Omelet recipe for proper nutrition. How to cook a dietary omelet in a pan, oven and other ways? How to cook a dietary omelet in the oven

Omelet is considered quite a dietary dish. For the first time this delicacy, like many others, appeared in France. However, the real French omelet is slightly different from those prepared in other countries. It is prepared with water and milk, without covering it with a lid. In addition, vegetables must be placed inside the omelet. It is such a delicacy that can be called truly dietary.

Cooking secrets

Most often, such a light and low-calorie omelet is prepared in the oven. However, this can be done in a multicooker or steamed. These cooking methods use very little fat. However, if you approach the matter correctly, an omelet will turn out to be very tasty and healthy in a frying pan.

In order for the omelet to turn out to be dietary, it is better to use skimmed milk.

First you need to beat eggs with milk, while adding a little salt. After that, you need to grease the pan with any oil and heat it well. Then you need to pour the egg mixture into this container, cover everything with a lid and cook for 8-9 minutes.

Classic and original recipes

Although Diet Omelet is a very simple dish, there are many options for making it.

The classic way to make a dietary omelet

Such a recipe is considered to be rightfully low-calorie and is suitable for those who are especially concerned about their figure. It can be made without a twinge of conscience for breakfast.

Required components:

• half a glass of fresh milk with a low percentage of fat;
• 5 chicken eggs;
• 1 tbsp. l. butter;
• some fine salt;
• 3 tbsp. l. low-fat sour cream.

Step by step recipe.

• Eggs need to be washed well, and then separate the yolk from the protein.
• Then add milk to the separated proteins and beat well into a very fluffy foam.
• Further, without ceasing to beat the mass, you need to very slowly introduce sour cream.
• Now you can pour water into the steamer pan and boil it.
• A special form must be thoroughly greased with butter and the prepared mixture is poured into it. Then it must be placed over a pot of boiling water and cooked for 8 minutes.

This dish is best served with a fresh vegetable salad.

Delicious omelet with broccoli

For its preparation, you can take the following components:

• 4 egg whites;
• 250 g broccoli;
• 60 ml fresh milk;
• a pinch of salt;
• Little olive oil;
• some grated hard cheese.

Step by step recipe.

• The first thing to do is to boil the broccoli. To do this, you need to add a little salt to the water. Then the inflorescences must be divided into small bunches.
• Next, you can prepare a mixture of proteins with milk.
• After that, you need to heat the pan and pour some sunflower oil into it. Then put the broccoli and pour the egg mixture on top and cover.
• It takes 6-8 minutes to cook an omelet. A few minutes before the end, you need to sprinkle the omelet with grated hard cheese.

Such a dish will serve as an excellent breakfast for any person concerned about their health and weight control.

Omelet with vegetables

Diet is not a sentence, proper nutrition only helps a person to become healthier. In addition, many favorite foods can be included in the diet, the only thing is to cook them correctly. Delicious and juicy omelet is no exception.

This recipe involves the preparation of the following components:

• 200 gr. fresh low-fat milk;
• a pinch of salt;
• a pinch of pepper;
• a pinch of spices;
• 5 chicken eggs;
• 230 gr. hard cheese;
• 3 small carrots;
• 1 zucchini;
• 3 bell peppers;
• 350 gr. broccoli;
• bunch of green onions.

Step by step recipe.

• First, you need to peel and cut all vegetables, except broccoli, into equal cubes.
• After that, they need to be fried in a pan for 6-7 minutes. Then you can add chopped broccoli, as well as some water and simmer for a few more minutes.
• Next, the vegetables must be transferred to the prepared form.
• In the meantime, you can start making an omelet. To do this, beat the eggs, milk and salt into a thick foam.
• Sprinkle vegetables with spices and pour the prepared mixture. Then the form must be put in the oven and baked for 20 minutes. Before turning it off, sprinkle everything with grated cheese.

This dish is more suitable for a full dinner.

After all, it will be both light and satisfying at the same time.

In a frying pan

This recipe is worth considering for anyone on a low-calorie diet.

Required components:

• 14 egg whites;
• a pinch of salt;
• a pinch of pepper;
• 180 g spinach;
• 2 medium-sized onions;
• 6 cherry tomatoes;
• 2 medium eggplants.

Step by step recipe.

• The first thing to do is peel all the vegetables and then cut them into equal cubes. You also need to finely chop the spinach.
• After that, the entire vegetable mixture must be divided into two parts.
• The first of them must be fried for several minutes in a frying pan, and then pour the proteins, whipped into a thick foam, along with salt and spices. Place the lid on the pan immediately.
• When everything is dumb, you need to fill in the second part of the vegetable mixture, cover it again and fry everything together for another 3-5 minutes.

After that, the omelet can be rolled up or cut into portions.

Diet omelet in the oven

Adding chicken and mushrooms to the omelet will make it not only healthy, but also satisfying. In addition, such a dish can be prepared for a full dinner.

Required components:

• 50 ml white yogurt;
• a bunch of fresh herbs;
• a couple of eggs;
• a pinch of spices;
• 120 g champignons;
• a pinch of pepper;
• 1 chicken fillet;
• 2 tbsp. l. rice flour;
• some oil;
• some hard cheese.

Cooking method.

