A veggie omelette made with 2 eggs is a nutritious and protein-packed breakfast option. But how many calories does this omelette contain? The total calories in a 2 egg veggie omelette depends on the specific ingredients used, but a standard version containing eggs, vegetables, and a small amount of oil or butter generally ranges from 200-300 calories.
Calories in Eggs
Eggs are the main ingredient in an omelette and the primary source of calories. Here is a breakdown of the calories in eggs:
- 1 large whole egg: 72 calories
- 1 large egg white: 17 calories
- 1 large egg yolk: 55 calories
Since most omelettes use whole eggs rather than separated egg whites and yolks, you can estimate about 72 calories per egg. A 2 egg omelette made entirely of eggs would have around 144 calories just from the eggs alone.
Calories from Added Vegetables
Vegetables are low in calories, so they don’t contribute a significant number of calories to an omelette. Here are the calorie counts for some common omelette vegetable fillings:
- 1/2 cup chopped bell pepper: 15 calories
- 1/2 cup chopped onion: 32 calories
- 1/2 cup chopped tomato: 22 calories
- 1/2 cup spinach: 10 calories
- 1/2 cup broccoli: 16 calories
An omelette may contain around 1 cup total of assorted chopped vegetables. The calories from vegetables may range from 30-60 calories depending on the types used.
Calories from Added Butter or Oil
A small amount of fat is usually used to cook an omelette. Options include:
- 1 tsp butter: 34 calories
- 1 tsp olive oil: 40 calories
- 1 tsp coconut oil: 45 calories
Using a conservative 1 teaspoon of oil or butter to fry an omelette adds about 35-45 additional calories.
Putting It All Together
Adding up the calories from a 2 egg omelette made with vegetables and a small amount of fat:
- Eggs: 144 calories
- Vegetables: 30-60 calories
- Butter or oil: 35-45 calories
- Total calories: Approximately 200-300 calories
So for a final answer, a typical 2 egg veggie omelette contains around 200-300 calories, depending on the exact ingredients and amounts used.
How Ingredient Choices Impact Calories
Certain ingredient choices can increase or decrease the calorie count of a 2 egg veggie omelette. Here’s how you can lower the calories:
- Use 1 cup vegetables max
- Choose lower calorie vegetables like spinach and tomatoes
- Use just 1 tsp oil or butter
- Use cooking spray instead of oil
- Choose egg whites instead of whole eggs
And here are some ingredients that can increase the calorie count:
- Adding cheese like cheddar or feta
- Including higher calorie veggies like avocado or sweet potato
- Using more than 1 tsp oil or butter
- Adding extras like meat, sautéed mushrooms, etc
How Cooking Method Impacts Calories
The cooking method used can also alter the calories in a 2 egg veggie omelette. Here’s how different cooking techniques compare:
| Cooking Method | Calorie Changes |
|---|---|
| Pan-fried in oil or butter | No change, approximately 200-300 calories |
| Poached | Slight decrease due to less added fat |
| Microwaved | Slight decrease due to less added fat |
| Baked | Slight decrease due to less added fat |
Frying in a bit of butter or oil allows the omelette to get golden brown but doesn’t drastically increase calories. Poaching, microwaving, or baking uses little to no added fat, resulting in a modest calorie reduction.
Nutritional Benefits
In addition to being low in calories, a veggie omelette made with 2 eggs is highly nutritious. Here are some of the key nutrients this breakfast option provides:
- Protein: 12-15g. Important for building and repairing muscle.
- Vitamin A: 15-20% DV. Key for immune function and eye health.
- Folate: 30% DV. Important for red blood cell production.
- Vitamin K: 20-30% DV. Supports bone health.
- Iron: 10-15% DV. Helps transport oxygen in the blood.
- Choline: 20% DV. Involved in metabolism and nerve function.
The protein from the eggs combined with micronutrients from the vegetables and minimal extra calories make this a very nutrient-dense breakfast choice.
Uses for Leftover Omelettes
Like many foods, leftover omelettes can be repurposed in a variety of tasty ways:
- Slice cold omelette into wedges for quick snacks
- Fold diced omelette into a pasta dish or salad
- Top a pizza crust with diced omelette, veggies, and cheese
- Stir chopped omelette into rice or vegetables
- Blend chopped omelette into mashed potatoes or egg salad
With just a bit of creativity, leftover omelette pieces can liven up many meals and sides.
Comparable Breakfasts
Here’s how a 2 egg veggie omelette compares calorie-wise to some other breakfast foods:
| Breakfast Item | Calories |
|---|---|
| 2 egg omelette with vegetables | 200-300 |
| 2 slices toast with 2 tbsp peanut butter | 380-400 |
| Oatmeal made with 1/2 cup oats | 150 |
| 1 cup Greek yogurt with 1/2 cup berries | 230 |
| 2-egg scramble with cheese and meat | 400-500 |
A veggie omelette made with 2 eggs is one of the lowest calorie hot breakfast options. It’s comparable to oatmeal or yogurt.
