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Veggie Omelet in a Mug

Veggie Omelet in a Mug

2 Ratings
2 Ratings
Recipe Image
Omelets in a glass mug surrounded by mushrooms and onions
Makes: 1 Serving
Total Cost: $$$$
Cook Time: 3 minutes
Preparation Time: 10 minutes

Making a veggie omelet has never been so easy! Combine all of your ingredients in a mug, pop it in the microwave, and breakfast is ready!

Ingredients

  • 2 eggs
  • 2 tablespoons 1% low-fat milk (or nonfat/skim milk)
  • 1 pinch salt
  • 1 pinch pepper
  • 1/4 cup finely chopped mushrooms (or your favorite vegetables)
  • 2 tablespoons shredded cheddar cheese (or your favorite cheese)

Directions

  1. Wash hands with soap and water.
  2. Lightly grease the inside of a 12-ounce microwave-safe mug.
  3. Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well.  Mix in the vegetables and cheese.
  4. Microwave on HIGH for 45 seconds. Stir. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.
  5. Refrigerate leftovers within 2 hours.

Notes

  • To make a meal, serve with a slice of whole grain toast and fruit.
  • Learn more about vegetables and what's in season now.
Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Nutrients Amount
Total Calories 200
Total Fat 13 g
Saturated Fat 6 g
Cholesterol 344 mg
Sodium 382 mg
Carbohydrates 3 g
Dietary Fiber 0 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 2 mcg
Calcium 190 mg
Iron 2 mg
Potassium 237 mg
N/A - data is not available
Nutrients Amount
Total Calories 200
Total Fat 13 g
Saturated Fat 6 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 51 mg
Cholesterol 344 mg
Carbohydrates 3 g
Dietary Fiber 0 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 190 mg
Potassium 237 mg
Sodium 382 mg
Copper 128 mcg
Iron 2 mg
Magnesium 20 mg
Phosphorus 291 mg
Selenium 32 mcg
Zinc 2 mg
Vitamins
Vitamin A 196 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 1.1 mg
Vitamin C 0 mg
Vitamin D 2 mcg
Vitamin E 1 mg
Vitamin K 1 mcg
Folate 48 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.6 mg
Niacin 1 mg
Choline 269 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 2 ounces
Dairy 1/2 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025