High-Protein Omelette Recipes: 6 Ways to Hit 30 g at Breakfast
Three eggs give you roughly 19–20 g protein. Add cottage cheese, egg whites or a lean topping and you're past 30 g in 10 minutes.
Use a non-stick pan on medium heat, and fold the omelette as soon as the top is just set.
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The High-Protein Breakfast Blueprint: 30 Breakfasts That Hit 30g
30 high-protein breakfast recipes with 30g+ protein, including quick, meal-prep and on-the-go options. PDF with shopping lists and a 4-week plan. · $12.00
Get it – $12.00 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Cottage cheese omelette
Three eggs whisked with 100 g cottage cheese and chives. Roughly 31 g protein.
2. Smoked salmon omelette
Three eggs with 50 g smoked salmon and dill. Roughly 30 g protein.
3. Turkey and spinach omelette
Two eggs plus 100 ml egg whites with sliced turkey breast and spinach. Roughly 35 g protein.
4. Feta and tomato omelette
Three eggs, 40 g feta, tomato and oregano. Roughly 26 g protein – add a glass of milk for 30+.
5. Egg white veggie omelette
200 ml egg whites with peppers, mushrooms and onions. Roughly 22 g protein with very few calories – add cottage cheese to pass 30 g.
6. Protein breakfast wrap
A thin three-egg omelette rolled in a wrap with ham and a spoon of skyr. Roughly 35 g protein.
More 30 g breakfasts
See 30 g protein at breakfast, egg muffins and The High-Protein Breakfast Blueprint.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
→ See all high-protein recipes (250+ dishes)
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→ Free week plan with shopping list
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