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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
- Status
- Traditional home dish; extra whites added
- Diet label
- Contains eggs
- Time
- Prep 5 min · Cook 5 min · Total 10 min
- Serves
- 1
- Difficulty
- Easy
- Good for
- Weekday breakfast, post-workout
- Tags
- High protein · Quick · Lower-calorie · Lower-carbohydrate · Dairy-free · Soy-free · Whey-free · Gluten-free · No added sugar
- Allergens
- Eggs
Nutrition (estimated)
- Calories
- 240 kcal
- Protein
- 22 g
- Carbs
- 5 g
- Fat
- 15 g
- Fibre
- 2 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 240 | 22 g | 5 g | 15 g | 4 g | 2 g | 2 g | 9.0 g |
High protein · 9.0 g per 100 kcal. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- 2 large eggs (100 g shelled) · 2 egg whites (66 g)
- 30 g onion · 30 g tomato · 20 g capsicum · 20 g spinach, all finely chopped
- 1 green chilli · 1 tbsp coriander · pinch of turmeric · ¼ tsp red chilli powder · 2 g salt · pinch of black pepper
- 5 g groundnut oil (1 tsp)
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com