• First you need to beat the eggs with white yogurt. In addition, all the spices and salt must be added to them. You can beat with a mixer, gently adding flour.
• Meanwhile, the chicken fillet and champignons should be cut into small cubes, and the hard cheese should be grated on a coarse grater.
• Now you need to take the form, grease it with any oil. After that, put the meat first, then the mushrooms and pour everything with the egg mixture. Sprinkle everything on top with hard cheese.
• The form must be covered with foil and placed in the oven for 25 minutes. A few minutes before the end, the foil must be removed.

It is better to serve such an omelet in portions.

With cottage cheese

An omelet made with cottage cheese turns out to be very tasty. Moreover, it can be given with courage even to children.

Required components:

• 8 egg whites;
• a pinch of spices;
• a pinch of fine salt;
• 500 gr. low-fat cottage cheese;
• some olive oil;
• some dill greens;
• bunch of green onions.

Step by step recipe.

• First you need to make a protein mixture. Then add salt, spices and cottage cheese to it, and then mix everything well again.
• In the next step of cooking, pour the mixture into a preheated pan greased with olive oil and sprinkle finely chopped green onions on top.
• Then cover the frying pan with a lid and cook the mass for 12 minutes. Next, you need to turn off the fire and do not open it for a few more minutes.

Sprinkle the finished dish with finely chopped green dill.

Diet omelet cooked in a bag

This cooking option is more suitable for a hike. It is enough to light a small fire, as well as grab an ordinary pot and not forget a whole cellophane bag. As a result, you will get not only dietary, but also very tasty and healthy dish cooked right in nature and infused with the aroma of haze.

Required components:

• 7 eggs;
• some fine salt;
• 150 ml fresh milk;
• 200 gr. hard cheese;
• a pinch of ground pepper.

Step by step recipe.

• First you need to boil the water.
• In the meantime, you need to beat the eggs into a thick foam and only then you can add milk and salt very carefully.
• After that, you need to add hard cheese grated on a coarse grater.
• Then pour the egg mixture with cheese into a plastic bag and tie or twist with an elastic band.
• Now place the bag in boiling water and cook for 25 minutes.

After that, the finished omelet can be carefully pulled out of the bag and cut into pieces.

An omelet prepared in this way will be tender and tasty. Making a diet omelet is quick and easy. In addition, there are a lot of ways to prepare it, and all of them are so diverse that they can please everyone without exception. In addition, the omelet is perfect for both breakfast and dinner. So they can definitely diversify their diet.

See the video below for the recipe for making a delicious dietary omelet.

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 a delicious omelet that will make your body beautiful!

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How to make an omelet

It would seem that there is nothing easier than making a delicious dietary fluffy omelet for breakfast. However, there are several secrets that will make your meal healthier and lower in calories. A dietary 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 a lower 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!

The only thing that can please you on a diet is 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.

Delicious and healthy food is the guarantee of your beauty and longevity!

VesDoloi.ru

People who want to lose weight at home resort to many ways: they make up a proper nutrition program, perform a set of exercises to remove the stomach, sides and tighten the body, drink vitamins, pills and follow a special diet. Losing weight is also facilitated by a breakfast of eggs - an omelet, which has a low calorie content and high nutritional value... This dish will become a healthy part of your daily diet. Diet omelet recipes will help you make your first meal delicious and satisfying. Read on for some of the ways to make this breakfast.

How to make a dietary omelet

For those wondering how to lose weight, nutritionists do not recommend skipping meals at the beginning of the day. Diet breakfast is a start-up remedy digestive system, accelerating metabolism. It helps to achieve real results in weight loss. Making a menu for the week with various recipes, you should definitely include a low-calorie omelet there. This dish will promote rapid weight loss, helping you lose 7 kg or even 10 kg per month of dieting. You will be amazed comparing your before and after photos when you move on to your regular diet.

There are many quick recipes for making an omelet, so every housewife will find an option to her taste. Breakfast can be prepared in a frying pan, in a double boiler or multicooker, in a microwave oven, or in an oven. Thanks to different recipes, you can include an omelet on the menu for 7 days several times, and it will not become boring. The ingredients in a dish can give it different flavors. To supplement the dietary omelet recipe, use mushrooms, herbs, vegetables (eggplant, Brussels sprouts and cauliflower, onions), dairy and sour milk products (cheese, feta cheese).

With vegetables in the oven

Vegetable omelet will be a great addition to a healthy menu for every day. You can use different vegetables depending on your preferences to change the taste of the dish, make it more interesting and appetizing. Preparing such a breakfast is quick and easy, but it looks great. An adult and a child will like this vegetable omelet thanks to its delicious ingredients. What is included in the recipe:

• bulb;
• half a glass of milk;
• six eggs;
• two tomatoes;
• Sweet pepper;
• some cauliflower.

How to cook:

1. Boil the cabbage. Chop the pepper, tomatoes, onion. In a skillet with a little oil, simmer them a little. Add spices.
2. Beat milk with eggs.
3. Place the cooked vegetables in a baking dish and cover with the egg mixture.
4. The omelet should be baked at a temperature of two hundred degrees, for about twenty minutes.

Protein in the microwave

Depending on the chosen diet, you need to consume different amounts of proteins, fats and carbohydrates (BJU). For those who are actively involved in fitness. the amount of protein in the daily diet is important information. V egg yolk there are many fatty compounds that should not be eaten by those who follow a protein diet, then it is better to start the day with an appetizing breakfast rich in proteins. How to make a delicious and satisfying omelet for such a diet:

• two eggs;
• two tablespoons of low fat milk;
• pepper and salt.

