Diet by Priyanka
Broccoli, capsicum and onion stuffed omelette
A three-egg omelette folded over sautéed broccoli, capsicum and onion. It has 21 g protein and 3.5 g net carbohydrate, and takes about as long as toast and coffee.
Why Priyanka makes this
I make this on mornings when I have somewhere to be in fifteen minutes and would otherwise just grab toast on the way out. The first few times I folded it, the egg cracked right down the middle because I had the heat too high and the base went stiff too fast. Turning the flame down and using a wider spatula fixed that completely, now it folds over the vegetables in one clean motion instead of falling apart. It takes almost exactly as long as toast and coffee would, but three eggs and a bit of butter get me to lunch in a way toast never did.
What you need
Serves 1:
- 3 large eggs
- 1 tbsp butter, divided into 1 tsp and 2 tsp
- 2 to 3 tbsp red onion, finely chopped
- 2 tbsp green capsicum, finely chopped
- 3 to 4 tbsp broccoli, finely chopped
- ½ to 1 green chilli, finely chopped
- 1 tbsp fresh coriander, chopped
- ¼ tsp salt
- ¼ tsp black pepper
- 2 tbsp shredded cheese, optional
How to make it
Heat 1 tsp butter and sauté the onion, capsicum, broccoli and green chilli for 3 minutes, until the onion softens. Stir in the coriander, then set the vegetables aside.
Whisk the eggs with salt and pepper for a full minute until airy. Melt the remaining butter over medium-low heat, keeping the flame gentle so the base stays soft rather than stiff, then pour in the eggs and swirl to spread evenly.
Let it cook undisturbed for 2 to 3 minutes, until the base sets but the top is still slightly wet. Spoon the warm vegetables onto one half, slide a wide spatula fully under the empty half, then tilt the pan so gravity folds it over. Cook another 30 to 60 seconds and slide onto a plate.
Nutrition per serving, without cheese
| Calories | 330 kcal |
|---|---|
| Protein | 21 g |
| Fat | 26 g |
| Net carbohydrate | 3.5 g |
| Fibre | 1.5 g |
Adding the optional cheese raises protein by about 5 g and fat by about 5 g.
Who this suits
Make this on a weekday morning when time is short. Three eggs and butter keep most people going to lunch without a mid-morning snack, which is what makes it work for weight and blood sugar.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.