An omelette is a scrambled egg made like a large pancake. While some people are worried about egg intake for health reasons, the problem can often be solved by choosing health-oriented eggs such as the omega-3 type, and by cooking in a “good” fat. This single-serving recipe is easily multiplied for a group of people. For variety, try adding vegetables to the mix. Paleo and keto-friendly.

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  • Preparation Time

    7 minutes

  • Cooking Time

      10 minutes

  • Difficulty Rating

    1

  • Serves

    1
By TrimDownClub
Total Shares 0

Ingredients

  1. 1 omega-3 or grass-fed egg
  2. 1 Tbsp. / 15 ml organic grass-fed or pasture-raised milk
  3. 1 tsp / 5 ml oil (olive, organic canola, or macadamia nut)
  4. Salt and/or pepper to taste

Directions

  1. Crack the egg(s) in a bowl and break the yolk with a fork.
  2. Add the milk, and mix well. This can be enough, or for a fluffier texture, whisk for about 5 minutes.
  3. In a small, preferably non-stick sauté pan over medium heat, add the oil and allow to heat.
  4. Pour in the egg mixture. Allow the eggs to cook for up to a minute, or until the bottom starts to set.
  5. With a heat-resistant spatula, gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath. Repeat with the other edges, until there’s no liquid left.
  6. Gently flip the egg over. Cook for another few seconds, or until there is no uncooked egg left.
  7. Be careful not to brown too much.
  8. Gently transfer the finished omelette to a plate. Garnish with chopped fresh herbs if desired.
For variety, you can now add grated cheese (1 oz / 30 gm = 1 fat), sautéed vegetables (½ cup / 55 gm = ½ carb, 1 tsp. / 5 ml oil = 1 fat), or natural turkey bacon (1 oz = 1 protein) to the middle of the omelette. Using your spatula, fold the omelette in half, lower the heat, and allow to cook long enough to melt the cheese or enable other fillings to sink into the egg. * When multiplying the recipe, the ratio of egg/milk to oil can be 2:1. Serving Size: ֲ1 egg Exchanges per Serving: 0 Carb, 1 Protein, 1 Fat

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Comments 27

  4. bartwood

    My Menu says Omelet and the recipe 1 Egg Omega 3 or 3 grass fed eggs.
    Does this mean I can use 3 grass fed eggs for a one serving omelet?
    It doesn’t make sense to me. Can you explain this.

    • Ossie-Sharon

      Hi, bartwood. No, just one egg. We recommend an egg type that is either fortified with omega-3 fatty acids, or that came from a hen that was raised in a pasture (eating a natural diet of plants and bugs). These tend to be the healthiest for you.

  6. slimtravel2

    Can anyone tell me what it means when my menu says: 1 ounce of cheese mozzarella, Buffalo milk? I am using WW string cheese but have no idea on the buffalo milk . I just joined and can’t understand how they list a cereal for me but no milk to go with it!
    Rose
    August 18, 2015

  15. tranquility

    While on a cruise I was in a long line and watched the omelet chef’s technique. He first put the veggies, meat, whatever was wanted in the pan and got them hot, then poured the egg/milk mix over them, lifting edges as needed. When done he put the cheese on and folded the omelet and slid it on a warm plate. By the time we got to our tables the hot eggs had melted the cheese. Was much more cohesive then when the veggie, etc go on top of the egg mix first.
    Tish Iorio
    \August 27, 2013

  18. Gems76

    I ussually add cheese and veggies to my omelette but went with the basic for my first menu item meal. I also had the SWG bread which I always enjoy but usualy not plain. Didn’t add anything to the bread this morning.

  20. iamen

    Try replacing the milk with yogurt. It’s delicious and makes a fluffier omelet. Almond milk is also a good alternative to cow’s milk. Cow’s milk calcium molecule is round in structure, where human calcium is crescent shaped. Cow’s calcium does not fit in the human body, so it is stored in the joints as arthritis.

  22. newtricia

    This is my first menu item. It was good – I forgot to add either salt/pepper or any herbs which I love in omelets. I didn’t have milk so used water. Also I added some chopped mushrooms which gave it a more firm basis. I like the menu items but I’m afraid all of the special items are not going to make it to my kitchen – too expensive for as little as I use at a time. I will have to use more “common” products. If you had a portion change on your recipes it would be most helpful to those of us who live alone. Also, someone else commented on there are no nutrition facts on your recipes which was a real surprise.

  24. awayagain4

    This is a good nourishing meal made in minutes and I like the idea of adding different ingredients to vary the flavour. Mushrooms are good added to this dish. I usually allow 2 eggs per person though! Must watch my portion size.

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