Ham and Cheese Omelette (340 Cal, 30g Protein)
High-protein ham and cheese omelette with 2 eggs + 2 egg whites. 340 calories, 30g protein, 4g carbs. Ready in 10 minutes. Keto-friendly, gluten-free breakfast.
Ham and Cheese Omelette (340 Cal, 30g Protein) has 340 calories per serving, with 30g protein, 4g carbs, 22g fat, and 1g fiber. Prep 4 min, cook 6 min.
Nutrition per serving
1 serving(s)
340
Calories
30g
Protein
60% DV
4g
Carbs
1% DV
22g
Fat
28% DV
* %DV based on a 2000 calorie diet
💪 30g protein per serving.
🔥 8.8g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
4 min
Cook Time
6 min
Servings
1
Est. Cost
$2.00
Ham and Cheese Omelette (340 Cal, 30g Protein)
A protein-packed breakfast classic — 340 calories, 30g protein, only 4g carbs. Using 2 whole eggs plus 2 egg whites keeps the calorie count reasonable while maximizing protein. Ready in 10 minutes on the stovetop, this keto-friendly omelette is perfect for busy mornings.
Ingredients
- 2 whole eggs
- 2 egg whites
- 40g ham, diced
- 20g cheddar cheese, shredded
- 1 tsp olive oil
Instructions
-
Whisk eggs and egg whites with salt and pepper.
-
Heat oil in a non-stick pan over medium heat.
-
Pour in eggs, swirl to coat pan. When edges set, add ham and cheese to one half.
-
Fold omelette in half and cook 1 more minute.
-
Slide onto plate and serve.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 340 kcal |
| Protein | 30g |
| Carbs | 4g |
| Fat | 22g |
| Fiber | 1g |
Tips
- For a flufflier omelette, whisk vigorously for 30 seconds to incorporate air before cooking.
- Meal prep: Cooked omelettes keep for 2 days in the fridge. Reheat in 15-second microwave intervals — do not overcook.
- Per 100g: approximately 190 calories, 17g protein, 2g carbs.
How to Make a 340-Calorie Ham and Cheese Omelette
This omelette is 340 calories and 30g of protein per serving when made with 2 whole eggs, 2 egg whites, 40g ham, and 20g cheddar. Using egg whites alongside whole eggs raises protein while keeping the portion satisfying. Use a non-stick pan over medium heat and remove the omelette once the center is just set so it stays tender.
Ham and Cheese Omelette FAQs
How do you keep an omelette from sticking?
Use a non-stick pan and heat the oil before pouring in the eggs. Let the edges set before adding the filling, and use a silicone spatula to release the sides before folding.
Can I make this with egg whites only?
Yes, but the fat and calories will drop. Using 4 egg whites instead of 2 eggs + 2 whites gives roughly 120 calories and 24g of protein, but you lose the fat-soluble vitamins and richness from the yolks.
Can I meal prep an omelette?
Cooked omelettes keep for 2 days in the fridge. Reheat in 15-second microwave intervals — do not overcook. For longer meal prep, pre-mix the filling ingredients and cook fresh each morning.
For a portable high-protein breakfast, try this veggie breakfast burrito or browse our low-calorie breakfast recipes.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
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