How to make a fluffy omelet without butter:

1. Carefully separate the whites from the yolks. Pour the protein mass into a special dish suitable for the microwave, or place in a cup.
2. Pour milk to the proteins. Whisk thoroughly until foamy. Add spices, stir again.
3. Place in the microwave for three minutes. This is a simple recipe for creating a low-calorie omelet, if you wish, you can supplement it with vegetables, herbs, spices.

No milk in the pan

Most people prefer to cook omelets with a dairy product, but even without it, the dish will turn out to be incredibly tasty. So, milk is not included in the recipe for a classic French omelet: melted butter is slowly poured into the beaten egg mass, and then all this is fried in a pan. What you need to make a low-calorie breakfast:

• three eggs;
• a tablespoon of water;
• spices.

Diet Air Omelet Recipe:

1. Separate the whites from the yolks. First, beat the protein part and, without stopping, pour in the yolk.
2. Add liquid. Continue whisking. Add spices to taste.
3. Grease a frying pan with oil, heat it up. Pour the egg mass there, keep it under a closed lid over high heat until the mass rises.
4. Reduce heat. You need to fry for another two minutes.

With steamed zucchini

When it's season for young zucchini to hit the shelves (you can freeze them to cook even in winter), it's a great idea to make a delicious dietary omelet with this ingredient. Breakfast is perfect for young children and people on a low-calorie diet. What ingredients are needed to make a simple and mouth-watering recipe for your first steamer meal:

• a third of a glass of milk;
• zucchini;
• two eggs;
• salt.

How to make a steam omelette - a simple recipe:

1. Stir eggs and milk with a fork, add salt, do not beat.
2. Pour the mixture into a steamer dish.
3. Cut the peeled zucchini into cubes.
4. Pour in with the rest of the ingredients.
5. Cook for about thirty minutes in a double boiler.

Children's omelet with cheese

The calorie content of the cheese dish will be slightly higher than in other recipes, but you can vary it by adding more or less cheese. This omelet has a delicate and pleasant taste that children love. After cooking, you can roll the egg pancake and cut it - the unusual serving will delight the little ones. What ingredients are needed:

• eggs (two pieces);
• four tablespoons of milk;
• some flour (two tsp);
• a small amount of hard cheese;
• vegetable oil about 2 tablespoons;
• salt.

How to do:

1. Beat eggs, milk with a mixer. Add salt.
2. Stir in flour gently.
3. Grease a baking dish vegetable oil(take wide shape to make the pancake thinner).
4. Cook at 180 degrees for five minutes.
5. Sprinkle with cheese.
6. Place in the oven for another five minutes.
7. Take out, roll up, cut into pieces.

What is the calorie content of an omelet

People who are thinking about how to lose weight have to monitor the calorie intake of food consumed. A dietary omelet with vegetables and a dairy-free egg breakfast has about 90 kcal per hundred grams of product. The same weight of the dish in the protein version contains only thirty kilocalories. A steamed zucchini omelet will have 60 kcal, and a children's omelet with cheese - about 150, but the final figure depends on the amount of cheese filler and the type of product (cheeses are 50% fat, and so-called fitness cheeses, low-fat).

All dietary recipes have simple instructions for cooking that any housewife can handle, but to learn the intricacies of creating a dish, you should look at step-by-step recipes from experienced chefs. Professional chefs shoot interesting videos, where they tell you what conditions are needed for the omelet to be lush, how long it takes to prepare breakfast. Step-by-step lessons will help you make the dish the perfect base for your morning menu. To properly prepare a diet omelette, watch four simple and fun videos with step-by-step recipes:

In the package

Mushroom recipe

How to cook an omelet in water

With feta cheese and herbs

tvoi-detki.ru

An omelet is a dish that will appeal to lovers of tasty and satisfying food, dieters and children. One has only to cook it not in a pan, but simply bake it in the oven. This method of heat treatment will help to preserve more vitamins and prepare a fluffy and tender omelet, without the use of complicated kitchen appliances.

The classic recipe for omelet with milk and eggs in the oven

The classic recipe for a lush omelet in the oven is made with just three ingredients (eggs, liquid and spices). Most often used as a liquid cow's milk, but if you want to add nutritional value to the dish, you can use sour cream or cream.

In order for the omelet to turn out to be great, it is important to clearly maintain the proportions of the ratio of liquid and eggs, for the classic recipe they will be as follows:

• 5 chicken eggs;
• 100 ml of milk (cream or sour cream);
• salt and spices to taste.

How to cook:

1. Beat the chicken eggs with a few sweeping movements of the whisk or ordinary table fork. At the same stage, you can add salt and spices, or you can do this a little later.
2. If salt and spices have not been added to the mixture earlier, then mix them with milk and pour into beaten eggs, stirring well.
3. Pour the egg and milk mixture into a greased baking dish. It should be borne in mind that during the baking process, the mass will almost double, so the form is filled with a maximum of ½.
4. The omelet should sit in the oven for about 25 minutes. The most optimal and comfortable cooking temperature will be indicators in the range from 160 to 200 degrees, depending on the specific oven.

A dish like in kindergarten?

