This omelet is built on 2 medium grated zucchinis, 4 large eggs, cheddar, cottage cheese and a little heavy cream, cooked in one skillet. The zucchini goes into the egg mixture instead of being a filling, so each slice is full of vegetable. It serves 2 and takes 20 minutes in total, 10 for prep and 10 for cooking.
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It is high in protein at 24 grams per serving and low in carbohydrates at 4 grams, and it is quick enough for a busy morning. It also works as a light lunch or dinner with a side salad.
What Goes in the Pan
The full amounts are in the recipe card at the bottom. This is what each ingredient does.
- Zucchini (2 medium, grated): adds moisture and a mild, slightly sweet flavor. Pick firm, unblemished ones.
- Eggs (4 large): the main source of protein and the thing that holds everything together.
- Cheddar (1/4 cup, shredded) and cottage cheese (1/4 cup): they add creaminess and flavor to the eggs.
- Heavy cream (2 tablespoons): makes the omelet richer.
- Garlic powder and onion powder (1/4 teaspoon each), salt and pepper: the seasoning.
- Olive oil or butter (2 tablespoons): for cooking. Both help the omelet brown.
- Fresh parsley: chopped, as a garnish.
Keeping It From Going Watery
Grate the zucchini with a box grater or a food processor, then put it in a clean kitchen towel and squeeze out the excess moisture. Do not skip this. It is what stops the omelet from turning watery. If you have no grater, a sharp knife can do the job, though it takes longer.
Whisk the eggs, cheeses, cream and seasonings until well combined, then stir in the zucchini. A whisk is best for this, but a fork works.
Cooking It
Heat the oil or butter in a non-stick skillet over medium heat. If you have no non-stick skillet, a well-seasoned cast-iron one is a good alternative. Pour in the mixture and spread it evenly.
Cook for about 5 to 7 minutes, until the edges start to set. Lift the edges gently with a spatula so the uncooked egg flows underneath. When the bottom is golden and the top is nearly set, flip the omelet, or fold it in half, and cook another 2 to 3 minutes. A flexible spatula makes this easier.
Every stove is different. If yours runs hot, shorten the cooking time slightly to avoid burning, and if it runs cool, allow a few extra minutes.
Ways to Change It
- Meat: mix in cooked bacon, sausage or diced ham before cooking.
- Cheese: use feta or goat cheese in place of cheddar, or try pepper jack for some heat.
- Vegetables: add a handful of spinach or diced bell peppers.
- Herbs: sprinkle basil or chives over the top just before serving.
What to Serve With It
Sliced avocado or guacamole goes well with the eggs. A side of mixed greens with olive oil and a splash of vinegar adds some crunch. Herbal tea or black coffee suits a breakfast plate.
Nutrition per Serving
One omelet has approximately 320 calories, 24 grams of fat (10 grams saturated), 4 grams of carbohydrates, 1 gram of fiber, 2 grams of sugar, 24 grams of protein and 400 milligrams of sodium.
FAQ
Can I make it ahead of time?
You can prepare the ingredients ahead and keep them in the fridge, but cooking the omelet fresh gives the best texture. If you do cook it ahead, reheat it gently so it does not overcook.
How long do leftovers keep?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Let the omelet cool before sealing the container, so condensation does not form.
Can I freeze it?
Yes. Wrap it tightly in plastic wrap or aluminum foil, then put it in a freezer-safe bag. It keeps for up to 2 months. Thaw it in the fridge overnight before reheating.
What is the best way to reheat it?
In the microwave, heat it in 30-second intervals until warmed through. On the stovetop, put it in a non-stick skillet over low heat and cover it to keep the moisture in.
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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
High-Protein Zucchini Omelet: Your Healthy Breakfast Awaits!
Ingredients
Instructions
Grate the zucchinis and place them in a clean kitchen towel. Squeeze out excess moisture to prevent a watery omelet.
In a mixing bowl, whisk together the eggs, cheddar cheese, cottage cheese, heavy cream, garlic powder, onion powder, salt, and pepper until well combined.
Stir in the grated zucchini until evenly distributed in the egg mixture.
Heat olive oil or butter in a non-stick skillet over medium heat.
Pour the zucchini and egg mixture into the skillet, spreading it evenly.
Cook for about 5-7 minutes until the edges start to set, then gently lift the edges with a spatula to allow uncooked egg to flow underneath.
Once the bottom is golden and the top is nearly set, carefully flip the omelet or fold it in half and cook for another 2-3 minutes.
Remove from heat and garnish with fresh parsley before serving.
Notes
For added flavor, mix in some cooked bacon or sausage before cooking the omelet.
Substitute the cheddar cheese with feta or goat cheese for a different taste profile.
Nutrition
| Serving Size | 1 omelet |
|---|---|
| Calories | 320 calories |
| Sugar Content | 2g |
| Sodium Content | 400mg |
| Fat Content | 24g |
| Saturated Fat Content | 10g |
| Unsaturated Fat Content | 14g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 4g |
| Fiber Content | 1g |
| Protein Content | 24g |
| Cholesterol Content | 400mg |