B08 · Breakfast · Pan-Indian and modern
Masala Vegetable Omelette
India's everyday omelette, made with two whole eggs and two whites for a high-protein, low-carbohydrate breakfast in 10 minutes.
- Region
- Pan-Indian
- Diet
- Contains egg
- Prep
- 5 min
- Cook
- 5 min
- Total
- 10 min
- Time, as written
- Prep 5 min · Cook 5 min · Total 10 min
- Serves
- 1
- Difficulty
- Easy
- Status
- Traditional home dish; extra whites added
- Good for
- Weekday breakfast, post-workout
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Per serving | 240 | 22 g | 5 g | 15 g | 4 g | 2 g | 2 g | 9.0 g |
Tier: High protein · 9.0 g per 100 kcal. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Method
Whisk eggs, whites, spices and salt for 30 seconds until slightly frothy.
Stir in the vegetables and chilli.
Heat oil in a 20–22 cm non-stick pan on medium.
Pour in the mixture and tilt to spread evenly. Cook 2 minutes until the edges set and the base is golden.
Flip with a wide spatula (or slide onto a plate and invert). Cook 1 minute more until the centre feels firm when pressed.
Fold and serve.
Protein optimisation
- Where the protein comes from
- Eggs and whites supply 20 g; vegetables about 1 g.
- Boost
- Scatter 20 g grated paneer over the top before folding (+3.5 g protein, +50 kcal, +4 g fat).
Variations, serving and storage
- Regional
- Mumbai bread-omelette — sandwich between 2 slices of whole-wheat bread with green chutney (+125 kcal, +5 g protein).
- Serve with 1 whole-wheat roti or toast for a fuller breakfast.
- Storage
- Eat fresh.
- Food safety
- Cook until no liquid egg remains in the centre, especially for older adults, pregnant women and young children.
- Meal prep
- Chop vegetables the night before.
Allergens
Eggs
Labels: High protein · Quick · Lower-calorie · Lower-carbohydrate · Dairy-free · Soy-free · Whey-free · Gluten-free · No added sugar