Go Back
–+ servings
A fork lifts a cheesy, baked Pizza Mug Omelet from a white mug on a patterned plate, with orange slices beside it. In the background, a bowl of eggs and a cutting board with greens and cheese are visible.

High-Protein Pizza Mug Omelet

Pizza… in omelet form…made in a mug…in the microwave? Mama mia! It’s a mugnifico way to start your day, combining warm marinara, Italian spices, and cheesy egg deliciousness in one easy meal.
Yield: 1 serving
Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes

Ingredients
 

  • 2 large eggs
  • 1 teaspoon Italian seasoning
  • 2 tablespoons marinara sauce
  • 2 to 4 tablespoons shredded mozzarella cheese
  • Red pepper flakes, optional

Instructions
 

  • Mist the inside of a (12-ounce) microwave-safe mug with oil spray. Add eggs and whisk together. Mix in remaining ingredients until well combined.
  • Place mug in the microwave, uncovered, and cook for 45 seconds. Remove and stir contents with a fork. Microwave for another 45 seconds. Remove and stir again. Microwave one last time for 15 to 30 more seconds (check at the 15-second mark for desired doneness).
  • Add an extra sprinkle of mozzarella cheese and some red pepper flakes on top before the final 15-30 seconds, if desired (I say go for it!).

Notes

Egg swap option: You can lighten this up by replacing the 2 whole eggs with 1 whole egg + 2 large egg whites. This brings the nutrition to 170 calories, 9g total fat, 3.5g saturated fat, and 195mg cholesterol per serving. For an even lighter option, use 4 large egg whites instead, which drops it to 140 calories, 5g total fat, 2g saturated fat, and 10mg cholesterol.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 mugCalories: 210Carbohydrates: 6gProtein: 16gTotal Fat: 13g— Unsaturated Fat: 8g— Saturated Fat: 5gCholesterol: 380mgSodium: 290mgPotassium: 297mgFiber: 0gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0gCalcium: 160mgIron: 2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.