Eggs are a great source of protein, and these eggs can be made without a stove! You may use any fresh, frozen or roasted veggies you like in this recipe.



 

    Serves: 1 servings    Total Time:  10 minutes Prep Time: 5 minutes Cook Time: 5 minutes  

 [  ](#) 

 

 

## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Oil - ½ teaspoon or 1 spritz of spray oil (olive, canola or avocado) Eggs - 2 large Cheese - 1 Tablespoon shredded cheese or low-fat cottage cheese Vegetable - ¼ cup fresh or roasted vegetables, chopped OR ½ cup frozen vegetables 

## Instructions

Step 1

Prepare a large microwave-safe mug by spraying the inside with vegetable oil cooking spray.

Step 2

If using frozen vegetables, place veggies in the mug and microwave for 30 seconds or as long as it takes to defrost (in 30-second intervals). If using fresh vegetables, wash and chop them. 

Step 3

Place remaining ingredients in the mug and stir to mix. 

Step 4

Microwave on high for one minute. Check the omelet. If the egg is not completely set, continue to microwave in 20 seconds intervals until it is completely set.

Step 5

Run a knife around the edges of the omelet and slide it onto a serving plate or just eat it out of the cup. 

 

### Notes

To reduce total calories and cholesterol, use only 1 whole egg and substitute the second egg with 2 egg whites.

Using cottage cheese instead of shredded cheese helps to keep the omelet moist.

## Nutrition Information

  Calories: 158 Calories Fat: 10g Saturated Fat: 3g Carbohydrates: Net Carb: 3g Dietary Fiber: 0g Protein: 14g Sodium: 173g  

## Dietary Restrictions

 Vegetarian