Here’s a healthy protein-packed way to start the day: a cheese and seasonal greens omelet for breakfast. It has about 300 calories with a whopping 25 grams of protein to help fuel you through your busy morning!

Healthy Cheese and greens omelet.

Why We Love This Recipe for Cheese and Greens Omelet

I am a breakfast lover. I always have been. When I was a kid, and especially when I was in high school I ate what I now consider to be really sugary breakfasts. Things like chocolate graham cracker pop-tarts or buttered toaster waffles with maple syrup (they were Nutri-Grain waffles, but still! Eeek! I shudder to think about all of the days I did this.) Then I would arrive at school and be starving by 8 am. The reason I am telling you this is that I have found that if I eat an egg, cooked in oil with a slice of toast, I am fine until lunch. Even now, if I eat cereal, I am hungry by 10.

So I wasn’t really that surprised when I read recently that there was a new study that backs up what I had guessed from my own deductive reasoning; that eggs makes what most would call “a Proper Breakfast.”

In a recent study, half of the participants in the study had a breakfast of about 300 calories with 30 grams or so of protein.

According to the results of this study,

Eating a Protein-Rich Breakfast:

  • greatly improves appetite control
  • may help control overeating later in the day
  • will help you curb your calories intake at lunch

This cheese and greens omelet that I am sharing today comes in at about 300 calories, and has 25 grams of protein. Another one of my favorite breakfast recipes is this Easy Breakfast Pita Recipe. It’s only 342 calories and has a whopping 29 grams of proteins. It’s bound to keep you full for hours!

Key Ingredients for This Recipe

Greens

The greens in this count as two vegetable servings toward your daily goal of 5 to 9, and gives you 2 grams of filling fiber. I used a combination of bok choy, spinach and watercress from our CSA.

Sharp cheddar cheese

Sharp cheddar cheese is hands down the best. However, if you’re really watching your weight you can choose a reduced fat cheddar. It will melt just fine with this technique because the moist environment from the steam helps melt cheeses with a lower fat content. And you’ll save about 40 calories.

Eggs

Again, if you’re really watching your weight, you can use two egg whites in place of one of the whole eggs to save another 40 calories.

Additional Ingredients

  • pinch salt
  • Freshly ground pepper to taste
  • ¼ teaspoon canola oil
  • 1 scallion, thinly sliced
  • 1 to 2 tablespoons water

Step by Step Instructions to Make This Recipe Healthy Omelet

Step 1: Wilt greens

Place the greens in a small non-stick skillet over medium-high heat, then cover and cook until the greens are wilted, 2 to 3 minutes. Remove from heat and transfer the greens to a sieve or strainer, and drain off any excess moisture.

Step 2: Cook eggs

Beat the egg, egg-white, salt and pepper in a small bowl. Wipe out the skillet with a clean towel and brush oil over the insides with a pastry brush and place over medium-high heat. When the pan is just hot, add egg mixture and cook, lifting the edges of the cooked egg up and tilting the pan to allow uncooked egg to flow onto the surface of the pan.

Step 3: Add toppings

Once the egg is set up into one solid mass, about 1 minute, top with the greens, scallions and sprinkle with cheddar cheese. Lift up one edge of the egg and drizzle 1 to 2 tablespoons water between the egg and the pan. Immediately cover the pan to trap steam inside. Cook until the cheese is melted and all of the egg is cooked by the steam, 1 to 2 minutes. Fold the omelet in half and tilt out of skillet onto plate to serve.

FAQs and Expert Tips

What’s the best way to get fluffy omelets?

If you want to take it a step further to get super fluffy omelets, beat the egg whites and egg yolks separately. Beat the egg whites in a clean bowl until soft peaks forms, then fold the egg yolk and any liquid in.

How can I make my omelet better?

Use eggs that are room temperature, add a small amount of water, milk, or cream to the egg mixture, and make sure to beat the eggs and liquid until fully combined and no more white or clear spots show.

What are good fillings for omelets?

You can really put anything in an omelet. Some of the best fillings (besides the ones in this recipe) are tomatoes, sautéed mushrooms, peppers, spinach, potatoes, and avocado.

More Healthy Breakfast and Egg Recipes Try

Thanks so much for reading! If you are new here, you may want to sign up for my email newsletter to get a free weekly menu plan and the latest recipes right to your inbox. If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought!

Happy Cooking! ~Katie

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cheese and greens omelet, 25 grams of protein. Healthy Seasonal Recipes @healthyseasonal #protein

Cheese and Greens Omelet


  • Author: Katie Webster
  • Total Time: 10 minutes
  • Yield: 1 serving 1x

Description

Healthy omelet with two eggs and one egg white. Filled with wilted greens and cheddar cheese. A proper protein packed breakfast.


Ingredients

Scale
  • 2 cups chopped greens, washed with water still clinging to the leaves
  • 2 eggs plus 1 egg-white
  • pinch salt
  • Freshly ground pepper to taste
  • ¼ teaspoon canola oil
  • 1 scallion, thinly sliced
  • ¼ cup shredded sharp cheddar cheese (or save 40 calories with sharp light cheddar)
  • 1 to 2 tablespoons water

Instructions

  1. Place greens in a small non-stick skillet over medium-high heat, cover and cook until the greens are wilted, 2 to 3 minutes. Remove from heat and transfer greens to a sieve or strainer, and drain off any excess moisture.
  2. Beat egg, egg-white, salt and pepper in a small bowl. Wipe out skillet with a clean towel and brush oil over the insides with a pastry brush and place over medium-high heat. When pan is just hot, add egg mixture and cook, lifting the edges of the cooked egg up and tilting the pan to allow uncooked egg to flow onto the surface of the pan.
  3. Once the egg is set up into one solid mass, about 1 minute, top with the greens, scallions and sprinkle with cheddar cheese. Lift up one edge of egg and drizzle 1 to 2 tablespoons water between the egg and the pan. Immediately cover the pan to trap steam inside. Cook until the cheese is melted and all of the egg is cooked by the steam, 1 to 2 minutes. Fold omelet in half and tilt out of skillet onto plate to serve.

Notes

Omelet Tips:

Use eggs that are room temperature, add a small amount of water, milk, or cream to the egg mixture, and make sure to beat the eggs and liquid until fully combined and no more white or clear spots show.

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Stove Top
  • Cuisine: American

Nutrition

  • Serving Size: 1 omelet
  • Calories: 296
  • Sodium: 557 mg
  • Fat: 19
  • Saturated Fat: 8 g
  • Fiber: 2 g
  • Protein: 25 grams

Keywords: cheese omelet,cheese and greens omelet

DISCLOSURE I received a copy of One Simple Change for free. This post contains affiliate link/s, which means if you click on the link and purchase that product, I may receive a small commission which helps support me in bringing you  bangin’ recipes and content like this. I only link to stuff I love, and all opinions here are my own.