Ham And Cheese Omelette: A Keto Breakfast Option?

Ham and cheese omelettes are a popular breakfast, brunch, or dinner option. They are also keto-friendly, as eggs, ham, and cheese are low-carb foods. You can add vegetables like spinach, mushrooms, and bell peppers to your omelette for extra nutrition without adding many carbs. To make it even more keto-friendly, you can cook your omelette in butter or oil and add some cheese.

Ham and cheese omelette nutritional value

Ham and cheese omelettes are a great option for a keto diet as eggs, ham, and cheese are all keto-friendly. They are low in carbs and high in protein and fat.

A ham and cheese omelette made with 2 eggs, some spinach, and a no-calorie non-stick spray can contain about 150 calories. This is a low-calorie option for breakfast, with the calorie count depending on the number of eggs used and whether butter is used to grease the pan.

A ham and cheese omelette with cream cheese filling can contain around 340 calories, 23.6g of total fat, 12.8g of saturated fat, 385.4mg of cholesterol, 877.6mg of sodium, 3.9g of net carbs, 2g of sugar, and 23.7g of protein.

The nutritional value of a ham and cheese omelette can also be affected by the type of cheese used. For example, an omelette made with Swiss cheese will have a different nutritional profile than one made with cheddar cheese.

Additionally, the cooking method can impact the nutritional value. For instance, using butter or oil to cook the omelette will increase the fat content.

Keto-friendly ingredients

Ham and cheese omelettes are a great option for a keto meal. But what else can you eat on a keto diet? Here are some keto-friendly ingredients to add to your shopping list:

Vegetables

Keto-friendly vegetables are typically those grown above the ground, such as lettuce, bok choy, kale, spinach, and arugula. These veggies are low in carbs and can be enjoyed freely on a keto diet. Zucchini is also a versatile keto-friendly vegetable that can be used as a base for noodles or "boats".

Fruits

When it comes to fruit, keto dieters should aim for low-carb options like acai berries. Avocados are also a keto-friendly fruit, providing healthy fats and making a great substitute for mayonnaise.

Proteins

Meat and eggs are staple proteins on a keto diet. Fatty cuts of meat like pork belly and chicken thighs are popular, as well as ground beef. When it comes to seafood, fish like trout, mackerel, and salmon are excellent choices. Shellfish like shrimp and crabs are also recommended, while oysters and octopus have a higher carb count. For vegetarians, eggs and egg whites are a good source of protein, as well as whey and egg white protein powders.

Dairy

Dairy is a delicious part of the keto diet, with a range of cheeses to choose from, including hard cheeses like Parmesan and cheddar, and soft cheeses like cream cheese and brie. Cream and half-and-half are also high-fat, low-carb options, although they should be consumed in moderation due to their saturated fat content.

Nuts and Seeds

Nuts and seeds are a tasty and nutritious addition to a keto diet. Walnuts, coconut, and tahini (sesame seed paste) are some options to choose from.

Sauces, Fats, and Oils

Sauces and oils are a great way to increase the fat content of your meals. Recommended options include butter (preferably grass-fed), flax seed oil, hemp oil, Worcestershire sauce, creamy salad dressings, and vinegar-based dressings.

Beverages

While juice and soda are off the menu, there are still plenty of keto-friendly beverage options. Tea, especially varieties flavoured with ginger, turmeric, or cinnamon, is a great choice. Unsweetened plant-based milk, such as almond or coconut milk, is another low-carb option.

Cooking and Baking Ingredients

If you enjoy cooking or baking, there are plenty of keto-friendly ingredients to experiment with. Dark chocolate (85% or higher), Celtic or Himalayan pink salt, and almond flour for low-carb baking are some of the options available.

Budget-Friendly Options

Keto-friendly foods can be expensive, but there are also some budget-friendly alternatives. Local produce, frozen fruits and vegetables, eggs, ground meat, and butter are some economical choices.

So, there you have it! A comprehensive list of keto-friendly ingredients to get you started on your keto journey. With these options, you can create delicious and varied meals that fit within the keto diet guidelines.

How to make a ham and cheese omelette

Ham and cheese omelettes are a great, quick and tasty meal perfect for breakfast, brunch, or dinner. Here is a detailed guide on how to make a delicious ham and cheese omelette.

