Keto Omelette (Low Carb, High Protein Recipe)

Our delicious keto omelette is packed with nutrition that will keep you going all morning. It features three eggs, bacon, spinach, onion powder, and cheddar cheese. It's so easy and delicious you will want to make it again and again. Easy prep!

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Close up overhead view of keto omelette on a white plate with a gold fork and avocado slices

The keto diet is all the rage right now so we have lots of people interested in the keto and keto-friendly recipes we share. Therefore, we are pleased to add this keto omelette to our collection of breakfast and brunch recipes. Not only is it keto friendly, but it's packed with nutrition like vitamin A, vitamin C, calcium and iron, not to mention 27 grams of protein to keep you feeling full and satisfied longer. Egg dishes are popular at our house for that very reason!

Table of Contents

🍳 Equipment
🥓 Ingredients
📝 Instructions
⏲️ Cook Time
💭 Tips for Success
💪 Nutrition Info
👪 Number of Servings
❓ Frequently Asked Questions
🥚 Related Recipes
Recipe
Comments

🍳 Equipment

Medium non-stick skillet. As eggs tend to stick to the pan, a skillet treated with a non-stick coating is very helpful.
Heatproof spatula. Use a heatproof rubber spatula to prevent scratching the surface of your pan.
Blender. Since we keep our blender on the kitchen counter (it's one of our most used small appliances!), I find it convenient to beat the eggs in the blender. You can also use a bowl and a whisk (linked below) instead.
Medium bowl. Used to beat the eggs. You don't need this if you choose to use the blender method instead.
Wire whisk. Used to beat the eggs. Not needed if using the blender method.

🥓 Ingredients

1 tablespoon olive oil. To cook bacon and keep it from sticking in the pan.
4 strips bacon. Use low sodium bacon for a healthier option.
2 tablespoons butter. One tablespoon per omelette.
6 large eggs. Beaten.
Salt and pepper. You can vary this according to your taste. I usually do ½ teaspoon salt and ¼ teaspoon pepper per omelette.
4 cups fresh spinach. This seems like a lot, but it will cook down in your skillet.
1 teaspoon onion powder. Adds flavor.
½ medium avocado. Sliced. Two slices per omelette and extra for garnish if desired. If you want to keep your carbohydrate count down, use less avocado or omit it altogether.
2 teaspoons fresh basil. Chopped. You can substitute dried basil. Cut the amount to ½ teaspoon dried basil.

📝 Instructions

Overhead view of olive oil in a skillet — **Step 1.** Add olive oil to medium non-stick skillet over medium heat. Allow oil to heat for 2-3 minutes.

Overhead view of chopped bacon cooking in a skillet — **Step 2.** Add chopped bacon and cook for 3-4 minutes, stirring frequently.

Spinach cooking in a skillet — **Step 3.** Add spinach and cook until spinach cooks down and wilts, about 3-4 minutes.

Bacon and spinach cooking in a skillet — 4 cups of spinach seems like a lot, but it will cook down.

Onion powder, spinach and bacon cooking in a skillet — **Step 4.** Stir in onion powder. Remove bacon mixture to a bowl and set aside. Wipe skillet with a paper towel.

Overhead view of eggs and salt and pepper in a blender — **Step 5.** Add eggs and salt and pepper to a blender and blend for about 1 minute. Alternatively, you can add the eggs and salt and pepper to a medium bowl and whisk vigorously for 1-2 minutes.

Butter melting in a skillet — Melt 1 tablespoon butter in skillet over medium heat.

Beaten eggs in a skillet — **Step 6.** Reduce heat to low-medium. Add half of the egg mixture and cook until warmed and the edges are beginning to set, about 30 seconds.

Red spatula lifting edges of partially-cooked omelette in a skillet. Skillet is being slightly tilted. — Using a heatproof spatula, lift the cooked edges and gently push them toward the center. At the same time, lift and tilt the pan to allow the liquid egg on top to flow underneath, then cook for 30 seconds longer. Repeat as necessary along the perimeter until no liquid egg remains.

Spinach and bacon mixture on half of the omelette in a skillet — **Step 7.** When the eggs are almost set but still moist on top, sprinkle half of the spinach/bacon mixture on one side of the omelette.

Sliced avocados on top of cheese, spinach and bacon mixture in a skillet — **Step 8.** Sprinkle ½ of cheese, basil and a couple of avocado slices on top of bacon mixture. Cook for 30 seconds to 1 minute longer.

Spatula lifting unfilled half of omelette — **Step 9.** Using a wide spatula, fold the untopped half of the omelette over the filled half.

Keto omelette cooking in a skillet — Allow to cook about 30 seconds longer to allow the cheese to melt and the omelette to meld together. Slide the omelette onto a serving plate.
Repeat steps 6-9 for the second omelette. Serve warm with sliced avocados.

Click here to learn how to make this keto omelette in a visual story.

⏲️ Cook Time

It will take about 25-30 minutes to cook two omelettes, give or take a few minutes. All in all this is a very quick breakfast!

