Kim Yawitz, RD
These healthy mini omelettes could very well spare you from making one of the biggest eating mistakes I see on holidays.
This will seem like a weird comparison, but hear me out. Have you ever been in such a hurry to get somewhere on time that you’ve gotten a speeding ticket?
That’s kind of like fasting all day before a big holiday meal. It seems like a sensible, logical thing to do–after all, you want to save up your calories for the main event.
Friend, I don’t recommend that approach. Showing up ravenous to the dinner table pretty much guarantees that you’ll overeat.
It’s a bit counterintuitive, but having a healthy breakfast and lunch can put you in that sweet spot of enjoying just enough of the foods you love at Thanksgiving dinner…without feeling more stuffed than your turkey.
These mini omelettes are a great start to your holiday. In addition to starting your day with some veggies, they also provide 7 grams of protein per muffin (which helps keep you satisfied long after you eat).
Two to three muffins with a serving of fruit makes for a great holiday breakfast. Be sure to double this recipe–it’ll save you precious morning time later in the week!
Healthy Mini Omelettes
Yields: 12 omelettes
Prep Time: 50 minutes (includes 15 minutes of hands-off prep time)
Click here for a printable PDF version of this recipe.
- 1 bell pepper, diced
- 3/4 cup tomato, diced
- 1/2 cup onion, diced
- 1 cup spinach, diced
- 1 tablespoon olive oil
- 1 tablespoon sundried tomato, finely diced (optional)
- 10 large eggs
- 3/4 cup 1% milk
- 1/2 teaspoon paprika
- 1/2 teaspoon chili powder
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 cup lean sliced turkey (optional)
- 1/2 cup shredded cheese
- Preheat oven to 400 degrees F.
- In a small bowl, toss the diced veggies in the olive oil.
- Spread veggies onto a baking sheet and roast for 15 minutes. *This is optional, but helps evaporate some of the water from the veggies so there is less water coming off the omelettes when reheating.
- Change the oven temperature to 350 degrees F.
- Crack the eggs into a large bowl and add the milk, paprika, chili, salt, and pepper. Using a whisk, mix until the yolks are well incorporated into the whites.
- Grease 12 muffin cups. Divide the veggies, sundried tomatoes and turkey (if using) between the 12 cups.
- Pour the egg mixture into each of the 12 cups and top with shredded cheese.
- Bake for 20-25 minutes, until omelettes are cooked through.
- Freeze in an air-tight container and reheat in the microwave on high for quick breakfasts.
Per omelette: 110 calories, 7 grams fat, 3 grams carbohydrate, 1 gram fiber, 2 grams sugar, 7 grams protein, 150 mg sodium.
Try them out and see what you think!
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