Omelets are a fantastic way to include some high-quality protein at breakfast. Eggs are a complete protein, which means they contain all nine essential amino acids which are the building blocks of protein to help build and strengthen muscles and repair damaged tissues and fibers. There’s only so much you can do with an egg that’s over-easy or hard-boiled, though. That’s why omelets are awesome for maximizing nutrition and flavor, simultaneously, and are incredibly versatile.
Add-ins vary in colors, textures, and flavors, for omelet combinations for weight loss that not only taste great but also are rich in antioxidants and fiber to fill you up. “However, an omelet can be an ally for weight loss or a saboteur, depending on its preparation, portion size, cooking method, and choice in toppings,” says Lauren Harris-Pincus, MS, RDN, dietitian, and author of The Everything Easy Pre-Diabetes Cookbook.
Keep omelets minimal in ingredients, with combos containing both protein and fiber, which are best for weight loss. Here are six omelet combinations for weight loss that are high in protein and fiber, along with healthy fats and antioxidants. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
“When at home, get rid of some of the yolk to help lower calories and cholesterol by combining 1 whole egg and 2 egg whites (or 6 tablespoons of liquid egg whites),” says Harris-Pincus. This is a great omelet combination for weight loss since it cuts back on calories but has more nutrition than you’d find in a traditional egg white omelet. For example, choline promotes brain health but is in the yolk, so you’ll get nutrition, flavor, and color from just a single egg yolk.
Give your omelet a Southwest flair and use add-ins like green peppers, chopped tomatoes, and 1-2 tablespoons of cheddar cheese, which keeps calories and saturated fat in check and maximizes fiber and other essential vitamins and minerals to complement protein from the eggs.
“Top it off with salsa for extra fiber and antioxidants, and for only a few additional calories, which keeps it appropriate as an omelet combination for weight loss,” says Harris-Pincus.
“Bring the heat with a Mexican-inspired omelet with jalapeños and tomatoes, as well as onions and a bit of Mexican-blend, shredded cheese if you like, for flavor and satiety power,” says Harris-Pincus. Jalapeños’ kick can help you avoid using condiments or salt. “Plus, spicy foods, like jalapeños, very slightly boost metabolic rate for a period of time after you’ve eaten—while it won’t make a major contribution towards weight loss, every little bit helps,” Harris-Pincus adds.
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“Because caramelized onions are so savory, they can help you achieve the flavor you desire while cutting back elsewhere, like with cheese, which reduces saturated fat and calories,” says registered dietitian nutritionist Ginger Hultin, MS, RDN, CSO, author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. Eggs have protein, while onions offer fiber and antioxidants. And while caramelization makes it tasty as is, you can sprinkle a little cheese, like goat or feta, on top, if desired.
This combo is high-protein, flavorful, and rich in anti-inflammatory, omega 3 fatty acids, which are found in salmon. “For an added benefit, choose ‘omega-3’ rich eggs, and use a dollop of plain non-fat, Greek yogurt, which offers protein, calcium and a boost in probiotics for your gut,” says Hultin, since good gut health aids in weight loss. Garnish with fresh chives for flavor, fiber, and anti-inflammatory antioxidants.
Maximize your veggie intake with this Mediterranean-inspired omelet, which offers excellent protein, antioxidants, and fiber, plus healthy fat, thanks to the addition of olives. “The veggie density and bulk in fiber keeps you feeling full and satisfied for the entire morning,” says Hultin. If you want to increase calories, protein, and fat for a larger meal, Hultin suggests using a little bit of crumbled feta cheese or sliced avocado.