To bake an omelet like in kindergarten in the oven, you will need the same ingredients as in classic recipe, plus a piece of soft butter. You can make the dish more tender with a pronounced creamy taste and aroma by replacing ordinary milk with baked milk, then all homemade people will come running to its aroma.

Required products and their ratio:

• 6 chicken eggs (selected or first category);
• 300 ml baked or regular cow's milk;
• 3-4 g table salt;
• 20 g creamy butter.

Step-by-step algorithm of actions:

1. Drive the eggs into a suitable bowl, lightly salt and loosen with a fork. You do not need to whip them. The main goal is to get a uniform texture, not a lush foam mass.
2. Pour milk into the eggs and stir again until a homogeneous mixture is obtained, which is poured into a refractory baking dish. The narrower the form will be, and its sides are higher, the more magnificent the result will be.
3. For 30-35 minutes, put the omelet in the oven, the temperature of which will be about 200 degrees. Do not open the oven door during this time.
4. After the specified time has elapsed, very carefully and with utmost care so that the dish does not fall off, grease the surface of the omelet with butter and send it back to the oven. Such a procedure will help him to brown beautifully on top, to be covered with a caramel crust.

Lush omelette baked in the oven

There are a few simple rules to follow to get the opulence of an oven-baked omelet. First, you do not need to add additional ingredients such as flour, starch, soda or baking powder to the mixture, which will only spoil the delicate taste of the dish. The second rule: never, under any circumstances, should you open the oven before the end of baking, so that the omelet does not fall off and turn into scrambled eggs from the oven.

In order to prepare the simplest and most dietary variation of this magnificent dish, you will need:

• 4 chicken eggs;
• 75 ml of boiled or filtered water;
• 15 g butter;
• salt to taste.

Progress:

1. Use a fork to turn water, eggs and salt into a homogeneous mixture.
2. Grease the form for the future omelette so that the finished casserole is easier to remove. With a cube of soft butter, you need to walk along the bottom and walls.
3. Pour the omelet mixture into the prepared dish and send to the oven. The baking time will directly depend on the diameter of the pan and the thickness of the egg pancake. It can be 15 minutes or more. The temperature should be set based on the specific oven. It can be from 150 to 200 degrees in different cases; A little trick will help the omelet to bake well and evenly around the edges and in the middle. Before sending to the oven, the form must be covered with a piece of parchment, which should be removed only after the contents of the form have cooled slightly after baking.
4. Fresh vegetables and a slice of bran or whole grain bread will perfectly complement the ready-made egg casserole for those who want to get rid of extra pounds.

French with cheese

The omelette in French is very fragrant. Its taste can differ dramatically depending on the type of cheese chosen, but it is still better to give preference to non-refractory varieties so that the finished dish has a delicate structure, close to the structure of a soufflé.

Required products:

• 5 chicken eggs;
• 150 g of hard cheese;
• 10 g butter;
• salt, pepper and herbs optional.

How to cook an omelet in the oven:

1. The cheese needs to be turned into small chips so that it is evenly distributed in the egg mixture and does not concentrate on the bottom of the mold.
2. Shake the eggs with a fork until smooth, add cheese shavings, some of which can be left for a denser cheese crust. Salt, spices and herbs are added to the mixture as desired. It often happens that the cheesy taste already contains everything you need.
3. Grease the mold with oil and pour the egg-cheese mixture into it. Then send to bake in a preheated oven.
4. 10 minutes before the end of the cooking process, you can sprinkle the omelet with the remaining cheese shavings on top and brown it.

Diet omelet with broccoli or cauliflower

Adherents healthy eating know how many nutrients are concentrated in vegetables such as broccoli or cauliflower, so it is not surprising that delicious recipe omelet, which they are part of.

To make an omelet with cauliflower and / or broccoli, you need to take:

• 4 chicken eggs;
• 200 ml of cream (fat content 10-15%);
• 150 g broccoli (cauliflower);
• 50 g of cheese;
• 15-20 ml of olive oil;
• salt and other spices to taste.

How to prepare a dietary omelet in the oven:

1. Boil fresh or frozen cauliflower for about five minutes in boiling salted water. Then discard in a colander.
2. After the water has drained from the cabbage, disassemble it into smaller inflorescences and fry in a skillet with a thick bottom and high sides in a little olive oil. Since this frying pan will move further into the oven, it will be better if its handle is removable.
3. Whisk the cream lightly together with the eggs and cheese shavings. Pour the mixture over the cauliflower in a frying pan.
4. Then you can cook the omelet on the stove under the lid, baking after only 5-10 minutes under the grill for a golden brown crust, or you can immediately send it to the oven for the entire cooking time.
5. Omelet with broccoli in the oven is prepared in the same way, moreover, these vegetables can be used at the same time. The main thing is that their total weight is equal to the prescription value.

Oven Sweet Banana Omelet Recipe

An omelet is a great option for breakfast, afternoon tea or a diet snack, but it can also be a delicious dessert. Caramelized bananas will help to transform the omelet.

What you need for an omelette dessert:

• 2 chicken eggs;
• 75 g sour cream;
• 200 g bananas;
• 100 g sugar;
• 20 g butter;
• 50 g oat bran;
• 3-4 g nutmeg;
• cinnamon to taste.

