B.A.T. stands for bacon, avocado and tomato. This omelet puts all three inside a folded three-egg omelet with cheddar. The eggs are whisked with a spoonful of heavy cream, so the omelet stays soft, and the filling goes onto one half before the other half is folded over it. It makes one omelet, takes 11 minutes in total (5 of prep and 6 of cooking), and has 4 grams of carbohydrates and 27 grams of protein on the recipe card.
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What Goes Inside
The card has the exact amounts.
- Eggs (3 large): the base, giving the omelet its fluffy texture.
- Cooked bacon (2 ounces, chopped): adds savory crunch. Cooked sausage, ham or turkey bacon can replace it, and smoked salmon works too.
- Avocado (1/2, diced): adds creaminess.
- Cherry tomatoes (1/4 cup, halved): a little freshness and sweetness against the savory filling.
- Cheddar (1/4 cup, shredded): melts into the fold.
- Heavy cream (1 tablespoon): makes the eggs richer and creamier.
- Olive oil or butter (1 tablespoon): for the pan. Use whichever you prefer.
- Basil or parsley: fresh, as an optional garnish for color.
Cooking the Omelet
Chop the bacon, dice the avocado and halve the tomatoes first, so everything is within reach. Whisk the eggs, cream, salt and pepper in a bowl until well combined and slightly frothy.
Heat the oil or butter in a non-stick skillet over medium heat. Pour in the egg mixture and tilt the pan so it spreads evenly. Cook for 2 to 3 minutes, until the edges begin to set. Scatter the bacon, avocado, tomatoes and cheddar over one half, then fold the other half over the filling. Cook for another 2 to 3 minutes, until the cheese melts and the omelet is cooked through. Slide it onto a plate and garnish with basil or parsley if you like.
Watch the clock. Overcooked eggs turn rubbery. A non-stick skillet makes the omelet easier to cook and to fold, and a well-seasoned cast iron skillet can work if you do not have one. A silicone or wooden spatula is gentle on the eggs.
Variations
- Spicy: a dash of hot sauce or diced jalapeños.
- Vegetables: sautéed spinach, bell peppers or mushrooms.
- Cheese: feta, goat cheese or pepper jack in place of cheddar.
- Herbs: chives, cilantro or dill sprinkled in before folding.
- Burrito style: wrap the omelet in a low-carb tortilla with salsa and sour cream.
- Dairy-free: leave out the cheese and use coconut cream or almond milk instead of the heavy cream.
What to Serve With It
An avocado salad with cherry tomatoes and olive oil is a fresh side. Sautéed spinach with garlic, cauliflower hash browns or baked cheese crisps add something to bite into. Full-fat Greek yogurt with raspberries or blackberries gives a tangy contrast. For a drink, try black coffee, herbal tea such as chamomile or peppermint, or a smoothie of unsweetened almond milk, protein powder and spinach.
Prepping Ahead
Chop the cooked bacon and the vegetables ahead of time and keep them in the refrigerator. Whisk the eggs and cook the omelet fresh for the best texture.
Time and Nutrition
Prep takes 5 minutes and cooking takes 6, for 11 minutes in total. The omelet has about 450 calories, 36 grams of fat, 4 grams of carbohydrates, 1 gram of sugar and 27 grams of protein.
FAQ
Can I make it ahead of time?
Prepare the filling ingredients in advance and refrigerate them. Cook the omelet fresh when you are ready to eat.
What can replace the bacon?
Cooked sausage or ham works well. Turkey bacon is a leaner option.
Can I make it dairy-free?
Yes. Leave out the cheese and use coconut cream or almond milk in the egg mixture in place of the cream.
Can I add more vegetables?
Yes. Sautéed bell peppers, onions or spinach all work. Watch the carb count if you are strict about it.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Ultimate Low Carb B.A.T. Omelet: A Deliciously Easy Recipe!
Ingredients
Instructions
In a mixing bowl, whisk together the eggs, heavy cream, salt, and pepper until well combined.
Heat olive oil or butter in a non-stick skillet over medium heat.
Pour the egg mixture into the skillet, tilting the pan to spread it evenly.
Cook for about 2-3 minutes until the edges start to set.
Add the chopped bacon, diced avocado, halved cherry tomatoes, and shredded cheddar cheese evenly over one half of the omelet.
Carefully fold the other half of the omelet over the filling and cook for an additional 2-3 minutes until the cheese melts and the omelet is cooked through.
Slide the omelet onto a plate and garnish with fresh basil or parsley if desired.
Notes
For added flavor, consider mixing in some sautéed spinach or bell peppers.
Substitute the bacon with cooked sausage or ham for a different protein option.
Nutrition
| Serving Size | 1 omelet |
|---|---|
| Calories | 450 calories |
| Sugar Content | 1g |
| Sodium Content | N/A |
| Fat Content | 36g |
| Saturated Fat Content | N/A |
| Unsaturated Fat Content | N/A |
| Trans Fat Content | N/A |
| Carbohydrate Content | 4g |
| Fiber Content | N/A |
| Protein Content | 27g |
| Cholesterol Content | N/A |