How to Make a Lower Fat Omelet

  • 01 of 08

    Find a Nonstick Skillet and Spatula

    Making an Omelet
    Grab a nonstick skillet and spatula. Fiona Haynes

    Using a nonstick skillet means you don't need to add butter or oil to cook your omelet. This in itself saves a bunch of fat and calories.

    Continue to 2 of 8 below.
  • 02 of 08

    Grab Your Eggs and a Small Bowl or Pitcher

    Making an Omelet
    Get your eggs and a small bowl or pitcher. Fiona Haynes

    Find the freshest, most nutritious eggs you can. Some eggs have omega-3 fatty acids added and have slightly less saturated fat and cholesterol than others. Then you'll need a bowl or a pitcher to break your eggs into. In the example here, we’re using one whole egg and two egg whites.

    Continue to 3 of 8 below.
  • 03 of 08

    Separate the Whites of Two Eggs

    Making an Omelet
    Separating eggs. Fiona Haynes

    Using an egg separator if you have one, separate the whites of two eggs and add them to one whole egg in your bowl or pitcher. If you don't have an egg separator, you can carefully crack your egg and empty the yolk from one half of the shell to the the other while the white spills into your bowl. One other way is to empty a cracked egg onto your cupped clean hand, and allow the white to slip through your fingers. This is obviously messy!

    Continue to 4 of 8 below.
  • 04 of 08

    Whisk the Egg and Egg Whites Together

    Making an Omelet
    Whisk egg and egg whites. Fiona Haynes

    While you whisk your whole egg and egg whites together, place your skillet on a medium heat. To test when the pan is hot enough, add a drop of egg to the pan. If it starts to cook, the skillet is ready. If you like, season your egg and egg whites with dried herbs and or black pepper.

    Continue to 5 of 8 below.
  • 05 of 08

    Cook Until Edges Begin to Set

    Making an Omelet
    Cook until edges begin to set. Fiona Haynes

    Pour whisked egg and egg whites into the skillet and cook until edges begin to set. The bubbles in the picture are air bubbles. The pan should not be sizzling

    Continue to 6 of 8 below.
  • 06 of 08

    Lift the Edges of the Omelet with a Spatula

    Making an Omelet
    Lift edges with a spatula. Fiona Haynes

    Lift the edges of the setting omelet with the spatula so the uncooked egg can slip underneath to be cooked. Once the eggs are setting, you can add your favorite low-fat filling, such as a zesty salsa, or some veggies that you may have sautéed beforehand, or perhaps a small sprinkling of some reduced fat cheese. Or simply enjoy your omelet seasoned and otherwise plain.

    Continue to 7 of 8 below.
  • 07 of 08

    Fold Your Omelet

    Making an Omelet
    Fold your omelet. Fiona Haynes

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

    Continue to 8 of 8 below.
  • 08 of 08

    Ready to Eat

    Making an Omelet
    Serve your omelet. Fiona Haynes

    Slide your omelet on to a plate and serve with whole grain toast or roll and some fresh fruit.

    By using one whole egg and two egg whites rather than two whole eggs, you will save 5 grams of fat, 1.5 grams of saturated fat, and 211 milligrams of cholesterol.

    Per Serving: (without filling) Calories 103, Calories from Fat 45, Total Fat 5g (sat 1.5g), Cholesterol 211mg, Sodium 172mg, Carbohydrate 1.3g, Fiber 0g, Protein 13.2g.