Ham and cottage cheese mug omelette
6 min · 37 g protein · 322 cals / serving
A soft, fluffy omelette cooked in a mug in two minutes: eggs beaten with cottage cheese, chopped ham, baby spinach and green onion, with a little cheddar melted on top. Breakfast at your desk, or a quick lunch with a salad.
Ingredients
- 1/2 tsp olive oil, or butter, to grease the mug or bowl
- 2 large eggs
- 1/4 cup liquid egg white, from a carton
- 1/4 cup cottage cheese (1%)
- 2 slices deli ham, chopped
- 1/2 cup baby spinach, roughly chopped
- 1 green onion, sliced
- 1 pinch black pepper
- 1 tbsp reduced fat cheddar cheese, grated
Steps
- Grease a big microwave-safe mug of at least 16 oz, or a small cereal bowl; a regular coffee mug will overflow. Add the eggs, egg whites, cottage cheese, ham, spinach, green onion and pepper and beat well with a fork.
- Microwave 1 minute and stir in from the edges, then 1 minute more and stir again. Microwave 30–60 seconds more, until puffed and just set in the middle. Scatter over the cheddar and let it sit 30 seconds to melt.
Good to know
Why is mine rubbery?
Too long at full power. Take it out while the centre still looks slightly wet; it keeps cooking in the hot mug. If your microwave is strong, use 70 % power.
No salt?
The ham and cottage cheese bring plenty. Taste before you add any.
Per
- Calories
- 114
- Protein
- (47%)
- 13 g
- Fat
- (48%)
- 6 g
- Carbohydrates
- (5%)
- 2 g
- of which sugar
- 1 g
- Fiber
- <1 g
- Sodium
- 332 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 322 kcal goes into the pot and 298 g of ingredients comes out as about 283 g of food: 114 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.