Cooking process step by step:

1. Bananas, it is better to choose fruits with dense pulp, cut into small cubes.
2. Melt the butter and sugar in a dry skillet with a thick bottom. When the mixture is smooth, put the bananas in it, sprinkle with cinnamon and caramelize for about 5 minutes, stirring constantly.
3. Beat eggs with sour cream, nutmeg and bran. Then add the caramelized bananas and beat again.
4. Portion forms (those used to make soufflé are suitable) fill 1/3 with the resulting mixture and bake at 180 degrees for about a quarter of an hour;
5. The finished dessert can be poured with chocolate icing or garnished with ripe banana slices.

Omelet with ham, tomatoes and cheese, baked in a pot

For serving in portions, the baked omelet is cut into separate pieces, but you can do a little differently - cook it in clay baking pots. And if you add ham, cheese and tomatoes to the traditional list of ingredients, you get a fairly economical but hearty dish.

The proportions of the products used in the cooking process:

• 3 chicken eggs;
• 50 ml of milk;
• 150 g ham;
• 150 g fresh tomatoes;
• 150 g onions;
• 50 g of hard cheese;
• 20 g butter (can be replaced with vegetable oil);
• salt and spices to taste.

Procedure:

1. In butter or vegetable oil, first fry the onion, chopped into cubes, then add the ham chopped with the same cubes. Fry everything together for a few minutes.
2. Remove the skin from the tomatoes, blanch them in boiling water, and cut them into small cubes again. Then mix them with ham and onions, but do not cook.
3. Distribute the resulting mixture in baking pots. Top with a mixture of eggs whipped with milk, cheese and spices. The cheese can be left unmixed with the rest of the ingredients, but left to sprinkle on top of the omelet and get a crust. For all omelets with additional ingredients (bananas, broccoli, ham and others), there is one rule: in order not to damage the structure and not spoil the splendor of the casserole, these products are introduced last.
4. Pots filled no more than halfway should be kept in the oven for 25 minutes at 180 degrees. After that, the omelet with ham, tomatoes and cheese will be ready.

attuale.ru

• Diet protein omelet
• Omelet with mushrooms in the oven
• Sweet omelet in the oven
• Simple Diet Omelet

What is good about our time is that, along with all sorts of fashion trends, the fashion for a healthy lifestyle is reviving and gaining momentum today. No, no, we're not talking about the weight loss craze that has been trendy since Twiggy. We're talking about the fashion for sports and healthy food. And healthy food is not only natural products, but also low-calorie meals prepared in gentle ways. For example, a dietary omelet. To make this popular dish exactly dietary, it is cooked in the oven, in the microwave oven or steamed. We offer you the recipe for just such an omelet. Yes, not one, but several! And what recipe to choose and how to make an omelet, choose yourself.

Omelet with vegetables in the microwave

A very convenient recipe for a vegetable omelet. In the microwave, it cooks, firstly, quickly, secondly, without adding any oil, and thirdly, it turns out lush and, surprisingly, juicy. This recipe is for one to two servings. Therefore, if you want to cook it in a larger volume, just increase the amount of food. So, we master the recipe for an omelet in the microwave.

Ingredients:

• Handful of fresh frozen vegetable mixture
• 3 raw eggs
• Half a glass of unleavened milk
• Salt and spices

Preparation:

If you really want to do exactly diet dish, then take skim milk - this will not affect the taste of the omelet. So, pour the eggs into a bowl and beat them with a fork until a light foam appears. Now, continuing to beat, add milk, add salt and spices to taste (curry, paprika, dried basil, and a mixture of Italian herbs).

Next, take a plastic or glass container and put frozen vegetables in it. The vegetable mix can also be anything. An omelet with a Hawaiian mixture turns out to be very tasty, but in general there is not much difference. The main thing is that it does not include potatoes and large pieces of vegetables. Pour the milk and egg mixture on top of the vegetables and send the mold to the microwave. We set the timer for ten to fifteen minutes and turn on the oven at full power. After the longed-for sound "tink!" we take out the form, put the omelet on a plate and enjoy the taste of this healthy dietary dish.

Note:

The form for the omelet should be large enough, as when cooking in the microwave, the volume of the mixture increases three to four times.

Diet protein omelet

An excellent dietary meal made from egg whites. This option is suitable for lovers of omelet, who care about their figure.

Ingredients:

• 2 egg whites
• 3 tablespoons fresh milk
• 2 tablespoons green peas (canned)
• 1 fresh ripe tomato
• A teaspoon of olive oil
• Green onions
• Salt and spices

Preparation:

Separate the whites from the yolks and pour them into a bowl. Then add salt and use a fork to beat the whites until light foam. Now, continuing to beat, add milk, and at the very end we put chopped green onions and mix everything. Grease the pan with olive oil, put it on the fire and fry the tomato cut into slices in it. Then put it on the tomatoes green pea and fill everything with an omelet mixture. Cover the pan with a lid and bring the omelet to readiness.

Omelet with mushrooms in the oven

Ingredients:

• 4 eggs
• 700 grams of fresh mushrooms
• 2 tablespoons butter
• 4 tablespoons olive oil
• A tablespoon of lemon juice
• Salt and spices at your discretion

Preparation:

My mushrooms, dry and cut into slices. We put a brazier on the fire and put a tablespoon of butter and two tablespoons of olive oil in it. When the oil is warmed up, put the chopped mushrooms in the brazier and fry them for about three minutes. In the meantime, we clean and pass the garlic through a press, and then add it to the mushrooms and put the spices there. We continue to fry for another three minutes. At the end of cooking, pour in lemon juice, add salt, stir and remove the brazier from the heat.

