6 Best Omelet Combinations for Faster Weight Loss, Say Dietitians

Create a better breakfast to boost your weight loss efforts.

Omelets are an excellent way to get some high-quality protein for breakfast. Eggs are a complete protein, which means they contain all nine essential amino acids, which are the protein building blocks that help build and strengthen muscles as well as repair damaged tissues and fibres. But there's only so much you can do with an over-easy or hard-boiled egg. That's why omelettes are great for maximising nutrition and flavour at the same time, and they're incredibly versatile.

Colors, textures, and flavours vary for omelette combinations for weight loss that not only taste great but are also high in antioxidants and fibre to keep you full."However, depending on its preparation, portion size, cooking method, and toppings, an omelette can be an ally or a saboteur for weight loss," says Lauren Harris-Pincus, MS, RDN, dietitian and author of The Everything Easy Pre-Diabetes Cookbook.

Keep the ingredients in omelettes to a minimum, with protein and fibre combos being the best for weight loss. Here are six weight-loss omelette combinations that are high in protein, fibre, healthy fats, and antioxidants. Continue reading, and don't forget to check out our other articles on how to eat healthy. Dietitians recommend eating habits to help you lose abdominal fat as you age.

1. 1 whole egg + 2 egg whites

"At home, combine 1 whole egg and 2 egg whites (or 6 tablespoons liquid egg whites) to help lower calories and cholesterol," says Harris-Pincus. This is a great omelette combination for weight loss because it is lower in calories but higher in nutrition than a traditional egg white omelette. Choline, for example, promotes brain health but is found in the yolk, so you'll get nutrition, flavour, and colour from just one egg yolk.

2. Cheddar Cheese + Egg + Green Peppers + Tomatoes

Use add-ins like green peppers, chopped tomatoes, and 1-2 tablespoons of cheddar cheese to give your omelette a Southwest flair, which reduces calories and saturated fat while increasing fibre and other essential vitamins and minerals to complement the protein from the eggs.

"Top it off with salsa for extra fibre and antioxidants, and only a few extra calories, keeping it appropriate as a weight loss omelette combination," says Harris-Pincus.

3. Tomato + Jalapeo + Egg

"For flavour and satiety power, make a Mexican-inspired omelette with jalapeos and tomatoes, as well as onions and a bit of Mexican-blend, shredded cheese if you like," says Harris-Pincus. The heat of jalapeos can help you avoid using condiments or salt. "Plus, spicy foods, like jalapeos, slightly increase metabolic rate for a short period of time after eating—while this won't make a significant contribution to weight loss, every little bit helps," Harris-Pincus adds.

4.

""Because caramelised onions are so savoury, they can help you achieve the flavour you want while cutting back elsewhere, such as with cheese, which reduces saturated fat and calories," says Ginger Hultin, MS, RDN, CSO, author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. Eggs are high in protein, while onions are high in fibre and antioxidants. While the caramelization enhances the flavour, you can add a little cheese, such as goat or feta, on top if desired.

5. Smoked salmon + egge

This combination is high in protein, flavour, and omega 3 fatty acids, which are found in salmon. "For an added benefit, choose 'omega-3' rich eggs, and use a dollop of plain nonfat, Greek yoghurt, which offers protein, calcium, and a boost in probiotics for your gut," Hultin recommends, noting that good gut health aids in weight loss. To add flavour, fibre, and anti-inflammatory antioxidants, garnish with fresh chives.