High-Protein High-Fiber Baked Omelette
- 1 day ago
- 4 min read
Looking for a breakfast that actually keeps you full until lunch? This High-Protein High-Fiber Baked Omelette is a game-changer for busy mornings, packing a punch with Greek yogurt and black beans. It pairs perfectly with my everyday sourdough for a complete, café-style meal at home!
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High-Protein, High Fiber Breakfast Dilemma
A couple of weekends ago, I was looking for something for breakfast that would be high in protein and fiber, while also tasting great. I was tired of the usual hard-boiled egg, vanilla Greek yogurt, oatmeal, or bran cereal.
As I stood looking into the refrigerator, I thought about my crustless quiche and how I could add more fiber to that dish. I had leftover plain black beans, and I wondered if it would work adding them to the quiche. Then I thought of the Southwestern flavors I associate with black beans, and voila, this dish was born.
I’ll be the first to admit: this High-Protein, High-Fiber Baked Omelette isn't a looker. Mixing these ingredients together is a bit of a "trust the process" moment, but I promise the results are worth it! It creates a texture that is incredibly satisfying and a nutritional profile that's hard to beat. I call it an omelette because it doesn’t puff up as much as the original crustless quiche, because of the beans. Needless to say, it is pretty darn tasty.
Why You Should Give This High-Protein, High-Fiber Baked Omelette a Try
This dish is all about efficiency and nourishment. It is incredibly quick to make, taking just a few minutes to prep before the oven does the heavy lifting. Because it's loaded with fiber and protein, it’s a "power breakfast" that feels like a treat. Plus, it's a fantastic canvas for whatever you have in your fridge!
Ingredient Spotlights
Non-fat Plain Greek Yogurt: This is the secret to the high protein content and a unique, tangy creaminess.
Black Beans: A simple way to add fiber and a nice earthy texture to your morning.
A Bit of Spice: Just the eggs, Greek yogurt, Parmesan cheese, and beans weren’t going to do it for me. I needed more flavor. The addition of the Buffalo or hot sauce did just the trick. You don’t need much. It brings the flavor while not overpowering the eggs, and you don’t need to add any additional salt.
Variations
Don't be afraid to make this your own! You can easily add additional vegetables—like spinach, bell peppers, or onions—to the mix. If you are looking to feed two people, simply add an additional egg to the batter to bulk it up.
What You Need to Make This High-Protein, High-Fiber Baked Omelette
Tools
Ingredients
1 Egg
Non-fat Plain Greek Yogurt
Parmesan Cheese
Black Beans
Buffalo or Hot Sauce
Red Pepper Flakes (optional)
Cooking spray
Here’s the Recipe
Frequently Asked Questions (FAQs)
How should I store leftovers?
This omelette should be stored in an airtight container in the refrigerator. It will stay fresh for up to 3–4 days. I do not recommend leaving it on the counter, as it contains dairy and eggs.
Can I freeze this baked omelette?
Yes! You can freeze individual portions for up to 2 months. Thaw them in the fridge overnight before reheating.
What is the best way to reheat it?
To keep the texture light, reheat it in the microwave in 30-second intervals or in a 350 degrees F oven until warmed through.
Are there any easy substitutions?
If you don't have black beans, pinto beans or chickpeas work well. If you aren't a fan of spice, you can omit the hot sauce and red pepper flakes. You could also use liquid eggs if you prefer them.
How do I know when it's done?
Bake it for about 20 minutes; you'll know it's ready when the center is set, and the top is slightly brown.
What do you think? Would you try this for breakfast? If so, what else would you add?
As the creator of Appetite for Life, Jen Vondenbrink combines years of culinary passion and experience with a mission to help others find joy and confidence in the kitchen. Whether she is developing savory weeknight meals or indulgent baked treats, every recipe is meticulously crafted and kitchen-tested to ensure reliable, delicious results for her readers. Jen is dedicated to sharing these proven techniques and practical tips so that every home cook can achieve professional-quality results in both cooking and baking.
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