Take another frying pan or refractory baking dish and turn on the oven. While the oven is warming up, dissolve the remaining butter in the brazier and add two tablespoons of olive oil to it. Put half of the mushroom frying in a frying pan and fill it with eggs, beaten until light foam. Fry the omelet in a skillet until it grabs at the edges. Put the remaining mushrooms on the omelet, still liquid in the middle, and put the pan in the oven. We bring our dish to readiness already in the oven. This will take about three to four minutes.

Sweet omelet in the oven

In the oven, you can also cook a dessert version of the omelet. Of course, this dish is unlikely to suit you if you are on a diet. Although as a dessert it is quite harmless and safe for the figure.

Ingredients:

• 4 egg whites
• 2 tablespoons of sugar
• Half a glass of apricot jam
• Vegetable oil

Preparation:

The advantage of this type of omelet is the use of only egg whites. The disadvantage is the presence of sugar. But in any case, the dessert turns out to be quite dietary. So, separate the egg whites, pour them into a bowl and beat until light foam. Now add sugar, apricot jam and mix everything well. Grease the refractory form with vegetable oil and spread the resulting sweet mass with it. We bake an omelet in a preheated oven. Serve dessert with hot milk or chilled milkshake.

Simple Diet Omelet

This recipe is notable for the way it is cooked. And what is the secret - now we will find out.

Ingredients:

• 3 eggs
• Incomplete glass of skim milk
• Salt at your discretion

Preparation:

We put a pot of water on the fire in advance. Pour the eggs into a bowl, add salt and beat until frothy. Then pour in the milk and beat everything well again. Now comes the fun part. To make an omelette, we need two baking bags. Pour the milk and egg mass into them and tie the bags so that there is a little free space in them. Dip the bags in boiling water and cook the omelet for about twenty minutes. After that, we take out the bags from the boiling water, turn them out and shake out the contents onto the plates. That's all!

Choose a recipe and cook a dietary omelet in the oven, in a frying pan or even in boiling water and enjoy the result and the process itself. Bon appetit and success in the culinary field!

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 the proper fluid exchange in the body, the fluid stagnates, and your legs and arms become swollen.

Diet meals should be light but nutritious. Eggs for breakfast are a 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 heat 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.

The steps for preparing a mixture for different cooking options 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 peppers, etc.

Cooking method:

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

Spices are also not needed - fresh herbs give a 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!

Eggs are often included in different diets as they contain a lot of protein, vitamins, minerals and essential amino acids... But you just need to cook them in a special way. An omelet is best suited for dietary meals. This dish is popular because it is made very quickly, has a low calorie content, and is filling. And due to the fact that eggs are combined with any food, the dietary omelet diversifies the diet.

The benefits of the dish

Eggs are recommended for any diet. The high protein content, which is better absorbed than the protein from meat and fish, and the low calorie content make them an irreplaceable product. Moreover, if you prepare a dietary omelet. With this method of cooking, eggs are subjected to a short heat treatment, therefore they retain all the useful substances.

Is a popular dish in many countries. The word came from French, only in France it is made flat, without milk. But fluffy soft omelet tastes better, it is liked by children and patients with reduced appetite. You can add milk, cottage cheese, cheese, vegetables, fruits, meat to it.

• eggs contain vitamins B, A, D, phosphorus, potassium, magnesium, lecithin, choline;
• it contains a lot of easily digestible protein, little fat and almost no carbohydrates;
• improves metabolic processes, the work of the digestive tract and immunity;
• provides satiety for a long time.

Protein omelet is especially useful. It has no cholesterol, no fat, very few calories. Therefore, you can eat it while losing weight. They consume it at any time of the day, even for dinner.

Is it possible to eat an omelet while losing weight?

Eggs are often included in weight loss diets. The calorie content of 1 piece is about 150 kcal. But basically all of it falls on the yolk. Protein contains only 18 kcal. Therefore, the protein dietary omelet can be eaten even with a strict diet.

But for this you need to choose the right cooking method. Frying is not recommended, since the addition of oil increases its calorie content. Therefore, for a diet, a dietary protein omelette steamed, in an oven or multicooker is more suitable.

When choosing a recipe for preparing this dish, you need to take into account the peculiarities of dietary nutrition. For example, with mono diets, you cannot add anything to the eggs, not even salt, and with the Ducan diet, it is best to do it with chicken.

How to make a diet scrambled eggs right?

This dish is very easy to prepare. Beat the eggs with milk or water with a fork or mixer. Then, if desired, other products are added to them and poured into a frying pan. Fry over low heat with the lid closed. You can also steam it or in the oven. Recently, it has become popular to cook an omelet in a slow cooker or microwave.

In order for the dish to turn out to be easily digestible and low-calorie, you need to follow some rules. How to cook a dietary omelet correctly:

• add as little oil as possible, just grease the dishes or do not use it at all;
• if you grease the lid of a frying pan, the eggs will rise more;
• add a little salt, it stimulates the appetite and retains fluid in the body;
• you need to beat the eggs for a long time, then the dish will turn out lush, but you should not do it too intensely, better with a fork or whisk;
• all other products must first be stewed, especially vegetables and meat, then filled with an egg mixture;
• it is best to fry in a frying pan with a thick bottom under a lid with steam;
• so that the omelet is fluffy, you should not add a lot of milk, and after turning off the heat, it is not recommended to immediately take it out.