Overhead view of keto omelette on a white plate with pepper and avocado slices and a gold fork

💭 Tips for Success

Tips for Success A few tips to get you off and running to make the perfect omelette:

Use a non-stick skillet. A non-stick skillet will make it easier to lift the edges of the eggs as necessary cook and achieve a beautiful omelette.
Blend the eggs in a blender, along with salt and pepper, before adding them to the skillet. This will make for a fluffier omelette.
When the egg edges begin to set, gently lift the edge and push it toward the center of the pan. Then gently tilt the pan so that the uncooked liquid can flow underneath. Continue working your way around the perimeter as necessary until no liquid egg remains.
When adding the filling, only add it to one half of the omelette then use a heatproof spatula to cover that half with the unfilled half.

💪 Nutrition Info

This information is an estimate and is calculated per omelette. This recipe makes two omelettes. The accuracy of this information is not guaranteed.

Calories: 546
Carbohydrates: 9 grams. This may seem a bit high to some folks on the keto diet. If you want to go lower, reduce the amount of avocado or omit it altogether.
Protein: 27 grams.
Total Fat: 45 grams
Saturated fat: 15 grams.
Sodium: 606 milligrams. I used regular bacon. If you are concerned about sodium, try a low sodium bacon.
Sugar: 1 gram.

Front view of keto omelette on a white plate with avocado slices and a gold fork

👪 Number of Servings

This recipe makes two hearty three-egg omelettes. This is usually enough for two people. Cut ingredients in half to make a single serving.

❓ Frequently Asked Questions

Please see our California omelette recipe for more answers to your omelette questions.

What is the best pan to cook an omelette?

A non-stick pan is the best pan to cook an omelette. These pans are treated with a non-stick coating. When cooking, use a rubber spatula or wooden spoon to prevent scratches on the surface of your pan.

How do you prevent an omelette from sticking?

As noted above, use a non-stick pan. In addition, you will want to use plenty or butter or oil. This will help keep your omelette from sticking to the pan.

At what temperature should you cook an omelette?

Eggs are best cooked over low to medium heat. We use low-medium heat here.

Even more egg recipes to enjoy.

See more egg recipes →

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Recipe

Keto Omelette

Author: Heavenly Home Cooking

Servings omelettes

Calories 546

Total Time 25

Ingredients

US Customary - Metric

1 tablespoon olive oil
4 strips bacon
2 tablespoons butter
6 large eggs beaten
salt and pepper You can vary this according to your taste. I usually do ½ teaspoon salt and ¼ teaspoon pepper per omelette.
4 cups fresh spinach
1 teaspoon onion powder
½ medium avocado Sliced. Two slices per omelette and extra for garnish.
2 teaspoons fresh basil Chopped. You can substitute dried basil. Cut the amount to ½ teaspoon dried basil.

Instructions

Add olive oil to medium non-stick skillet over medium heat. Allow oil to heat for 2-3 minutes.
Add chopped bacon and cook for 3-4 minutes, stirring frequently.
Add spinach and cook until spinach cooks down and wilts, about 3-4 minutes.
Stir in onion powder. Remove bacon mixture to a bowl and set aside. Wipe skillet with a paper towel.
Add eggs and salt and pepper to a blender and blend for about 1 minute. Alternatively, you can add the eggs and salt and pepper to a medium bowl and whisk vigorously for 1-2 minutes.
Melt 1 tablespoon butter in skillet over medium heat.
Reduce heat to low-medium. Add half of the egg mixture and cook until warmed and the edges are beginning to set, about 30 seconds. Using a heatproof spatula, lift the cooked edges and gently push them toward the center. At the same time, lift and tilt the pan to allow the liquid egg on top to flow underneath, then cook for 30 seconds longer. Repeat as necessary along the perimeter until no liquid egg remains.
When the eggs are almost set but still moist on top, sprinkle half of the spinach/bacon mixture on one side of the omelette.
Sprinkle ½ of cheese, basil and a couple of avocado slices on top of bacon mixture. Cook for 30 seconds to 1 minute longer.
Using a wide spatula, fold the untopped half of the omelette over the filled half. Allow to cook about 30 seconds longer to allow the cheese to melt and the omelette to meld together. Slide the omelette onto a serving plate.
Repeat steps 6-9 for the second omelette. Serve warm with sliced avocados.

Notes

Tips for Success

A few tips to get you off and running to make the perfect omelette:

Use a non-stick skillet. A non-stick skillet will make it easier to lift the edges of the eggs as necessary cook and achieve a beautiful omelette.
Blend the eggs in a blender, along with salt and pepper, before adding them to the skillet. This will make for a fluffier omelette. Adding milk or cream is not necessary.
When the egg edges begin to set, gently lift the edge and push it toward the center of the pan. Then gently tilt the pan so that the uncooked liquid can flow underneath. Continue working your way around the perimeter as necessary until no liquid egg remains.
When adding the filling, only add it to one half of the omelette then use a heatproof spatula to cover that half with the unfilled half.

Equipment

Medium non-stick skillet

Nutrition