How to Make a Low-fat Omelet

  • 01 of 08

    Use a Nonstick Skillet and Spatula

    Making an Omelet
    Fiona Haynes

    Use a nonstick skillet and spatula to make your omelet with. This allows you to skip the butter or oil when cooking, which can easily add unnecessary fat and calories. Non-stick skillets, like the popular brand Teflon, are often coated with polytetrafluoroethylene (PTFE). These are generally safe to use as long as the pan doesn't get overheated. An overheated pan can lead to flu-like symptoms from breathing in fumes.

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  • 02 of 08

    Grab Eggs and a Small Bowl

    Making an Omelet
    Fiona Haynes

    It's important to get the freshest and most nutritious eggs you can find. Some eggs have omega-3 fatty acids added, slightly less saturated fat, and less cholesterol than others. Make sure to grab a bowl or a pitcher to break your eggs into, whether one whole egg or two egg whites.

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  • 03 of 08

    Separate the Whites of Two Eggs

    Making an Omelet
    Fiona Haynes

    Separate the whites of two eggs and add them to one whole egg in your bowl or pitcher. You can use an egg separator if you have one. If not, carefully crack the egg and empty the yolk from one half of the shell to the the other while the white spills into the bowl. Another way to do this is to empty a cracked egg onto your cupped clean hand and allow the white to slip through your fingers. Prepare accordingly, as this step gets messy.

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  • 04 of 08

    Whisk the Egg and Egg Whites

    Making an Omelet
    Fiona Haynes

    Whisk your whole egg and egg whites together. Then, place your skillet on medium heat. To test when the pan is hot enough, simply add a drop of egg to the pan. If it starts to cook, the skillet is ready. Feel free to lightly season your egg and egg whites with dried herbs and/or black pepper for an extra kick.

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  • 05 of 08

    Cook Until the Edges Begin to Set

    Making an Omelet
    Fiona Haynes

    After you've whisked your eggs, pour the whisked mixture into the hot skillet, and cook until the edges begin to set. Some air bubbles are allowed, but make sure the pan is not sizzling.

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  • 06 of 08

    Lift the Edges of the Omelet

    Making an Omelet
    Fiona Haynes

    Using a spatula, lift the edges of the setting omelet so the uncooked egg can slip underneath to be cooked. Once the eggs are setting, you can add your favorite low-fat filling, like a zesty salsa, hot sauce, or sautéed veggies. Feel free to sprinkle on a small amount of reduced fat cheese as well. A seasoned omelet will also give you that kick you're looking for, if plain isn't your style.

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  • 07 of 08

    Fold Your Omelet

    Making an Omelet
    Fiona Haynes

    Using your spatula, flip the edge of your omelet so that it folds in half. Then, continue to cook it for just a few moments longer.

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  • 08 of 08

    Eat Your Omelet

    Making an Omelet
    Fiona Haynes

    Slide your omelet onto a plate and serve with healthy side items like whole grain toast and fresh fruit. By using one whole egg and two egg whites (rather than two whole eggs), you saved 5 grams of fat, 1.5 grams of saturated fat, and 211 milligrams of cholesterol.

    Your new low-fat omelet, without filling, has the following nutritional elements per serving:

    • Calories: 103
    • Calories from Fat: 45
    • Total Fat: 5g (sat 1.5g)
    • Cholesterol: 211mg
    • Sodium: 172mg
    • Carbohydrate: 1.3g
    • Fiber: 0g
    • Protein: 13.2g