Recipe2-Minute Mug Omelet

Nutrition Facts
Amount per Serving
  • Calories: 110
  • Protein: 14 g
  • Total Fat: 4 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 3 g
  • Cholesterol: 15 mg
  • Total Carbohydrate: 3 g
  • Dietary Fiber: 1 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 350 mg

No skillet or stovetop is required to whip up this protein-packed breakfast; in other words, cleanup is a breeze. Just grab your mug, your veggies, plus a few other tasty fixings, and you have a scrumptious morning meal that’s ready in mere minutes. P.S. it’s jam-packed with nutrient-rich vegetables that can help strengthen your immune system (oh, hello colorful bell peppers, spinach, and onions!).

  • Prep time
  • Total Time
This recipe makes 1 serving
  • 1 egg
  • 2 egg whites
  • 1 heaping tablespoon finely diced red onion
  • 1 heaping tablespoon bell peppers, red, yellow and orange 
  • ¼ cup chopped baby spinach leaves
  • 2 tablespoons crumbled feta cheese (or grated cheddar)
  • Pinch kosher salt
  • • Pinch ground black pepper, or more to taste



Mist the inside of a (12-ounce) ceramic mug with olive oil spray. Add the egg and egg whites and whisk together with a fork. Mix in the rest of the ingredients (red onion, bell pepper, spinach, cheese and salt and pepper) until well combined.

Place the mug in the microwave, uncovered, and cook on high for 45 seconds. Remove and stir contents with a fork. Microwave for another 45 seconds. Remove and stir again. Microwave one last time for 30 more seconds, stirring at the 15-second mark and checking for doneness.  Season with salt and pepper to taste, and enjoy!

Try this Apple, Sausage and Caramelized Onion Frittata!