Fluffy dietary protein omelet in a frying pan, slow cooker and oven

Fluffy dietary protein omelet in a frying pan, slow cooker and oven

There are 10 methods for preparing a protein omelet! I will tell you about the most successful and dietary ones in my opinion. Try the ones you like and you will always be provided with a tasty and low-calorie breakfast, snack or dinner. The dish is indescribably beneficial for the body, because it not only satiates you forever, but also nourishes you with useful substances. In particular, I think these recipes will be needed by those who watch the amount of protein in their diet and understand how difficult it can be to reach the norm. And omelettes made from proteins alone are the best method to make up for the deficiency; you don’t even need to take protein mixtures!

Why are protein omelettes good for pp-schnik?

Proteins are the “building material” for cells, which the human body needs once a day, and also an energy supply.

Omelettes made from egg whites alone are virtually pure protein , and by introducing such dishes into your diet, you will experience all its advantages:

1. literally won’t gain excess calories , but at the same time saturate your body with substances for its real work;
2. Do you do strength sports? 3-4 omelettes per week (on training days) and muscle growth is guaranteed;
3. there will be a natural normalization of metabolic actions;
4. does not contain cholesterol (an organic compound, a natural fatty, lipophilic alcohol found in the cell membranes of all living organisms except nuclear-free ones) , which, as is clear, is specifically found in yolks. Are you not afraid of cholesterol (Insoluble in water, soluble in fats and organic solvents.) ? Then prepare a pp omelette from this selection;
5. It is easily digested and does not interfere with the functioning of the digestive system;
6. relieves hunger forever.

Most often, “pure protein” omelettes are fried in a frying pan, but you can use a microwave, slow cooker, oven and double boiler for these purposes.

Diet protein steamed omelet

This production method is the most dietary - without milk, only proteins that are steamed to a suitable condition. There is butter in the composition - for lubricating the mold, but it actually does not affect the calorie content and balance of the food, as it is not enough. The omelette itself comes out fluffy, airy, tender in taste and very satisfying.

Ingredients for 1 serving:

• chicken proteins - 3 pcs.
• water - 50 ml
• butter - 5 g
• salt - 1 pinch

How to cook:

Beat the whites with salt until stiff foam. To get a very stable foam, take chilled chicken eggs and make sure that not even a gram of yolk gets into the whites.

Pour water into the protein foam.

Gently stir everything with a spatula.

Grease the mold with oil. Why creamy specifically? Because its smell is completely revealed specifically in omelettes. And don’t worry about the quality of butter—high-quality butter is a must in your diet! Only amateurs of a healthy lifestyle and nutritional diet write about the absolute harm of animal fats. Pour the whipped whites into the pan. Place in the multicooker bowl on a mesh. Run the “steamer” program for 10 minutes.

The steamed protein omelette is ready. Bon appetit!

Recipe for protein omelet in a frying pan

This is a traditional way of making the dish - it uses a frying pan and contains milk. The result is a fluffy baked omelette with a golden brown crust.

The following products are required:

• protein - from 3 eggs
• milk – 50 g
• dill – 10 g
• 0.5 tsp olive oil if the pan is uncoated.

Manufacturing process:

1. Chop the dill and place the frying pan on the heat to heat it up.
2. Beat the whites with salt until fluffy. You can do it in a blender.
3. Add milk, mix with a spoon or fork.
4. Pour the resulting mass into a heated frying pan, simmer over low heat for 5 minutes under the lid. Later sprinkle with dill and keep on fire for another 1.5-2 minutes.
5. Serve the omelet immediately.

Baked fluffy egg white omelette in the oven

This recipe is suitable even for people who adhere to proper nutrition not for the purpose of losing weight, but because of some health problems, for example, after surgery to remove the gallbladder. We will bake it in the oven, in a tall mold, in portions.

Ingredients:

• protein - from 3 eggs
• milk – 50 ml
• salt - to taste
• butter – 5 g
• sour cream – ½ tbsp.

Step-by-step manufacturing:

1. Combine the whites with milk, add salt, and beat the mixture with a whisk.
2. Grease the mold with butter, transfer the protein-milk mixture, and carefully spoon sour cream on top.
3. Place the pan in a preheated oven and bake for 20 minutes at 180 degrees.
4. It is better to serve the omelet immediately hot, it cools quickly.

Protein omelet with cottage cheese for athletes and those losing weight

This dish contains a lot of protein, and a wide variety of it, which is why it is perfect for athletes and bodybuilders. For those losing weight, you simply can’t think of a better dinner option!

Products for 1 serving:

• protein – 3 pcs.
• cottage cheese – 200 g
• green onions – 30 g
• salt pepper.

