Omelettes for Breakfast
This is a short blog post about omelettes.
Omelettes are one of my favourite foods. Comprised- very simply- of two to three eggs and a splash of milk, an easy-to-make source of protein, (Garrido-Miguel et al., 2022) they make a perfect breakfast food. More often than not, I start my mornings with an omelette, kitting me up for the day ahead with ‘up to 26 grams’ (Lo! Food, 2024) of protein, giving my body the fuel it needs to tackle the day. Studies show that breakfast is important for regulating energy levels throughout the day, (Clayton and James, 2015) and a high-protein breakfast contributes to staving off diabetes and regulating metabolic processes (Maki, Phillips-Eakley and Smith, 2016).
So here is my omelette-making process. It’s most likely the same or similar to every other established way of doing it (Nice, 2017). It’s still fun to share it though.
(1) Grab two or three large eggs. Crack them into a bowl.
(2) Add a splash of Milk.
(3) Chop up some onions, ham and grate some cheese.
(3) Grab a fork and mash up the eggs and milk into a fine liquid.
(4) Grab a pan, stick some rapeseed oil and butter in it. Leave that on the gas for a few minutes until the butter melts.
(5) Whack the batter in, followed by your toppings.
(6) I like to fry it for 5 minutes, on a ‘medium-low heat’, (Nice, 2017) but I add salt and turn the sides up halfway through.
(7) Slap it on a plate and eat it.
It’s awesome making omelettes and eating them. It’s so easy to make and it tastes so good. It can also be really healthy and can be integrated seemlessly into a diet plan. For the gym bros out there, whipping up an omelette can help you hit your protein goal when you’ve missed a meal.
Eat omelettes. Don’t stress about eggs and cholesterol too much. It’s probably fine.
Have a good day.
Jed.
Sources
Clayton, D. and James, L. (2015). The effect of breakfast on appetite regulation, energy balance and exercise performance. In: Proceedings of the Nutrition Society. [online] Conference on ‘The future of animal products in the human diet: health and environmental concerns’. Nutrition Society, pp.319–327. Available at: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/effect-of-breakfast-on-appetite-regulation-energy-balance-and-exercise-performance/7DE3915D5A4D951FEC7FC861448245E6 [Accessed 2 May 2025].
Garrido-Miguel, M., Mesas, A., Fernández-Rodríguez, R., Fernández-Franco, S., Pozuelo-Carrascosa, D., López-Gil , J. and Martínez-Vizcaíno, V. (2022). The role of protein intake in the relationship between egg consumption and body composition in young adults. A mediation analysis. Clinical Nutrition, [online] 41(10), pp.2356–2363. Available at: https://pubmed.ncbi.nlm.nih.gov/36122498/ [Accessed 2 May 2025].
Kadluba, C. (2014). Omelett. [photograph] Flickr. Available at: https://www.flickr.com/photos/38235150@N00/14199099588 [Accessed 2 May 2025].
Maki, K., Phillips-Eakley, A. and Smith, K. (2016). The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in Nutrition, [online] 7(3), pp.613–621. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4863265/ [Accessed 2 May 2025].
Nice, M. (2017). Basic omelette recipe. [online] BBC Good Food. Available at: https://www.bbcgoodfood.com/recipes/basic-omelette. [Accessed 3 May 2025]
Team Lo! food (2024). What’s the protein content in 2 egg omlette? Lo Foods. Available at: https://lofoods.fit/blogs/nutrition/whats-the-protein-content-in-2-egg-omlette?srsltid=AfmBOooozWRtNqrOtYjHJHA3AMejQnbEoBRP69xhVOoWNNFdjwEQUZqs [Accessed 2 May 2025].
