A high protein omelette with cottage cheese offering over 30 grams of protein per serving and only 360 calories. Filled with high-quality protein and healthy fats, have it as a simple breakfast or a post-workout snack.
One thing is for sure, what I have observed in my practice is that for most people, it is difficult to get enough protein in at breakfast! Research has shown that our body utilizes protein best when it is spread out evenly throughout the day – we don’t do so well if we try to eat all of our protein in one sitting (ie dinner). Depending on our body weight, we might need anywhere from 20 grams to 30 grams of protein per meal.
Why I Made This High Protein Omelette with Cottage Cheese
Cottage Cheese Is High In Protein
Cottage cheese is a great source of protein, offering 21 grams to 32 grams per cup. Purchasing organic cottage cheese ensures a higher amount of conjugated linoleic acid (CLA) which may have beneficial effects on atherosclerosis (see more on CLA below).
Eggs Are Healthy
Eggs can be a great source of protein, fat-soluble vitamins and essential choline. Just like any healthy food, we don’t need to go overboard, especially if you have a family history of heart disease. I’ve written more about eggs here – The Health Benefits of Eggs & Why I Eat Eggs.
A High Protein Breakfast Recipe
Getting enough protein at breakfast is not only important for satiety and stabilizing blood sugar levels, but studies have also shown that is important for maintaining muscle mass which declines with age. Muscle breakdown happens more rapidly than building in our older years, so protein requirements go up. Getting enough protein at every meal helps ensure our body can use all that protein efficiently and put it where it is needed.
Health Benefits of Conjugated Linoleic Acid
Dairy products are the main source of conjugated linoleic acid (CLA), which is produced by the ruminal bacteria digestion of the grasses eaten by cows. Pasture-grazing dairy cows have more CLA in their milk compared to grain-fed cows. Some animal models have reported beneficial effects of CLA on atherosclerosis.
Tips On How To Make A High Protein Omelette
Other High Protein Foods To Put Into An Omelette
Aside from eggs and cottage cheese, other additions to bump up the protein of this omelette include 1 tablespoon of hemp hearts added on top of the finished omelette. Hard cheese can also be added as a protein source, simply replace the cottage cheese in this recipe with sliced hard cheese.
How To Make The Perfect High Protein Omelette
Coat a heavy-duty frying pan with oil and heat over medium heat. Wait for the pan to be hot and pour the whisked eggs with milk into the frying pan. Use a spatula to gently move the cooked egg in from the edge of the pan, into the centre. Tilt and rotate the frying pan so any uncooked egg fills in the empty spaces. An 8 or 9-inch frying pan works best.
Notes On Making This High Protein Omelette with Cottage Cheese
Dry Cottage Cheese Curds Vs Wet Cottage Cheese
This recipe tastes best with the dry cottage cheese curds, as they add a nice texture without the wetness. If you can’t find dry cottage cheese curds, simply drain and rinse the conventional cottage cheese before adding to the recipe.
Alternatives to Cottage Cheese
Cottage cheese is one of the highest sources of protein, aside from meat. Greek yogurt can have similar protein amounts, which could be had in place of cottage cheese, eaten on the side of this omelette with a handful of berries.
Making This a Seasonal Omelette
Kale and mushrooms are great in the fall to spring, as they are generally always in season. In the summer take advantage of the fresh produce and try this omelette with sauteed peppers, onion and tomato.
Step By Step Guide
Want More High Protein Breakfast Recipes?
Don’t think you’re getting enough protein at breakfast? Try some of these high protein breakfast recipes:
- Three Ingredient Banana Pancakes
- Simple Orange Chocolate Oatmeal For Breakfast
- Low Carb Smoothie Bowl with Cauliflower and Greens
- High Protein Steel-Cut Oats with Peanut Butter
- Simple Vegetable Crustless Quiche
High Protein Cottage Cheese Omelette with Kale and Mushrooms
- 1 tbsp olive oil
- 6 mushrooms sliced
- 2 cups kale stems removed, chopped
- 4 eggs free-range
- 2 tbsp organic milk or water
- 1 cup cottage cheese dry curds
- 1/8 tsp salt or to taste
- ground pepper optional
- fresh herbs optional
- Heat 1/2 tablespoon of oil in a large frying pan over medium high heat and add the garlic and mushrooms. For lightly browned mushrooms that don't go soggy and lose all their juices, ensure the mushrooms aren't touching each other while cooking and they remain in a single layer in the pan.
- Turn the mushrooms frequently until cooked through, about 5 to 8 minutes. Add the washed and chopped kale, turn off the heat and cover the frying pan with a lid for 30 seconds or until the kale is slightly wilted. Season with salt and pepper and remove from the vegetables from the frying pan and set aside.
- Crack the eggs in a bowl, add milk or water, salt, and pepper and fresh herbs if using. Whisk well so the egg yolks and whites are well incorporated.
- Heat another 1/2 tablespoon of oil in the frying pan on medium-high heat. Pour in half of the egg mixture. While the eggs are cooking, gently use your spatula to move the cooked egg in from the edges of the pan to the centre. Tilt and rotate the pan to make sure that any uncooked egg fills in any empty spaces.
- The omelette is almost finished when the surface of the egg looks moist but does not jiggle when the pan is shaken. Now it's time to add the filling.
- Add half of the dry cottage cheese curds onto half of the omelette. You want them to heat slightly while the omelette finishes cooking. Cover the frying pan with the lid for about 30 seconds to ensure the cottage cheese curds heat and melt slightly.
- Next, add half of the kale and mushroom mixture onto the cottage cheese. Fold half the omelette over the covered half and let the bottom half brown slightly. Gently slide onto a plate while you prepare the second omelette.
- Repeat with the remaining ingredients. If there is too much of the kale and mushroom mixture to fit into the second omelette just serve it on the side. Enjoy!
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition and share some of her favourite seasonal recipes and sustainable eating tips.