust, does not burn to the pan. Cooking is easy, especially if you have inspiration.

Subscribe to blog updates, we still have many good recipes for those who are actively losing weight.

Bon Appetit!

Let's start losing weight with an omelet for breakfast

5 (100%) voted 1

When composing an individual diet in order to lose weight, women often think about whether it is possible to eat scrambled eggs on a diet and whether it is worth including eggs in the diet. To answer this question, you need to figure out how useful or harmful eggs are for our body, what is their composition and what cooking methods make the egg acceptable for diet food.

First of all, it must be remembered that the egg is a strong allergen, there is a category of people who suffer from individual intolerance to egg white, more precisely, albumin, which is part of it. It is this substance that is perceived by the body as a strong allergen. When taken in certain quantities, antibodies are produced, which leads to allergic reactions such as skin rashes, respiratory symptoms (shortness of breath, nasal congestion, swelling of the nose and throat), and gastrointestinal disorders. The allergic nature of the latter is quite difficult to determine, they are often mistaken for infectious diseases or poisoning.

A person suffering from the above symptoms, when dieting, must take into account the presence of individual tolerance.

Egg composition and its beneficial properties

Even chicken eggs will be different in composition depending on the conditions of keeping and the food of the birds. For example, village eggs can differ significantly from hatchery eggs in terms of protein and fat content. The indicators common for chicken eggs are as follows: protein content per 100 g - 12.57%, fat - 12.02%, carbohydrates and minerals - 0.67 and 1.07%, respectively. Water makes up the rest. Calorie content chicken eggs- 158 kcal, or 663 kJ. It is this indicator that first of all needs to be known for those who are losing weight. The calorie content of goose and duck eggs much higher than chicken - 1180 and 184 kcal, and turkey is almost equal to them in their energy value-160 kcal.

When drawing up a diet for losing weight, it is necessary to take into account the composition and calorie content of protein and yolk. Protein consists almost entirely of water, and only one tenth of it is directly animal protein. The content of fats and carbohydrates in it is extremely low. But the yolks contain fats, protein, and cholesterol. Rich in eggs and vitamins. They include vitamins A, B, E, D, riboflavin, thiamine, niacin, choline, as well as pantothenic acid, which is necessary for the body's regenerative functions.

In addition to those listed, eggs of quails, ostriches, guinea fowls, and less often the eggs of some reptiles (for example, turtles) are also used for food. Another important point for dietary nutrition is the availability of eggs with special properties on the market. For example, eggs with two yolks or fortified with selenium or iodine. The manufacturer is obliged to indicate such information on the packaging.

A dieter needs to understand that the most useful are the so-called village eggs obtained from hens bred in a natural environment and on natural nutrition. However, it is worth remembering that only an egg that is stored under the necessary conditions and only for a strictly defined time can be useful.

Eggs during the diet

The egg is dietary product containing animal protein, and its use for losing weight is advisable and justified.

Recent research confirms long-standing suggestions by nutritionists that, like any other low-carb, high-protein meal, eggs are best consumed in the evening.

This is due to the fact that carbohydrates that enter the body before bedtime are usually deposited, since a sleeping person does not need energy. At the same time, the protein required for the construction of new cells is urgently needed for the processes of regeneration and restoration, which are activated precisely during rest.

An equally important point is the way the eggs are eaten. This product can be considered the most dangerous in terms of the possibility of poisoning and infection. Just demolished healthy chicken an egg in the first 60 minutes can be considered absolutely sterile. It is during this period that it is safe to eat raw eggs.

However, it is worth remembering that raw egg white is only half absorbed even by a healthy stomach, and products that are not absorbed by the body can cause gastrointestinal upset. That is why raw eggs are contraindicated for people suffering from most diseases of the stomach and intestines. Moreover, for real fresh eggs rarely get on the table. Refusal to use raw eggs will save you from the possibility of getting serious infections (for example, salmonellosis).

There are only 3 main ways to cook eggs through heat treatment:

  • cooking;
  • frying;
  • baking.

Other existing ways the preparation of eggs and delicacies from them, including scrambled eggs and scrambled eggs, are only derivatives. For weight loss, boiled eggs are the most acceptable. When boiling, the calorie content of the egg remains unchanged, because it does not need to be added to the calorie content of the oil in which it was fried or baked.

There are also three ways to boil an egg:

  1. In order to get a hard-boiled egg, you need to boil it in boiling water for 8-9 minutes.
  2. An egg in a bag is a white boiled to a solid state and a liquid yolk. It takes about 5-6 minutes to cook it this way.
  3. Soft-boiled eggs are cooked in 2-3 minutes.

Any of these methods are great for weight loss. One has only to plan your daily diet correctly and leave a supply of 160 kcal for evening reception food.

It is estimated that the average calorie content of one chicken egg is approximately 80 kcal. Two of them are enough to saturate and provide the body with the protein necessary for the body to recover overnight and build new cells.

Considering the possibility of including it in the menu, it is worth remembering that oil is one of the most high-calorie foods in the human diet. Moreover, the opinion that with diets it is impossible to use only certain types fats and oils are fundamentally wrong. For comparison, calorie content butter, which those losing weight always exclude in the first place, is 748 kcal per 100 g, and sunflower, which they are trying to replace, 899 kcal per 100 g of product.

That is, by cooking scrambled eggs from two eggs per 10 g of butter, a person seeking to lose weight increases the calorie content by almost 90 kcal. This is a lot. After all, the calorie limit calculated by dietitians, at which a woman of average height decreases in weight, is from 700 to 1400 kcal per day. There is only one conclusion - it is better to refuse oil during a diet and use recipes for cooking scrambled eggs without adding it.

Recipe one: omelet in a slow cooker. For cooking, you need to beat 2 eggs with 100 g of skim milk. Cook with the Bake program. The calorie content of such a dish will be only 193.5 kcal.

The second recipe: scrambled eggs with tomatoes. Stew 2 large ripe tomatoes with herbs, basil and 2 tbsp. water. Beat in 2 eggs and stir quickly. Cover and simmer for 5-7 minutes.

The third recipe: spicy curd balls. This vegetarian recipe can be a godsend for a low-calorie diet. For cooking, take 4 tablespoons. fat-free cottage cheese, add two cloves of garlic, crushed in a mortar together with green mint.

Slightly flattened koloboks are formed. Eggs well beaten with 2 tablespoons of curd whey are poured into the bowl of the multicooker, the balls are neatly laid out on the surface of the omelet. The dish is cooked in baking mode for about 20 minutes.

Such simple, low-calorie scrambled eggs will not only satisfy hunger, but also ensure the intake of a large part of the daily value protein and calcium.

It is especially valuable that any of the listed dishes can be safely prepared for dinner, even with the strictest diet. All 3 recipes can serve as an excellent alternative to the traditional and not so delicious scrambled eggs on the water, which is most often prepared by losing weight women.