Tips for Making the Perfect 2 Egg Omelette
Making a fluffy, flavorful 2 egg omelette is easy with these helpful tips:
- Use room temperature eggs for fluffier omelettes.
- Gently whip the eggs before cooking to incorporate air.
- Cook over medium-low heat to prevent over-browning.
- Use a nonstick pan or properly grease the pan.
- Spread a thin, even layer of egg in the pan.
- Gently run a spatula around the edges to remove sticking.
- Let eggs set before adding filling to one side.
- Fold the omelette in thirds or halves to encase the filling.
- Slide the finished omelette onto a plate seam side down.
With a little practice, these steps will help you achieve a perfect fluffy omelette every time.
Simple 2 Egg Omelette Recipes
Here are 3 straightforward veggie omelette recipes to get you started:
1. Spinach and Tomato Omelette
Ingredients:
- 2 eggs
- 1/4 cup chopped spinach
- 2 tbsp diced tomato
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Heat oil in a small nonstick skillet over medium heat.
- Beat eggs with a fork and pour into pan. Cook for 2-3 minutes, lifting edges to let uncooked egg flow to the bottom.
- Sprinkle spinach and tomato over one half of the omelette. Season with salt and pepper.
- Fold the plain half of the omelette over the filling and cook for another 1-2 minutes.
- Slide omelette onto plate and enjoy!
2. Broccoli and Cheddar Omelette
Ingredients:
- 2 eggs
- 1/4 cup chopped broccoli
- 2 tbsp shredded cheddar cheese
- 1 tsp butter
- Pinch of garlic powder
Instructions:
- Melt butter in a small nonstick skillet over medium heat.
- Beat eggs with garlic powder and pour into pan. Cook 2-3 minutes.
- Sprinkle broccoli and cheese over one half of the omelette.
- Fold plain half over filling and continue cooking 1-2 minutes until cheese melts.
- Slide omelette onto plate and enjoy!
3. Bell Pepper and Onion Omelette
Ingredients:
- 2 eggs
- 1/4 cup diced bell pepper
- 1 tbsp diced onion
- 1 tsp olive oil
- Dash of chili powder and cumin
- Salt and pepper to taste
Instructions:
- Heat oil in small nonstick skillet over medium heat.
- Add peppers and onion and cook for 1-2 minutes until softened.
- Beat eggs with spices and pour into pan. Cook, lifting edges, for 2-3 minutes.
- Spoon pepper and onion mixture over one half of the omelette.
- Fold over plain half and continue cooking 1-2 minutes.
- Slide finished omelette onto plate and enjoy!
Cooking for Special Diets
With some simple modifications, a 2 egg veggie omelette can fit a wide range of dietary needs and restrictions:
- Dairy-free: Omit cheese and use oil instead of butter.
- Gluten-free: Use certified gluten-free oats if including as a filling.
- Vegetarian: Leave out any meat fillings.
- Vegan: Replace eggs with 1/4 cup blended silken tofu.
- Low carb: Skip toast or other high carb sides.
- Low fat: Use cooking spray instead of oil and low-fat milk instead of cream.
With its incredible versatility, the omelette continues to be one of the most popular breakfast choices for all types of healthy lifestyles and diets.
Tasty Omelette Combinations
An omelette made with 2 eggs can be endlessly customized with delicious fillings and toppings. Try out these tasty combo ideas:
- Bacon, tomato, green onion, and cheddar
- Mushroom, broccoli, and feta
- Chorizo, bell pepper, onion, and Monterey Jack
- Avocado, black bean, salsa, and pepper jack
- Pesto, chicken, and mozzarella
- Caramelized onion, spinach, and goat cheese
- Ham, pineapple, red bell pepper, and provolone
- Salmon, dill, capers, and cream cheese
- Broccoli, cauliflower, cheddar, and hot sauce
- Kale, tomato, feta, and sun-dried tomato
Get inspired by mixing and matching your favorite omelette flavors!
Changing up the Egg Count
While this article focuses on 2 egg veggie omelettes, you can easily adjust the omelette to use 1, 3, or more eggs:
| Egg Count | Calorie Estimate* |
|---|---|
| 1 egg omelette | 100-150 calories |
| 2 egg omelette | 200-300 calories |
| 3 egg omelette | 300-400 calories |
| 4 egg omelette | 400-500 calories |
*Estimates based on using 1 cup vegetables and 1 tsp oil or butter in each omelette.
As a general rule of thumb, each added egg contributes about 75 extra calories to the omelette. Simply multiply the number of eggs by 75 and add around 100 for the veggies and oil or butter.
Takeaways
Here are some key takeaways on calories and nutrition in a 2 egg veggie omelette:
- A typical 2 egg omelette contains about 200-300 calories.
- Calories come mostly from eggs, with smaller amounts from vegetables and cooking fat.
- Ingredient choices and cooking method impact total calories.
- A veggie omelette is packed with protein, vitamins, and minerals.
- It can fit into various diet plans with simple modifications.
- Feel free to get creative with different veggie fillings and spices!
With minimal calories and plenty of nutrition, a 2 egg veggie omelette is hard to beat as a healthy breakfast. Whip one up to start your day off right!