So that you can use the dish for weight loss, do not add sour cream, mayonnaise, cottage cheese or cheese to it. It is also undesirable to use recipes with semolina or flour. Diet omelet for weight loss should be protein, no milk.

How to make a steamed omelet for diet 5?

With diseases gastrointestinal tract all meals should be light. But the omelet is included in the diet without fail, even during exacerbations. Only you need to cook it correctly: without yolks and steamed. The Diet 5 Protein Omelette recipe contains no other foods, sometimes skim milk is added. It turns out to be lush, airy and porous. And cooking it in a water bath is very simple.

1. Separate the whites from the yolks; 2 eggs are enough for one serving.
2. Add 3 tablespoons of milk, add a little salt.
3. Beat well with a whisk or fork to form a foam.
4. Bring water to a boil in a large saucepan and place a colander on top of it so that it does not touch the water.
5. Lubricate the mold with oil, pour the mixture into it and put on a steam bath.
6. Cook for 5-10 minutes.

It is even easier to make a diet omelet in a double boiler. You just need to pour the mass into the form of the device and turn it on for 15 minutes. Such a dish is not only dietary, but also very nutritious. It has a lot of protein, for which athletes love it.

Cooking methods

In order for the dish to turn out to be dietary, it is undesirable to fry it. If cooked in a pan, then only with a non-stick coating. You can also do it in the oven, microwave or multicooker.

Diet omelette recipe in a pan

This dish should be cooked in a non-stick pan. It should be done with vegetables so that it is nutritious and provides the body with vitamins and minerals. You will need 100 g of spinach, bell pepper, a small eggplant, a sweet onion, and a few small tomatoes. You also need 4 eggs or 8 proteins. The cooking process is simple:

• chop all vegetables, divide in two;
• fry one in a dry frying pan for a couple of minutes;
• pour eggs whipped into foam, only salt and spices are added to them;
• when the mass grasps a little, put all the other vegetables on top;
• close the lid, simmer over low heat.

Diet omelet in the microwave

The fastest way to cook this dish is in the microwave. First you need to warm up a ceramic or glass plate, pour the egg mixture into it, add greens if desired. The temperature should be 600-800 0. 3-5 minutes is enough for the omelet to be ready.

An interesting way of preparing a dish in a cup. The egg mixture is poured halfway. You can add cheese, tomatoes, other vegetables or fruits. Place in the microwave for 1 minute. Take out and mix the mixture. Put it back on for 2 minutes. This dish is perfect for a quick bite to eat.

Cooking in a slow cooker

It is very convenient to cook such an omelet in a slow cooker. First, vegetables or meat are fried in the "Fry" mode. Then the egg mixture is added to the mold, the "Baking" mode is activated. Cook for 20 minutes. Tasty dish made with tomatoes, zucchini, basil and cheese.

1. Grease the form with oil, put the vegetables in it.
2. Turn on the "Frying" mode for 5-10 minutes, do not close the lid.
3. Pour in beaten eggs, sprinkle with salt and season. Sprinkle with cheese on top.
4. Turn on the "Baking" mode for 20 minutes.

In the oven

Delicious and easily digestible will make a dietary omelet in the oven. It is made in molds or on a baking sheet. If vegetables or meat are added, they must first be stewed until soft. Then put all the ingredients in a mold, pour in an egg. Cook at 180 0 for 20 minutes.

Boiled cauliflower is best suited for such a dish. It makes it soft and nutritious. You can make an omelet according to this recipe:

• beat 4 eggs to reduce the calorie content, you can not take all the yolks;
• add 4 tablespoons of milk or water;
• salt and spices to taste;
• Put cabbage pieces in a mold, pour over the egg mixture.

In order to diversify the diet on a diet, you can use the recipe for a dietary omelet made from proteins. It contains a lot of vegetables, so the dish turns out to be vitamin and nutritious. And if you use a beautiful shape, such an omelet can become a decoration. festive table... What you need to prepare it:

• fry the onion, cut into rings;
• put 200 g each of green peas and Brussels sprouts;
• while the vegetables are stewing, beat the whites from 10 eggs with milk or water, add salt, pepper, herbs;
• put stewed vegetables in a mold, pour eggs;
• bake in the oven at 190 0 20-25 minutes.

In the package

Highly interesting way cooking this dish in a package. It turns out a boiled lush omelet. To do this, you need a tight bag, for example, for freezing or for baking. A protein mixture with salt is poured into it, the bag is tightly tied. It needs to be dipped in boiling water and cooked for 20 minutes.

Diet omelet recipe options

There are many recipes for making a dietary omelet. You can make it from whole eggs or just from proteins. Add vegetables, fruits, cottage cheese, cheese. The composition of the dish depends on the severity of the diet.

With vegetables

The Vegetable Diet Omelet is a hearty yet light meal. You will need the following ingredients:

• 4 eggs;
• carrot;
• 2 bell peppers;
• 400 g zucchini;
• 400 g broccoli;
• bulb.

It is best to cook such a diet omelet in a skillet for breakfast. It will perfectly satisfy hunger, but will not cause a feeling of heaviness. The cooking process is simple.

