A great day starts with a great breakfast—and this protein-packed omelette delivers exactly that. Loaded with fresh vegetables, melted cheese, and high-quality protein, it’s a satisfying, nutritious, and energizing way to fuel your morning. Whether you’re training hard, eating clean, or just want to stay full until lunch, this omelette checks every box.

Eggs are naturally rich in high-quality protein and essential nutrients like choline, B vitamins, and vitamin D. Add some fresh vegetables for fiber, antioxidants, and texture, then melt in a bit of cheese for flavor and calcium. The result is a balanced breakfast that supports muscle health, energy, and overall wellness.

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  • 3 large eggs (or 2 eggs + 2 egg whites for lower fat)
  • 1/4 cup diced bell peppers (any color)
  • 1/4 cup chopped spinach or kale
  • 1/4 cup chopped tomatoes
  • 2 tablespoons diced onion
  • 1/4 cup shredded part-skim mozzarella or cheddar cheese
  • Salt and pepper to taste
  • 1 teaspoon olive oil or avocado oil

Instructions:

  1. In a bowl, whisk the eggs with a pinch of salt and pepper until smooth and frothy.
  2. Heat the oil in a nonstick skillet over medium heat.
  3. Add onions and bell peppers; sauté for 2–3 minutes until softened. Add tomatoes and spinach, cooking just until wilted.
  4. Pour the eggs over the veggies in the skillet. Let cook undisturbed for 1–2 minutes until the edges set.
  5. Sprinkle the cheese over half of the omelette. Cover the pan with a lid for another minute to help the top set and the cheese melt.
  6. Fold the omelette in half and cook for another 1–2 minutes, then slide onto a plate and serve hot.

Optional toppings: sliced avocado, a dollop of Greek yogurt, or a sprinkle of hot sauce.

omelette recipe, healthy breakfast, protein breakfast, veggie omelette, cheese omelette, low carb meal, high-protein meal, clean eating, egg recipes, quick breakfast, post-workout food, nutritious meal, muscle building breakfast, energy-boosting breakfast, vegetarian omelette, breakfast ideas, spinach omelette, bell pepper omelette, cheese and egg dish, meal prep breakfast, low fat recipe, whole foods, gluten-free breakfast, brain food, keto-friendly, fitness recipe, power breakfast, balanced meal, easy omeletteThis omelette delivers around 20–25 grams of protein, depending on your egg-to-egg-white ratio and cheese choice. The vegetables provide essential vitamins like A and C, while the cheese adds calcium and flavor. It’s a perfect way to meet your morning macronutrient needs without feeling heavy or sluggish.

Customize it by swapping in mushrooms, zucchini, or asparagus, or use cottage cheese or feta for a tangy twist. Serve it with a slice of whole grain toast or a side of fresh fruit to make it a complete, balanced meal.

Whether you’re meal prepping or cooking fresh, this omelette is a go-to breakfast for busy mornings, post-gym recovery, or anytime you want something savory and smart.

 

References:
Harvard T.H. Chan School of Public Health. (n.d.). Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
U.S. Department of Agriculture. (2021). FoodData Central – Eggs, whole, cooked. https://fdc.nal.usda.gov
Cleveland Clinic. (2022). Are Eggs Good for You or Not?. https://health.clevelandclinic.org/are-eggs-good-for-you-or-not
Mayo Clinic. (2023). Healthy Breakfast: Quick Tips for Busy Mornings. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/healthy-breakfast/art-20045505

 

Chef Ed’s Veggie & Cheese Omelette

 

Chef Ed’s Veggie & Cheese Omelette