Grilled Chicken & Cheese Omelet
Cream cheese and grated cheese melt together inside the fold while sliced grilled chicken stays warm against the egg. Ten minutes, five steps, 41 grams of protein.
Add a slice of whole wheat toast and you are sitting down to 578 calories with nothing complicated asked of your morning.
Ingredients
- eggs 2
- milk 2% reduced fat 30 ml
- olive oil 15 ml
- grilled chicken strips 56 g
- cream cheese reduced fat 15 ml
- grated cheese 28 g
- bread whole wheat 1 slice
Method
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Whisk the eggs with the milk, adding a pinch of salt and pepper.
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Heat the oil in a frying pan, pour in the egg mixture, and cook the omelet over medium heat.
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Meanwhile, slice the grilled chicken.
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In a small bowl, mix together the cream cheese and grated cheese.
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Serve the omelet on a plate. Spread the cheese mixture over one half, top with the grilled chicken slices, and fold the omelet in half. Serve with (toasted) bread.
Keep the heat at medium and let the surface set fully before adding the filling. A wet top means the fold tears and the cheese mixture slides off. Another thirty seconds of patience gives you a clean fold every time.
Behind this recipe
Is 41 grams of protein in one meal too much to absorb?
The old ceiling of thirty grams per sitting has not held up well under scrutiny. Longer-running studies found the body keeps building and repairing muscle tissue at doses well above that number, especially from a mixed meal where fats and carbs slow digestion. Forty-one grams from an omelet like this sits comfortably within what the evidence supports.
Read the full evidence reviewCan I use leftover or rotisserie chicken instead of grilled chicken strips?
Any pre-cooked chicken works. Leftover grilled chicken, rotisserie, or even canned chicken breast. The recipe calls for grilled strips because they are the fastest grab-and-go option, but the macros stay roughly the same with any cooked chicken. The ten-minute window depends on the chicken already being cooked. Starting with raw chicken adds at least eight minutes of cook time.
How can I bring the fat down without losing the protein?
The 39 grams of fat come from four sources: the eggs, olive oil, cream cheese, and grated cheese. Swapping to a cooking spray instead of olive oil saves about 14 grams. Using fat-free cream cheese trims another 3 to 5 grams. Drop both and you are closer to 22 to 25 grams of fat while keeping the protein nearly the same.
