High-Protein Zucchini Omelet
User Reviews
5
High-Protein Zucchini Omelet
Description
This omelet begins by cooking diced zucchini cut into matchstick shapes along with finely chopped red onion in olive oil over medium-low heat until golden and tender. Meanwhile, eggs and egg whites are whisked together with grated Parmesan, salt, and pepper. Once the vegetables are cooked, the egg mixture is poured over them in the pan and covered to cook gently until set. The omelet is then flipped onto a plate and can be served with hot sauce or sriracha if desired.
The dish combines the mild sweetness of sautéed onions and zucchini with the rich, savory flavor of Parmesan cheese. Using mostly egg whites increases protein content while maintaining texture. This omelet is a flexible base for additional seasonings or vegetables.
Notes indicate that vegetarian Parmesan options are available for those avoiding cheeses with animal rennet, offering choices without altering the recipe's fundamental makeup.
Ingredients
- 1 teaspoon olive oil
- 1/4 cup red onion (chopped)
- 1 cup zucchini (diced into matchsticks)
- 1 large egg
- 3/4 cup egg white
- 2 tablespoons Parmesan Cheese (grated or shredded)
- 1/4 teaspoon kosher salt
- black pepper to taste, fresh
Instructions
- 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.
Notes
- Use vegetarian-friendly Parmesan cheeses such as Organic Valley Shredded Parmesan or BelGioioso Vegetarian Parmesan to avoid animal-derived rennet.
- Cooking the zucchini and onion until tender and golden develops flavor and prevents excess moisture in the omelet.
- Serve with hot sauce or sriracha for added spice if you like.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1servings
Amount Per Serving
Calories 283 kcal
% Daily Value*
| Serving | 1omelet | |
| Calories | 283kcal | 14% |
| Carbohydrates | 10.5g | 4% |
| Protein | 31g | 62% |
| Fat | 13g | 20% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 194.5mg | 65% |
| Sodium | 844.5mg | 35% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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