How to create:

1. In a separate container, beat the egg whites, add the cottage cheese, and mix everything carefully.
2. Wash and finely chop the green onions, add to the resulting curd mixture, add salt, pepper and mix.
3. Preheat the frying pan in advance, grease it with oil, if there is no non-stick coating, pour in the prepared omelette mixture. Cover with a lid and fry on both sides over low heat.

Delicious egg white omelette with tomatoes

Scrambled eggs with tomatoes are a classic of the genre. If you remove the yolk from the recipe, it also turns out quite interesting.

Required ingredients:

• squirrels – 2 pcs.
• Cherry tomatoes – 2-3 pcs.
• parsley and dill - 2-3 stalks
• salt - to taste
• butter – 10 g.

Cooking in 5 steps:

1. Beat the whites in advance and add a pinch of salt. There is no need to beat until stiff peaks form, because other products will simply drown in the whipped foam.
2. Rinse the cherry tomatoes under running water, cut into slices (they can be replaced with ordinary tomatoes or reddish bell peppers).
3. Grease a heated frying pan with vegetable oil, add vegetables and herbs, pour in whipped egg whites.
4. Simmer the dish for 3-5 minutes, and at the end sprinkle with ground black pepper.

Protein nutritious omelette with cheese for breakfast

This is the most delicious method of making a protein omelet. Any kind of cheese is suitable, here you need to rely on your own taste: semi-hard, salty, hard varieties. You can also use soft mozzarella or suluguni - it will also work out well.

The following products are needed:

• protein – 2 pcs.
• cheese – 30-40 g
• milk – 1/3 tbsp.
• butter – 10 g
• salt, pepper, spices - to taste.

How to create:

1. Grind a piece of cheese on a grater.
2. Salt the whites, add pepper and spices, and beat with a whisk.
3. Add milk, mix everything thoroughly.
4. Grease the bottom of the pan with oil.
5. Pour the protein mixture into the frying pan and top with grated cheese.
6. Cover the pan with a lid and cook over low heat for 10 minutes.

How to cook a protein steam omelette in the microwave

This method is suitable for those who want to prepare a tasty and appetizing dish quickly. The taste is just as sweet as steamed protein omelettes. But less time is wasted.

KBJU per 100 g: 67.2/9.3/3/0.7

Products:

• squirrels – 2 pcs.
• sour cream (15%) – 1.5 tbsp.
• salt - to taste
• dill greens – 3-4 sprigs.

Protein omelet in a frying pan

I suggest you try this easy recipe. The omelette is low-calorie, nutritious, tasty and necessary. In general, everything you need!

Ingredients for “Protein omelet in a frying pan”:

• Egg white (from 4 eggs) – 140 g
• Milk (I have 0.5%) - 50 g
• Dill - 30 g

Production time: 10 minutes

Number of servings: 1

Nutritional and energy value:

Recipe for “Protein omelet in a frying pan”:

Chop the greens. Place a non-stick frying pan to heat up. Mix all ingredients. Add salt and spices if desired.

Pour the resulting mass into a heated frying pan. Fry for 5 minutes, covered, over low heat. That's all!

The end result is a low-calorie, but tasty and tender omelette. It contains only 91 calories, 17.8 protein, 0.4 fat and 4.2 carbohydrates. Bon appetit!

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June 10, 2019 wise1288 #

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Protein omelet: recipes

Protein omelet is one of the main dishes in a healthy diet. Omelette is popular among those who care about their health and figure, as well as among people who are skilled in sports.

This dish is universal - you can make an omelet with any kind of insides: herbs, vegetables, cheese, cottage cheese, bran or oatmeal, then you won’t get tired of this breakfast.

The benefits of protein omelet

Testicles are one of the most nutritious commodities and a source of biologically active components. They contain real protein and essential amino acids. In addition, it is a source of vitamins A, B and B6, D and E, as well as necessary substances: potassium, phosphorus, iron, copper and calcium. All these substances are absorbed one hundred percent - this is what distinguishes eggs from any other food.

100 grams of eggs contain 9 grams of protein, 3.5 grams of fat and 1.7 grams of carbohydrates. Calorie content is 73.2 Kcal.

Protein omelet - manufacturing principles

The basis of a traditional egg white omelet is milk and eggs.

First you need to wash the egg, and then, breaking it, separate the white from the yolk. There are several methods for separating the white from the yolk:

1. We split the egg in the center (by eye) and transfer the yolk from one shell to another (hooking it with the edge of the shell). Pour the white into the prepared cup.
2. You can use a funnel made of thick paper to separate the whites from the yolk. You need to insert a funnel into a glass and break an egg into it - the yolk will remain inside it, and the white will flow out.
3. You can use a special separator to separate the yolks - it can be purchased at the store.

