Learn how to make a veggie-packed Weight Loss Egg Omelette 3 Ways! These low calorie and filling meals are easy to incorporate into a meal plan and are perfect for breakfast, lunch, or dinner.

What’s better than one easy weight loss omelette recipe? Three weight loss omelette recipes! This Weight Loss Egg Omelette 3 Ways features three variations of vegetable-packed omelettes, made with both the whole scrambled egg or just the whites. It’s the best way to start your day!

3 egg omelette with veggies on a platter. Mushrooms and herbs on the table.

Disclosure: this recipe has been created in partnership with Awaken180° Weightloss and it is compliant with the program rules and recommendations. For more information please visit Awaken180° Weightloss.

Just like my Keto Chicken Cobb Salad and Stuffed Zucchini Boats, these weight loss omelettes are a fun and easy way to pack some extra veggies into your diet. You have three recipes to choose from here: 

  1. Pepper and spinach omelette
  2. Mushroom and asparagus omelette
  3. Asparagus and pepper egg white omelette

While these are my favorite combinations, you can customize each of these two egg omelettes any way you like. Throw in more vegetables, leafy greens, protein, or swap the whole eggs for egg whites. The possibilities are endless!

Did you know that it’s perfectly acceptable to eat an omelette at any point during the day? It’s a low-maintenance meal you can throw together in less than 15 minutes, plus they’re nutritionally dense and packed with protein. It’s pretty much the perfect meal for weight loss.

Ingredients for a healthy egg omelette. One dozen of eggs, mushrooms in a bowl. Asparagus in a jar. A red bell pepper, an onion and some spinach on the table.
Healthy egg omelette with spinach, red bell pepper and onions. A farmer's knife on the plate.

Is a two egg omelette healthy?

Yes! Eggs are a complete protein, meaning they contain a perfect ratio of every amino acid your body needs. 

Eggs in moderation are also a great way to add protein to your diet without adding too many calories, saturated fat, and cholesterol. These 2 egg omelettes have approximately 180 calories each, making them an extremely healthy, yet filling meal.

Ingredient notes

While each of these healthy omelette recipes contains different varieties of vegetables, each one is made with a few basics:

  • Eggs – These vegetarian omelettes are made with two eggs each. Feel free to use the whole eggs or just the egg whites. Using only the whites will cut down on fat and calories while still packing in a ton of protein.
  • Onion – Sauteed onion is used in the pepper and spinach omelette but can add extra savoriness to all three recipes.
  • Vegetables – Try to use fresh, seasonal produce. These omelettes are made with asparagus, red bell pepper, and baby bella mushrooms but feel free to add more if you like.
  • Leafy greens – I used spinach but kale or arugula would work just as well.
  • Butter – For cooking the omelettes. Olive oil also works and contains fewer calories.
A healthy mushroom, spinach and asparagus egg omelette on a plate with a fork and knife.

How to make a weight loss omelette

All three of these healthy omelette recipes can be made the same way. In just 4 simple steps, you’ll have a piping hot, hearty, and healthy meal:

Step 1: Melt some butter in two separate skillets.

Step 2: Saute your veggies of choice (except the spinach) in one of the skillets until slightly soft and tender. Add the spinach and continue cooking until it wilts.

Step 3: Add your egg of choice (scrambled or whites) to the second pan. Cook until the edges of the eggs begin to detach from the pan. Flip it over with a spatula.

Step 4: Spread the cooked veggies over half of the surface of the flipped eggs. Fold the other half over the veggies. Take the pan off the heat, season with salt and pepper, and enjoy!

The best low calorie omelette fillings

There are plenty of ways to get creative when you’re filling an omelette. Stay on theme with more veggies or pack in the extra protein. Use any of these low calorie omelette filling ideas for inspiration:

  • More vegetables – Broccoli, broccolini, alfalfa sprouts, or zucchini.
  • Lean meat – Throw in leftover roasted chicken, sliced deli turkey, steak and lobster.
  • Leafy greens – Substitute the spinach for kale, microgreens, swiss chard, or collard greens.
3 egg omelette with veggies on a platter. Mushrooms, eggs, spinach and herbs on the table.

More about Awaken180° Weightloss Program

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Weight loss does not need to be difficult.  Let Awaken180° Weightloss show you how easy it is to fit in good food habits and sustain them for your lifetime!

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calories 2 egg omelet
5 from 1 vote

Weight Loss Egg Omelette 3 Ways

by Silvia Dunnirvine
Learn how to make a Weight Loss Egg Omelette 3 Ways! Each of these 3 omelette recipes features a colorful array of vegetables and protein-packed eggs. It’s the perfect low calorie meal you can enjoy for breakfast, lunch, and dinner.
Prep: 10 minutes
Cook: 5 minutes
Total: 15 minutes
Servings: 3 people


Pepper & Spinach Egg Omelette

  • 2 eggs scrambled
  • 1 tsp butter
  • 1 tbsp onion thinly chopped
  • 2 tbsp red bell pepper chopped small
  • 1/2 cup fresh spinach
  • salt and pepper, to taste

Mushroom & Asparagus Egg Omelette

  • 2 eggs scrambled
  • 1 tsp butter
  • 2 baby Bella mushrooms thinly sliced
  • 2 tbsp asparagus chopped
  • 1/2 cup fresh spinach
  • salt and pepper to taste

Asparagus & Pepper Egg White Omelette

  • 2 egg whites
  • 1 tsp butter
  • 1 tbsp onion thinly chopped
  • 2 tbsp asparagus chopped
  • 2 tbsp red bell pepper chopped small


  • Grab two 8'' skillets and place them side by side on the stove. Add about 1/2 tsp butter to each warm skillet.
  • Add the veggies to one skillet and cook on medium high. Hold on to the spinach to add at the very last minute. The veggies will cook in about 5 minutes while the spinach only needs about 1 minute. Since they don't need much attention beside stirring once or twice you can work on the egg simultaneously.
  • Add egg scrambled to the second skillet. Cook on medium low until you see the sides detaching from the pan. This very thin layer of egg will cook in just a minute. Use a spatula or two to carefully flip the egg.
  • Once you flip the egg, add the cooked veggies to half of the egg, then fold over the other half of the egg omelette. Transfer to a plate
  • Season with salt and pepper and add your favorite toppings.


  • if you substitute the spinach for kale or another type of rough greens you can cook at the same time as the veggies (5 minutes)


Calories: 47kcal | Carbohydrates: 1g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 109mg | Sodium: 48mg | Potassium: 89mg | Fiber: 1g | Sugar: 1g | Vitamin A: 824IU | Vitamin C: 10mg | Calcium: 24mg | Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: Healthy Omelette, Low Calorie Omelette, Weight Loss Omelette
Course: Breakfast
Cuisine: American
Like this? Leave a comment below!
3 egg omelette with veggies on a platter. Mushrooms and herbs on the table.

Hi! I’m Silvia.

My goal is to make cooking simple and enjoyable.

Garden in the Kitchen is full of easy and balanced recipes for busy families. Classics get a healthier twist with additions of veggies or alternative ingredients.

I hope my recipes will inspire you to cook more home meals and above all have fun in the kitchen!

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