MiniOmeletes
  • 5
  • 4
  • 92
  • 1

Mini Omelets

  • Canola cooking spray
  • 1 large egg
  • 2 tablespoons low-fat milk or Water
  • Salt and black pepper to taste
  • Additions:
  •       Shredded chicken
  •       Salsa verde
  •       Red hot sauce
  •       Fresh bell pepper, diced
  •       Fresh zucchini

  1. Grease a mug with cooking spray.
  2. In a bowl, use a fork to beat the egg, milk or water, salt, and pepper.
  3. Mix in your choice of additions: shredded chicken and salsa verde, fresh red bell pepper and zucchini, or red hot sauce.
  4. Pour the mixture into the mug.
  5. Microwave for 1 minute. Check that egg is fully cooked and not wet. If it’s still wet, microwave for an additional 30-60 seconds.

Makes 1 serving - 1 cup per serving.

Mini Omelet with Red Hot Sauce:
Calories: 92
Total Fat: 5.5 g
Saturated Fat: 1.7 g
Trans Fat: 0 g
Cholesterol: 174.5 mg
Sodium: 188 mg
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Added Sugar: 0 g
Protein: 7 g

Mini Omelet with Chicken and Salsa Verde:
Calories: 133
Total Fat: 6 g
Saturated Fat: 2 g
Trans Fat: 0 g
Cholesterol: 193 mg
Sodium: 407 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Added Sugar: 1 g
Protein: 14 g

Mini Omelet with Pepper and Zucchini:
Calories: 102
Total Fat: 5 g
Saturated Fat: 2 g
Trans Fat: 0 g
Cholesterol: 175 mg
Sodium: 233 mg
Total Carbohydrate: 4 g
Dietary Fiber: 1 g
Added Sugar: 0 g
Protein: 7 g