Omelette can be prepared using various methods: in the oven, in a frying pan, in a slow cooker or a double boiler. But it should be borne in mind that a dish cooked in a frying pan is the least healthy and most nutritious.

Recipe 1. Protein diet omelet with herbs

If your goals are to tone your figure and lose extra pounds, then this omelet will be a good breakfast option. It is better to cook it in a slow cooker or double boiler (not in a frying pan). The preparation of the dish is trivial, yet healthy and low in calories.

For a dietary omelet we need:

• Eggs – 3 pieces
• Milk (low fat) – 1 cup
• Greens (parsley, dill, lettuce) – 1-2 tablespoons
• Olive oil or butter - grease the bottom of the dish
• Salt, pepper, seasonings - to taste

1. Separate the whites from the yolks. Add milk to the whites and beat the mixture until foam forms.
2. Salt and pepper to your taste and beat again.
3. Chop the greens and add them to the omelette mixture and mix.
4. Grease the dish in which we will cook the omelette with oil and pour in the whipped mixture.
5. Cook the omelet in a slow cooker or in a double boiler for 10 minutes.

Our omelet is ready, enjoy your breakfast!

Recipe 2. Protein omelet with cottage cheese and tomatoes

What to add to an omelette to make it not only tastier, but also healthier? Add low-fat cottage cheese and tomatoes to it. You can add both regular large tomatoes and cherry tomatoes. It turns out to be an excellent hearty breakfast.

• Eggs – 2 pieces
• Low-fat cottage cheese – 100 g
• Tomatoes – 1 medium or 4 cherry tomatoes
• Greens - to taste
• Olive oil or butter - grease the bottom of the dish
• Salt, pepper and seasonings to taste

Prepare a protein omelet with cottage cheese and tomatoes:

1. Pour the whites separated from the yolks into a bowl, add salt and pepper to taste, and beat well.
2. Add soft cottage cheese to the whites and mix well.
3. Lubricate the bottom of the dish in which you will cook with olive oil and heat it up.
4. Place the tomatoes in a slow cooker, steamer or frying pan and fry them for 1-2 minutes, pour the omelet and curd mixture on top.
5. Close the lid and cook for 8-10 minutes. At the end of cooking, you can sprinkle the omelette with cheese.

Recipe 3. Protein omelet with cheese

One of the most delicious options for making an omelette is with the addition of cheese. You can use any cheese you like. These can be hard and semi-hard varieties, salted or slightly salty - it all depends on your preferences.

Ingredients for egg white omelette with cheese:

• Eggs – 2 pieces
• Cheese (of your choice) – 30-40 grams
• Milk – 1/3 cup
• Olive oil or butter - grease the bottom of the dish
• Salt, pepper and seasonings - to taste.

1. Grate the cheese piece on a small grater.
2. Salt the egg whites, add pepper and a little seasoning, and beat with a whisk.
3. Pour in the milk and mix the omelette base again.
4. Grease the bottom of the frying pan with oil and heat it over medium heat.
5. Pour the milk-protein mixture into a frying pan and sprinkle cheese crumbles on top.
6. Cover the omelet with a lid and cook, reducing heat to low, for 7 to 10 minutes.

Recipe 4. Protein omelet with chicken in a slow cooker

Another option for a dietary and at the same time nutritious protein omelet. This breakfast will give you strength and energy, and will also keep you from getting hungry until lunch. This omelet recipe is especially important for those who play sports - protein is good for building muscles.

It is not necessary to use chicken breast (breast meat is quite dry), you can use the softest part, then the omelet will turn out soft and airy.

To make 2 servings of chicken omelette we need:

• Egg whites – 6 pieces
• Milk – 1/2 cup
• Boiled chicken meat – 200 g
• Bell pepper – 1/2 piece
• Butter – 1 tsp.
• Salt, pepper to taste

1. Boil the chicken meat and cut it into small pieces.
2. We clean the bell pepper from seeds and pulp, cut into thin strips.
3. Separate the yolks from the whites. Pour the whites into a cup, add milk to them, add salt and beat thoroughly.
4. Add chopped bell pepper to the resulting mixture.
5. Grease the multicooker bowl with butter and place pieces of chicken meat in it, then pour the omelette mixture on top.
6. Close the lid and cook the omelette using the baking or multicook mode for 15 minutes.

Recipe 5. Sweet protein omelette with jam in the oven

If you are a gourmand or are looking for an omelet recipe that children might like, then try making a sweet omelet. The dish will turn out not only healthy, but also with a pleasant sweet taste, with all this, even with a small amount of jam, this dish simply fits into the framework of proper nutrition. You can add pieces of dried apricots to this omelette. This omelet goes perfectly with both tea and a cup of strong coffee.