1. Heat a spoonful of olive oil and water in a frying pan, simmer onions, carrots and peppers.
2. After 5 minutes, add the cabbage, simmer the same amount.
3. Pour eggs, beaten well with milk, salt and spices.
4. Cover and fry for 5-7 minutes.
5. Serve with herbs.

Diet scrambled eggs in a pan with tomatoes are delicious and nutritious. To prepare it, you need to beat the whites with milk and salt. Pour them into a frying pan and immediately put tomato slices on top, you can sprinkle with herbs. Cover and cook

Sweet

If sweets are allowed on the diet, you can make a dietary omelet with fruit. Apples, pears, apricots, any berries are used. Pre-stew hard fruits until soft in a pan with a little butter. Then pour over beaten eggs.

If you are making an omelet with berries, you do not need to fry them. They should be steamed. Therefore, it is better to do it in the oven or microwave.

With cottage cheese

A protein dish that speeds up the fat burning process is obtained from eggs and cottage cheese. You need to take a fat-free product, and fry in a non-stick pan without oil. To make the omelette lush and tasty, you need to make it according to the rules:

• first beat 2 egg whites separately;
• combine them with yolks, salt and 2 tablespoons of water, beat again;
• grind 100 g of cottage cheese separately in a blender;
• combine all the ingredients, mix with a fork;
• add herbs and spices if desired;
• pour into a hot frying pan, cover with a lid.

If you prepare such an omelet only from proteins and low-fat cottage cheese, you can even eat it for dinner. It turns out a high-protein nutritious dish that accelerates the process of losing weight.

With cheese

A delicious dietary omelet for breakfast will turn out with vegetables and cheese, you just need to choose a variety with a low fat content. You will need 100 g of green beans, a tomato, 3 eggs, cheese, herbs. What do we have to do:

• chop the beans, stew;
• after 5 minutes add a tomato to it;
• after another 5 minutes, pour out the eggs beaten with water;
• sprinkle with grated cheese;
• simmer covered for 5-7 minutes.

To make the dish more dietary, you need to take all the proteins out of 3 eggs, but only 1 yolk. It is recommended to eat it in the morning.

With meat

For protein diets, an omelet with chicken is well suited. It is made without milk, so it is low in calories. A large amount of protein helps to reduce weight. You will need chicken breast, 3 eggs, salt and water. How to make such an omelet:

• first stew the pieces of meat until tender;
• beat the whites separately until fluffy foam is obtained;
• combine with yolks, 3 tablespoons of water and salt, beat again;
• pour the mixture over the chicken;
• after the mass has risen, reduce the heat and extinguish for another 5 minutes.

Without milk

For those on a strict diet, an omelet in water is suitable. If you use only proteins, it will be low in calories, without fat. It is best to fry it in a non-stick skillet, oven or slow cooker. This will make it oil-free. The peculiarity of cooking is that you need to take 1 spoonful of water for 1 egg. If not only protein is used, it is advisable to beat it separately, then combine with the yolk and water. After that, beat a little more. Then the omelet will turn out fluffy, airy. Pour the mixture into a hot pan, but cook over low heat.

With cereals

Even during a strict diet, you can cook a simple dietary omelet in a pan with oatmeal or buckwheat. They can be made filled with vegetables, fish, cottage cheese or fruits. In order for the dish to be used for losing weight, you need to use low-fat foods. It is best to take large omelettes cereals... They can be ground into flour on a coffee grinder. Buckwheat is also used in the form of flour or already cooked porridge. The cooking process is pretty straightforward.

1. Beat whites and yolks separately.
2. Add cereal, mix.
3. Pour in a few tablespoons of milk, salt, optional spices and salt.
4. Fry in a non-stick pan on both sides.
5. Put greens, salmon slices, fried vegetables, cottage cheese on the resulting pancake. Fold it in half.

An omelet is a delicious and nutritious dish that suits any diet. It is allowed to eat it when losing weight, for children. Since eggs can be combined with any food, you can make different versions of the omelet.

IMPORTANT! Informational article! Before use, you must consult a specialist.

The simplest recipe for an omelet is a dietary one, when, apart from eggs and milk, we do not add anything there, not even any vegetables, and we take skim milk for the omelet. It is very simple to prepare such an omelet, just mix chicken eggs with milk and add salt, although if someone should limit salt in their food, then even add very little of it, just so that the omelet is not completely bland. The oil is only used to grease the omelet dish.

This omelet is similar to the omelet, which is often prepared for young children. The height and splendor of the omelet will depend only on the number of eggs, therefore, the more eggs in the omelet, the more magnificent and higher it will turn out.

So, for cooking a dietary omelet in the oven, we need the following products.

We break the eggs into a bowl.

We shake the eggs with a whisk, you do not need to beat them. Add a small pinch of salt.

Now pour milk into the eggs and also mix it with the eggs with a whisk.

Turn on the oven in advance so that it heats up to 180 degrees. Lubricate the omelet pan with a small piece of butter. This will require very little oil, even less than 1 gram.

Pour the omelet mass into a mold and place in a preheated oven.

Diet omelet is baked in the oven for 20 minutes. Carefully take out the form with the omelet and let it stand for two minutes before transferring it from the form to the plate.

The dish is very simple and great for breakfast. Since we greased the mold with oil, it can be easily shifted. You can cut it in half into 2 portions.

Although a minimum of ingredients were used in the preparation of this omelet, it turns out to be very tender, light, but no less tasty. Bon Appetit!