Egg White Omelette For Bodybuilding (High Protein)

When it comes to bodybuilding, protein is a key nutrient. That’s why this high-protein bodybuilding omelette is such a great breakfast or lunch option. Made with egg whites and plenty of other healthy ingredients, it will help you power through your day. Plus, it’s so delicious you’ll look forward to eating it!

Egg White Omelette For Bodybuilding

The egg white omelette is a popular breakfast choice for bodybuilders because it’s low in calories and high in protein. Egg whites are a great source of protein, as well as other essential nutrients like vitamins and minerals. It’s simple to customize to any bodybuilder’s needs, and it’s packed with protein and other essential nutrients. 

Macro Breakdown & Calories

  • Calories: 201 Calories
  • Carbohydrates: 5 g
  • Protein: 22 g
  • Fat: 9 g

Egg whites are a great way to add protein to your diet, and they’re especially beneficial for bodybuilders. They’re basically pure protein and simple with very little flavor, they can be seasoned to anyone’s desired taste. Eggs are also known for providing  a host of essential nutrients, including choline, vitamins A, B12, D and E, and minerals like zinc and iron. 

This egg white omelette is also packed with veggies. Veggies are an important part of any bodybuilder’s diet, as they provide essential nutrients like fiber, vitamins, and minerals. They’re also low in calories and can help you stay on track with your dieting goals. 

Finally, this egg white omelette is topped with goat cheese. Goat cheese is a great source of protein, calcium, and zinc.  It’s also a good source of healthy fats, which are important for bodybuilders. Fat is essential for the body, and it’s especially important for those who are trying to build muscle because it provides energy and supports hormone production.

Ingredients

  • Egg whites: I used egg whites that have been separated from whole eggs, but you could use egg whites from a carton as well.
  • Mushrooms: I used white mushrooms, but any type of mushroom will work.  
  • Spinach: I used fresh spinach, but you can use frozen spinach if that’s what you have on hand. You could also use kale or another leafy green. 
  • Bell pepper: I used green bell pepper, but any color will do. You can also swap bell peppers for other veggies such as zucchini, tomatoes, or broccoli.
  • Goat Cheese:  I used soft goat cheese, but you could also use crumbled goat cheese or feta cheese. If you don’t like goat cheese, you can use another kind such as cheddar or parmesan.

How To Make High Protein Bodybuilding Omelette With Egg Whites

Step 1

Step 1 how to make high protein bodybuilding omelette with egg whites: Chop veggies and heat a large non-stick skillet over medium heat.

Chop veggies and heat a large non-stick skillet over medium heat. Add the veggies and cook over medium heat until they’re soft. Feel free to use olive oil or cooking spray to saute the veggies.

Step 2

Step 2 how to make high protein bodybuilding omelette with egg whites:  Whisk together the egg whites and set aside.

Whisk together the egg whites and set aside.

Step 3

Step 3 how to make high protein bodybuilding omelette with egg whites:  Add the egg whites, making sure to fill the whole pan.

Remove the sauteed veggies from the pan, clean it out, and add the egg whites, making sure to fill the whole pan. On one side of the pan, top the egg whites with veggies and goat cheese.

Step 4

Step 4 how to make high protein bodybuilding omelette with egg whites:  he veggies and cheese, creating a half-moon. Let cook for 1-2 minutes, then flip over.

Once the base of the egg has hardened, use a spatula to flip one side of the omelette on top of the veggies and cheese, creating a half-moon. Let cook for 1-2 minutes, then flip over.

Step 5

Step 5  how to make high protein bodybuilding omelette with egg whites:  Remove from pan and enjoy!

Remove from pan and enjoy! Feel free to add any toppings like more cheese, sauces, avocado, or herbs at this time. 

Check out these 15 Bodybuilding Breakfast Ideas (For Bulking or Cutting) for other breakfast recipes.

Customizations 

Higher Calorie For Bulking

If you’re looking to add more calories to this egg white omelette, there are a few easy ways to do so. You can add in some cooked meats such as bacon, ham, or sausage. 

You could also add in some avocado, which is high in healthy fats and calories. 

Lastly, you can replace the egg whites with whole eggs or increase the amount of goat cheese. Using olive oil to saute the veggies and cook the omelette will also increase calories from fat.

  • Replace 2 egg whites with 1 egg: +35 kcals
  • Add 1 tablespoon goat cheese: +50 kcals
  • Add ½ avocado: +160 kcals
  • Add 1 slice bread: +110 kcals
  • Add 1 oz turkey: +45 kcals
  • Add 1 tablespoon olive oil: +120 kcals

Low Calorie For Cutting

This recipe is already pretty low in calories, but to reduce the calories, even more, you can use less goat cheese, or leave it out altogether. You could also reduce the amount of veggies.

  • Reduce goat cheese to 1 tablespoon: -50 kcals
  • Reduce veggies: -15 kcals

Other Customizations

This egg white omelette is very versatile and can be customized to fit anyone’s needs. If you’re looking for more protein, you can add in more egg whites or cooked meats. 

If you’re trying to reduce carbs, you can leave out the veggies or replace them with another low-carb veggie such as broccoli. 

And if you’re looking for a dairy-free option, you can omit the goat cheese or replace it with another type of dairy-free cheese.

How To Store & Meal Prep: 

egg white omelette for bodybuilding ingredients how to store and meal prep

This egg white omelette can easily be prepped ahead of time and stored in the fridge for a few days. Just cook it as directed, let it cool, and store in an airtight container. You can also freeze it for a quick breakfast or lunch on the go. To reheat, just pop it in the microwave for a few minutes.

Other Egg Recipes For Bodybuilding

Other Egg White Recipes For Bodybuilding

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Omelette With Egg Whites

Egg White Omelette For Bodybuilding


  • Author: Kelsey Butler
  • Total Time: 15
  • Yield: 1 1x
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Description

Starting your morning with a high-protein breakfast is a great way to fuel your body for the day ahead. This protein-packed omelette is perfect for anyone looking to build muscle and stay healthy.


Ingredients

Units Scale
  • 4 egg whites
  • 1/4 cup mushrooms
  • 1/4 cup bell pepper, chopped
  • 1 cup spinach, chopped
  • 2 tablespoons goat cheese

Instructions

1. Cook veggies in a skillet over medium-high heat for 4-5 minutes until soft.

2. Whisk together egg whites

3. Remove sauteed veggies from the pan and pour in egg whites. Place veggies and goat cheese on one side of the pan.

4. After 1-2 minutes, flip one side of the omelette on top of the veggies and cheese, creating a half-moon. Let cook for 1-2 minutes, then flip over.

5. Remove from pan and enjoy!

Notes

To make ahead, cook as directed and store in the fridge or freezer in an airtight container. Reheat in the microwave for 2-3 minutes to serve.

  • Prep Time: 5
  • Cook Time: 10
  • Category: Breakfast, Lunch
  • Method: Stovetop
  • Cuisine: Bodybuilding Meals

Nutrition

  • Calories: 201 kcal
  • Fat: 9 g
  • Carbohydrates: 5 g
  • Protein: 22 g

About The Author

KELSEY BUTLER

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.