Ingredients for sweet omelet:

• Egg whites – 4 pcs.
• Butter – 1 tsp.
• Apricot or strawberry jam – 1/2 cup
• Sugar (preferably cane) – 1-2 tablespoons

1. Separate the whites from the yolks and beat the whites very well with a mixer until foam appears.
2. Add sugar and jam to the whites (you can choose whatever you like).
3. Take a small omelette baking dish (silicone or glass) and grease it with butter.
4. Place the omelet-jam mixture in the mold and place in the oven, preheated to 180 degrees for 20-25 minutes.
5. At the end of the cooking time, take out the mold and divide the omelet into parts.
6. You can serve the dish with fruit yoghurt, fruit, or mix the omelette with warm milk, tea or coffee.

Recipe 6. Protein omelet with corn in a double boiler or slow cooker

A light and tasty omelette with corn is a healthy dish that can be prepared in a double boiler or slow cooker. The dish is low-fat and perfect for those who follow a healthy diet. By preparing such a breakfast, you don’t have to worry about extra pounds.

For an omelet with corn you need:

• Egg whites – 2 pieces
• Milk – 100 ml
• Flour – 1 tbsp
• Canned corn – 3-5 tablespoons
• Salt, pepper to taste
• Greenery

1. If you cook in a double boiler, choose an omelette mold (for example, silicone) and grease it with butter. If you cook in a slow cooker, grease the bottom of the bowl with butter.
2. After we separate the whites from the yolks, beat the whites, then add milk, salt and add a spoonful of flour. Mix.
3. Pour the mixture into the mold or into the multicooker bowl. First pour the corn into a colander, when the liquid has drained, add it to the omelette mixture.
4. Cook the omelette in a double boiler for 20-25 minutes, in a slow cooker for 15 minutes.
5. When serving, decorate with fresh herbs and serve with vegetables and lettuce.

Diet protein omelet in the oven

Why dietary? The thing is that egg yolk is contraindicated for certain healing diets. This time. Frying is also prohibited. That's two. That’s why an omelet is prepared only from whites in the oven, microwave or steamed. As for those who simply support a healthy lifestyle (healthy lifestyle) or those who are “sedentary” on a diet to lose extra pounds, this dish will serve as a beautiful breakfast or hot snack for you. To get a tall, fluffy omelette, bake it in a small form. It rises very well and an appetizing crust appears on the surface. From time to time flour and soda are added for stability and size, we will not do this. The traditional recipe contains only eggs and milk, but if this is acceptable to you, it will be easy to get a new taste by adding cheese, dill or any herbs. By the way, they even prepare a sweet version of the omelet. Kids enjoy eating a sweetened breakfast.

What do we need (ingredients)

• testicle - 2 pcs.;
• milk - 50 ml;
• salt - to taste;
• butter 30 g;
• oven dish.

How to cook a diet protein omelet in the oven

1. Wash the eggs with a brush under running water and dry with a cardboard napkin. We break and carefully separate the whites from the yolks; for a dietary dish we only need the whites. We will now prepare an omelette from them, and the yolks can be used in the preparation of other dishes. They are stored in the freezer and used, for example, when baking from butter dough.
2. Pour the egg whites into a bowl that will be comfortable to beat them in.
3. At this step, you can use kitchen assistants - a mixer, a blender. Beat the egg whites until they reach a stable, airy foam. If in the recipe for an omelet “like a kindergarten” it is not the whipping property that is fundamentally important, but the proportions, then the main attention should be paid to foaming.
4. Pour milk at room temperature into the lush mass. If we usually do not care about the fat content of milk, then in the dietary version it does not have to be higher than 2.5%. You shouldn’t add completely low-fat either, let it be at least 1%. Gently mix the protein mass with milk until smooth, trying not to let the whites settle. Salt to taste. Take a little salt so that it dissolves faster.
5. To bake in the oven, take a clay or fireproof glass mold. Lubricate the walls with butter. I have a bowl like this, you can see it in the photo, in which you can prepare an omelette in portions and serve it in it. If you want the omelette to be completely dietary, you don’t have to grease the mold, but then be prepared that it will most likely not come out of it without loss. Or, as an option, eat it directly from the container in which it was baked.
6. Pour the whipped milk-protein mass into the prepared form. We heat the oven to 170°C and send our omelette to bake.
7. To get a tasty, fluffy, protein omelette you will need 20-25 minutes. It comes out very tall, but when you take it out of the oven, it settles slightly. This is normal, such a highlight of the dish.

Serve the diet omelette immediately after making it, before it has cooled down.

Bon appetit!

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