Breakfast omelette – how to make it tasty and healthy?

Ever since eggs were redeemed, and came back to the tables as a healthy and valuable food product, meals made on their basis have appeared much more often in menus. Apart from traditional scrambled eggs, omelettes are very popular – prepared with eggs and various additives, also sweet way. There's nothing strange about it, as it's very filling and tasty dish and not so difficult to prepare.

When planning menu, it's deffinitely worth including omelette as an interesting and attractive dish. But it's important to adjust it to the assumptions and the aim of the diet and on that basis choose the additives, calorific amount and macro nutrients. Here are some practical tips, which will help you create tasty and nutritious meal:

First of all: sweet or spicy?

Omelette is open-ended and it may be prepared spicy or sweet. If we decide for the first one, we can include vegetables (e.g. pepper, spinach, broccoli, or even potatoes, mushrooms and many others), mushrooms, as well as such additives, like cheese (e.g. mozzarella, Parmesan). When choosing spices, it's good to take those which contain only one ingredient, or gingerbread spices, or herbal ones (e.g. curcuma – it will additionally make the omelette have beautiful yellow colour, red pepper – hot or sweet, lovage, dill, herbes de Provence, etc.).

When you decide to make the omelette sweet way, there are also many options. Most of all, you can add cinnamon or vanilla, depending if you want to have more or less carbohydrates in it, you can add wholemeal flour (e.g. buckwheat flour), bran (e.g. millet), desiccated coconut, oat flakes or other kinds of flour, such as coconut, almond or millet. In case of spicy omelette, you can add vegetables, but in the sweet version I definitely recommend fruit, fresh or frozen. You can also prepare them before, e.g. by blending them. For people who prefer small amount of carbohydrates starting with the first meal, berries will be a great solution – they are available frozen for the whole year.

I dissuade such additives, like cold meat or ready-made jams.

Second of all: which fat not to use for frying?

The choice of proper fat for frying is very meaningful for the value of the meal. Whether it's an omelette, or meat, the guidelines for frying are similar. For this kind of thermal treatment, you should choose: coconut oil, clarified butter, for short-term frying extra virgin olive oil and rapeseed oil are also good. The kinds of fat that are definitely not good for frying are following: sunflower seeds oil, soy oil, grape-pip oil or linseed oil, which is inappropriate for any kind of thermal treatment. In high temperature these types of oil undergo the changes, which result in formation of compounds toxic for health.


Omelette is a valuable meal, which can be preapared in various ways – both, spicy or sweet way. It's worth paying attention to the additives in order to enrich it with taste and influence positively its nutritional value.