High-Protein Zucchini Omelet for One

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This easy High-Protein Zucchini Omelet, for one, is a healthy way to start the morning. Over 36 grams of protein and 1 cup of veggies!

High-Protein Zucchini Omelet

I’ve been prioritizing protein and vegetables, making it a point to add one cup of veggies to every meal. It’s a great way to get your daily fiber – I aim for at least 25 grams each day. Omelets are such an easy way to achieve this goal! This vegetarian omelet has a whole cup of zucchini and a mix of egg and egg whites for extra-lean protein. More of my favorite omelets are Goat Cheese Herb Omelet with Nova Lox, Broccoli and Cheese Omelet, and Open-Faced Omelet with Feta, Roasted Tomatoes, and Spinach.

Zucchini Omelet

Omelet Ingredients

  • Onion: Chop a quarter cup of red onion.
  • Zucchini: Dice the zucchini into matchsticks.
  • Eggs: You’ll need one egg and three-quarters cup of egg whites, which is about six eggs. You can also buy liquid egg whites at the supermarket to save time.
  • Parmesan: Grated or shredded parmesan cheese will work.
  • Salt and Pepper: Keep it simple with salt and pepper for seasoning.

Should I cook my veggies before putting them in an omelet?

You should cook the vegetables for a few minutes before adding the eggs to soften them.

How to Make an Omelet

  • Vegetables: Heat the olive oil in a medium nonstick skillet over medium- low heat. Stir in the onion and cook for two to three minutes. Add the zucchini, season with salt and pepper, and cook for a few minutes until tender.
  • Whisk: In a medium bowl, whisk the egg, egg whites, parmesan, salt, and pepper.
  • Cook: Pour the eggs over the veggies in the skillet. Cover the pan and cook for about five minutes until the eggs are set. Flip the omelet over onto your plate.

Omelet Variations:

  • Veggies: Swap yellow squash for zucchini or add 1 cup of your favorite veggies.
  • Eggs: Feel free to use more whole eggs instead of egg whites.
  • Protein: Add lean breakfast sausage or ham for even more protein.
  • Spice: If you like your food spicy, drizzle sriracha or hot sauce over the omelet.
  • Double the recipe to feed more people.

High Protein Zucchini Omelet

More High-Protein Breakfast Recipes You’ll Love:

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High-Protein Zucchini Omelet


283 Cals
31 Protein
10.5 Carbs
13 Fats

Prep Time: 5 mins

Cook Time: 12 mins

Total Time: 17 mins

This easy High-Protein Zucchini Omelet, for one, is a healthy way to start the morning. It’s a huge meal with over 36 grams of protein and 1 cup of veggies!

  • 1 teaspoon olive oil
  • 1/4 cup red onion, chopped
  • 1 cup zucchini, diced into matchsticks
  • 1 large egg
  • 3/4 cup egg whites
  • 2 tablespoons Parmesan cheese, grated or shredded
  • 1/4 teaspoon kosher salt
  • fresh black pepper, to taste
  • Over medium-low heat, heat oil in a medium nonstick skillet.

  • Stir in onion and cook until golden, about 2 to 3 minutes.

  • Add zucchini and season with 1/8 teaspoon salt and black pepper, to taste and cook 3 to 4 more minutes stirring occasionally, until tender.

  • In a medium bowl, whisk egg, egg whites, Parmesan, 1/4 teaspoon salt and black pepper.

  • Add eggs to the skillet making sure eggs cover all the vegetables. Cover and cook until the eggs set, about 5 minutes.

  • Flip it over onto your plate and serve with hot sauce, or sriracha if desired.

Serving: 1omelet, Calories: 283kcal, Carbohydrates: 10.5g, Protein: 31g, Fat: 13g, Saturated Fat: 4g, Cholesterol: 194.5mg, Sodium: 844.5mg, Fiber: 2g, Sugar: 6g

Keywords: cooking for one, eggs, high protein, high protein breakfast, zucchini recipes

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