Microwave Omelette Recipe

Download a print-friendly version of the microwave omelette recipe.

Serves 1

• 1/2 teaspoon olive oil or nonstick cooking spray
• 2 eggs
• 1 tablespoon milk
• Pinch of salt and pepper
• 1/4 cup chopped veggies of your choice
• 1/4 cup shredded cheese and/or cooked breakfast meat of your choice

Try one of our favorite microwave omelet combos:

Bell peppers and sausage omelet

• 1/4 cup chopped bell peppers
• 2 tablespoons shredded Monterey Jack cheese
• 2 tablespoons cooked, crumbled breakfast sausage

Spinach, tomato and feta omelet

• 2 tablespoons chopped fresh tomatoes
• 2 tablespoons chopped fresh spinach
• 1/4 cup crumbled feta cheese

Cheddar and feta omelet

• 2 tablespoons cheddar cheese
• 2 tablespoons feta cheese

1. Lightly coat a microwave-safe mug, bowl or glass jar with olive oil or nonstick cooking spray.
2. Crack the eggs directly into the bowl with your desired mix-ins (chopped veggies, cooked breakfast meat and/or cheese), along with salt and pepper, if desired. Whisk all the ingredients together.
3. Microwave egg mixture for 30 to 45 seconds* and gently stir. Microwave for another 30 to 45 seconds, or until the eggs are just set (microwave cook times vary).
4. Let the omelet sit for 1 minute before eating. The eggs will finish cooking slightly from residual heat.
5. Serve with whole-wheat toast and fresh fruit on the side.

*Safety note: Use caution when removing the mug, bowl or glass jar from the microwave, as it’ll be very hot. Use oven mitts if needed.

1 microwave omelet serving:

Bell peppers and sausage

Calories: 300
Protein: 20 grams
Total carbohydrates: 5 grams
Dietary fiber: 1 gram
Total fat: 22 grams

Spinach, tomato and feta

Calories: 280
Protein: 19 grams
Total carbohydrates: 4 grams
Dietary fiber: 0 grams
Total fat: 20 grams

Cheddar and feta

Calories: 280
Protein: 19 grams
Total carbohydrates: 3 grams
Dietary fiber: 0 grams
Total fat: 21 grams

Nutrition facts are an estimate and vary based on serving size.

Getting kids involved in meal prep is a great way to teach them real-life skills and build their confidence and independence. Based on your child’s age and skill level, here are some ways they can help prepare the microwave omelets:

• Crack the eggs into the mug/bowl (with supervision).
• Measure the milk, veggies and cheese to practice math skills.
• Let them choose their favorite mix-ins for a personalized omelet.
• Whisk the ingredients once in the bowl, mug or glass jar.

Here are some other great ways kids as young as 2 can help in the kitchen:

• Ages 2 and 3: Rip lettuce, pour ingredients in a bowl, help bring empty cups and plates to and from the table
• Ages 4 and 5: All the above + help measure ingredients, wash produce, set and clear the table
• Ages 6 to 8: All the above + use a child-safe knife (with supervision) to cut produce, crack eggs, wipe the counters, sweep the floor, load the dishwasher
• Ages 9 to 12: All the above + plan a simple meal, learn knife skills, wash dishes, take out the trash
• Ages 13 and older: All the above + plan and prepare their own meal

You know your child best. Assign mealtime responsibilities based on their skills and abilities, as well as your comfort.

This recipe has been tested at the Children's Healthcare of Atlanta Kauffman Family Teaching Kitchen, located in the Center for Advanced Pediatrics. The Kauffman Family Teaching Kitchen offers interactive, hands-on cooking and nutrition classes for patients, their families and children in the community.

To learn more, email teachingkitchen@choa.org.