Ingredients:

• Eggs
• Salt
• Black Pepper
• Butter or Oil (preferably butter for flavour)
• Cream or Milk (optional)
• Ham (deli ham, leftover ham, or pre-chopped ham)
• Cheese (shred your own for better melting)

Method:

• Dice or chop your ham into small pieces or strips.
• Melt some butter or oil in a non-stick pan over medium heat. Add the ham and cook until browned and crispy. This will add flavour to the ham and help the cheese melt faster later.
• Transfer the ham to a bowl and set aside.
• Whisk the eggs with a pinch of salt and cream or milk (if using) in a separate bowl. Whisk well until fully combined and slightly foamy. You can also add some chopped fresh chives to the eggs for extra flavour.
• Melt some more butter in the pan. Give the eggs a quick whisk and then pour them into the pan.
• Leave the eggs for about 15 seconds or until the edges start to set. Then, use a rubber spatula to make long, slow strokes, scraping the cooked eggs from the bottom of the pan to allow the raw egg to run underneath.
• Continue this process until the eggs are partially cooked. The eggs should still be raw enough to spread like jam across the base of the pan, but not so raw that they run when you tilt the pan.
• Spread the eggs evenly across the pan.
• Sprinkle the cheese and ham on top. The warm ham will help the cheese melt faster.
• Fold the omelette in half using two rubber spatulas.
• Leave the omelette in the pan for another 30 seconds to a minute to melt the cheese and finish cooking.
• Serve immediately. You can slide the omelette onto a plate or try a cheffy flip to serve!

Enjoy your delicious keto-friendly ham and cheese omelette!

Omelette fillings

Omelettes are a great option for a keto breakfast, lunch, or dinner. They are versatile, quick, and easy to make. Here are some ideas for omelette fillings to keep your meals exciting:

Classic Combinations

Ham and cheese is a classic combination for a reason. It is tasty, quick, and can be adapted to your liking. You can use deli ham, leftover ham, or any other type of ham you have on hand. For the cheese, shredded Swiss cheese or cheddar cheese works well, but you can use any type of cheese you prefer. If you want to add something extra, try including some cream cheese in your filling to give your omelette a unique creaminess. You can also sprinkle some shredded cheese on top of your omelette before serving.

Meat and Vegetable Options

If you want to add some more vegetables to your omelette, try including spinach, mushrooms, bell peppers, onions, courgette, kale, peas, chilli flakes, cherry tomatoes, or avocado. You can also add in some meat, such as bacon, sausage, or chorizo. For a simple and tasty combination, try a spinach omelette with sauteed spinach, garlic, and feta or parmesan cheese. Another option is a mushroom omelette with Swiss cheese and Italian seasoning. If you want something with a kick, try a chilli, cheese, and garlic mushroom omelette.

Unique Combinations

For something a little different, try an open-faced omelette with garlic mushrooms and taleggio cheese, or a courgette souffle omelette. If you're a fan of smoked salmon, you can make an omelette with smoked salmon and cheese. You can also experiment with different types of cheese, such as mozzarella, feta, goat cheese, or pepper jack cheese.

Omelette toppings

Omelettes are a great option for a keto breakfast, as they are easy to prepare, extremely filling, and can be customised with a variety of keto-friendly ingredients. Here are some ideas for omelette toppings to keep your breakfast interesting and delicious:

Vegetables

Zucchini, spinach, kale, peas, chilli flakes, mushrooms, courgette, spring onions, cherry tomatoes, ginger, avocado, artichokes, bell peppers, onions, and mushrooms are all great options to add some colour, flavour, and nutrition to your omelette. You can also serve your omelette with a side salad, such as a crisp tomato and cucumber salad.

Meat

Ham, bacon, sausage, and salami are all keto-friendly meat options that can be added to your omelette. You can also top your omelette with smoked salmon for a luxurious breakfast.

Cheese

Cheese is a great way to add flavour and creaminess to your omelette. Cheddar, Monterey Jack, mozzarella, parmesan, manchego, and Swiss cheese are all tasty options. You can also add cream cheese to your omelette for an extra creamy texture.

Herbs

Chives and parsley can add a fresh flavour to your omelette, while spices like cayenne pepper and Italian seasoning can give it a kick.

Other toppings

Sour cream, salsa, and cilantro are also mentioned as possible toppings for keto omelettes. You can also add heavy cream or milk to your egg mixture to make your omelette fluffier.

Frequently asked questions