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Original recipe posted at PeaceLoveAndLowCarb.com as a guest post.
I love creating recipes for Kyndra's blog, Peace, Love and Low-Carb. For this month, I created Herbed Omelet for the Fat Fast that you can find here. There are not enough healthy breakfast and dinner ideas that can be made in just a few minutes, so I hope you'll enjoy this one!
Just like my previous (Mediterranean Low-Carb Chicken Risotto) recipe I did for Kyndra's blog, this recipe is keto-friendly, easy to prepare and made from commonly found ingredients.
This is the type of meal I could eat every single day, especially since I grow my own herbs. You can add smoked salmon, cream cheese or slow-cooked meat on top to make a satisfying meal.
Hands-on Overall
Serving size 1 omelet
Nutritional values (per serving, 1 omelet)
Net carbs3.2 grams
Protein28.6 grams
Fat62.2 grams
Calories703 kcal
Calories from carbs 2%, protein 17%, fat 81%
Total carbs7.1 gramsFiber3.9 gramsSugars1 gramsSaturated fat29.6 gramsSodium1,029 mg(45% RDA)Magnesium50 mg(13% RDA)Potassium517 mg(26% EMR)
Ingredients (makes 1 serving)
- 2 large eggs
- 1/2 cup grated parmesan cheese (30 g/ 1 oz)
- 1 tbsp basil, freshly chopped
- 1/2 tbsp oregano, freshly chopped
- 2 tbsp ghee, butter or coconut oil (30 ml)
- pinch sea salt
- 1/2 small avocado (50 g/ 1.8 oz)
- 1 slice bacon, crisped up (30 g/ 1 oz)
Instructions
- Crack the eggs into a bowl and add finely chopped herbs and parmesan cheese. If you don’t have basil and oregano, use chives, parsley or the green part of one spring onion.
- Heat a skillet greased with ghee (or butter, coconut oil) over medium-high heat. Once hot, pour the egg mixture in and lower the heat. Use a spatula to bring in the omelet from the sides towards the centre for the first 30 seconds. This will ensure even cooking.
- When the top seems firm, flip on the other side for just about 30 seconds. Alternatively, you can fold the omelet in half and cook for another 30-60 seconds. Do not cook for too long or the omelet will be dry.
- When done, place on a serving plate and top with crisped up bacon and sliced avocado. Serve immediately or refrigerate for up to a day. Reheat before serving.
Ingredient nutritional breakdown (per serving, 1 omelet)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Parmesan cheese |
| 1 g | 10.7 g | 7.7 g | 118 kcal |
| Basil, fresh |
| 0.1 g | 0.2 g | 0 g | 1 kcal |
| Oregano, fresh |
| 0.5 g | 0 g | 0 g | 5 kcal |
| Ghee |
| 0 g | 0 g | 30 g | 272 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.3 g | 80 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 4.1 g | 7.5 g | 84 kcal |
| Total per serving, 1 omelet |
| 3.2 g | 28.6 g | 62.2 g | 703 kcal |
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