Omelets are low-carbers’ best friends

An omelet made out of 1 egg and some various ingredientsI will admit that I love a good plate of eggs, bacon and toast. But when you’re trying to cut back on carbs, you might not want to be having the toast component all the time. So why not cut out the middle-man and make an omelet? I know I’ve spoken about omelets before, but I’m going to talk about them again. Sometimes the 2-egg breakfast can be a bit too much, too.

You can have a 1-egg omelet with two strips of low sodium turkey bacon and some veggies and cheese thrown into it and it’s a pretty decent meal. Here’s what I did recently with a 1-egg omelet:


  • 1 egg
  • 1 Tbsp water
  • 2 strips low sodium turkey bacon, chopped
  • 2 Tbsp chopped green pepper
  • a couple pinches each: onion powder, garlic powder, black pepper
  • 1/4 tsp Mrs Dash Table Blend seasoning
  • 2 slices PC Blue Menu provolone cheese
  • non-stick spray


  1. Beat the egg, water and seasonings together and set aside.
  2. Over a medium-low heat, saute the green pepper and bacon on a skillet sprayed lightly with non-stick spray.
  3. Once the meat looks cooked, evenly pour the egg mixture over the meat and green peppers.
  4. Using a spatula, gently lift the sides periodically and tilt the skillet to let the uncooked egg run beneath the cooked portion.
  5. Once the top has firmed up, place the cheese slices over one half of the omelet, then carefully fold the omelet over in half.
  6. Cook a moment longer to give the cheese a chance to melt/soften, then carefully slide the omelet off of the skillet onto a plate.
  7. Serve with slices of fresh tomato.

Depending on the size of your skillet, this might make a really thin omelet, almost crepe-like, but I kind of like that for a different texture.

Makes: 1 omelet (1 serving)

Nutritional value: 274 calories, 7g carbs, 20g fat, 21g protein, 436mg sodium, 1g sugar

Compare this to a 2-egg, 2 slice turkey bacon & 2-slice buttered toast breakfast: 422 calories, 23g carbs, 29g fat, 19g protein, 442mg sodium, 2g sugar

By skipping 1 egg and the 2 slices of bread, you save calories, carbs and fat. I found that with the tomato slices, it was a perfectly filling meal (probably because the protein level is nearly equal to the traditional breakfast plate, due to the cheese addition).

Play with the ingredients a little and find a combo that works for you!

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