Learn more about UPMC Nutrition and healthy omelets

Scrambled. Sunny-side up. Over easy. Poached. Opinions vary wildly about the best way to prepare a plate of eggs.

Few methods come close, however, to this breakfast classic: the omelet.

As one of the most versatile ways to prepare eggs, you can make an omelet with whole eggs or just egg whites and add your choice of fillings. It’s the perfect, customizable breakfast item.

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Packed full of protein and vitamins, eggs can help you build strong muscles, manage your weight, and even protect your eyes. If you find yourself wanting to spice up your morning meal, try these three healthy omelet recipes.

RELATED: Why Breakfast Really Is the Most Important Meal of the Day

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Vegetable Omelet with Egg Whites

If you prefer an omelet with no yolk, this egg white omelet with a variety of colorful veggies will do the trick. Cook the vegetables before filling your omelet or add them in raw.


  • 1 tsp. olive oil
  • 3 large egg whites
  • ½ cup chopped vegetables of your choice (some favorites: mushrooms, tomatoes, bell peppers, onions, zucchini)
  • Optional toppings: salt, pepper, and/or Parmesan cheese

Place olive oil in a pan over medium to low heat. Pour egg whites into the pan, and cook until set. Add vegetables to one half of the egg whites. Fold the egg whites over the vegetables, and remove your omelet from the pan. For more flavor, add salt, pepper, or Parmesan cheese before serving.

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Southwest Omelet

Take a trip down south with this healthy omelet recipe. Adding black beans provides an extra boost of protein; you can also add a few slices of avocado to your plate to complete your morning meal.


  • 1 tsp. olive oil
  • 2 eggs
  • 1 tsp. black pepper
  • Pinch of salt
  • ¼ cup black beans
  • 2 tbsp. tomato, chopped
  • 2 green onions, diced
  • ¼ cup shredded mozzarella cheese
  • Optional toppings: salsa, sliced avocado, Greek yogurt, and/or cilantro

To begin, heat olive oil in a pan over medium to low heat. Break two eggs into a bowl, and whisk together with pepper and salt. Pour the egg mixture into the pan, and cook until almost set. Add the black beans, tomatoes, and green onions to one side of the eggs. Sprinkle mozzarella cheese over the omelet before folding over. Top with your choice of salsa, avocado, Greek yogurt (a healthy alternative to sour cream), and/or cilantro.

RELATED: Learn How to Make Avocado Breakfast Toast

Healthy Greek Omelet

This healthy, Greek-influenced omelet is sure to transport you to the Mediterranean without leaving your kitchen. Full of flavor from feta cheese and juicy cherry tomatoes, this omelet recipe is sure to become a breakfast staple.


  • 2 tsp. olive oil (in half)
  • 1 tbsp. red onion
  • ¼ cup cherry tomatoes, halved
  • ½ cup fresh spinach
  • 2 eggs
  • ½ tsp. basil
  • ½ tsp. oregano
  • 2 tbsp. feta cheese
  • Salt and pepper to taste

Heat one teaspoon of olive oil in a skillet over medium to low heat. Then place red onion, cherry tomatoes, and spinach in the pan, and cook until the onions and spinach cook through. Remove vegetables from the pan, and set aside. Mix the eggs, basil, and oregano in a separate bowl. Clean the skillet before adding the other teaspoon of olive oil. Place the egg mixture in the pan, and cook until set. Place the cooked vegetables on one half of the eggs, and top with feta cheese. Fold the omelet, and remove from the pan. Season with salt and pepper to taste, and you’ve got some tasty fuel to start your day.

If you’ve ever wondered how to make an omelet healthy, look no further than these three nutrient-packed recipes. Eating a healthy omelet is a great way to build up the strength and energy you need to start your day.


About UPMC

Headquartered in Pittsburgh, UPMC is a world-renowned health care provider and insurer. We operate 40 hospitals and 800 doctors’ offices and outpatient centers, with locations throughout Pennsylvania, Maryland, New York, West Virginia, and internationally. We employ 4,900 physicians, and we are leaders in clinical care, groundbreaking research, and treatment breakthroughs. U.S. News & World Report consistently ranks UPMC Presbyterian Shadyside as one of the nation’s best hospitals in many specialties and ranks UPMC Children’s Hospital of Pittsburgh on its Honor Roll of America’s Best Children’s Hospitals. We are dedicated to providing Life Changing Medicine to our communities.