An oats egg omelet is the best snack for weight loss. It’s a super filling food, having 16 grams of protein with only 250 calories. Both eggs and oats are nutrient-dense foods. They’re packed with compounds that burn belly fat and protect lean body mass. Eating an oats egg omelet as part of a well-balanced diet can greatly improve body composition.
16 reasons why oats egg omelet is good for weight loss
A typical omelet made of 2 whole eggs and a scoop of regular oats supports weight loss because it’s packed with vitamins, minerals, antioxidant, and other health-promoting bioactive compounds that involved in energy metabolism and burn belly fat.
1. It’s a super filling food
Above all, a two-egg omelet with oats is good for weight loss because it promotes the feeling of fullness for a long time.
It’s particularly high in protein and fiber. An oats egg omelet has about 16 grams of protein and 2.9 grams of fiber.
Meals high in both protein and fiber have the highest satiety effect.
Fiber delays digestion and promotes satiety, as it expands and takes a lot of space in the stomach.
Protein has the highest thermic effect. About 30% of calories of protein are burned during digestion!
In addition, increasing our daily protein intake while dieting protects the muscles. Muscle mass is necessary for a lean body and a good basal metabolism that burns many calories.
Oats are excellent dietary sources of fiber, while eggs are the highest quality source of protein.
2. Vitamin A
Furthermore, omelet supports weight loss because eggs are high in retinol; the most bio-absorbable form of vitamin A.
Normal levels of vitamin A are important for maintaining a healthy body weight. On the contrary, vitamin A deficiency increases the risk of obesity, and especially belly fat.[1]
We should meet our daily needs of vitamin A from our diet. Getting high dosages of vitamin A from supplements may be dangerous.
Oats don’t contain vitamin A. However, they contain some lutein and zeaxanthin. These carotenoids have potent antioxidant action.
3. Vitamin B12
Also, eating an oats egg omelet boosts your daily vitamin B12 intake. It provides about 41% of the Daily Value. Eggs are among the few foods containing vitamin B12.
Poultry, red meat, fish, and dairy products are the other common foods with some vitamin B12. Most plant-based foods don’t contain any vitamin B12.
Vitamin B12 plays a key role in weight loss because it’s necessary for energy metabolism.
Vitamin B12 deficiency is more common in obese people.[2]
Athletes and fitness enthusiasts may have increased needs of vitamin B12.
4. Vitamin D
Additionally, oats egg omelet is good for weight loss and overall health because it’s one of the few meals high in vitamin D. Egg is the only common food high in vitamin D.
Besides eggs, only certain fatty fish and mushrooms contain some vitamin D.
We should have normal levels of vitamin D for maintaining a healthy body weight. But, vitamin D deficiency is pretty common. Especially among obese people.
Eating too many eggs or exposing the skin to sunlight probably aren’t the healthiest ways to increase your vitamin D levels. In fact, many people who don’t live in sunny areas would benefit from taking dietary supplements with vitamin D.
You’ll find a wide variety of vitamin D supplements on iHerb. It’s the leader platform in supplements and wellness products, providing unbeatable prices.
Always consult your healthcare provider before taking any supplement or changing your diet.
5. Folate
Moreover, an oats egg omelet provides about 20% of the recommended daily intake of folate. Both eggs and oats contain decent amounts of folate.
Getting adequate amounts of folate from our diet is important while following a low-calorie diet for weight loss. Folate greatly increases the chances of a successful diet.
6. Thiamine
Furthermore, an oats egg omelet provides about 17% of the Daily Value of thiamine. Oats are among the richest foods in thiamine.
Healthy levels of thiamine are crucial for improving weight loss results. Among others, it’s involved in glucose metabolism. However, about 30% of obese people are deficient in thiamine.
Rice bran is the richest common food in thiamine. In fact, a cup of brown rice with an omelet is a great food combination for weight loss. Rice promotes satiety, and it’s packed with nutrients that burn belly fat.
7. Riboflavin
An oats egg omelet provides about 35% of the Daily Value of riboflavin. Both eggs and oats are good dietary sources.
Riboflavin or vitamin B2 helps you lose weight because it’s vital for energy metabolism. Moreover, overweight individuals have a much higher rick of being deficient in riboflavin than people with a healthy body weight.
8. Iron
Most noteworthy, an oats egg omelet is beneficial for weight loss because it’s rich in iron! A serving provides about 16% of the Daily Value. Both eggs and oats are good dietary sources of iron.
Iron deficiency and anemia are pretty common among obese people, preventing weight loss. People with low levels of iron probably feel fatigue. Fatigue leads to inactivity, which keeps you fat.
So, it’s crucial to have your iron levels checked and consult your physician before starting a hypocaloric diet for weight loss.
You can prepare your favorite omelet with pumpkin seeds, quinoa, chia seeds, spinach, kale, or tomatoes. They’re among the richest common foods in iron.
But, if you really want to skyrocket your daily iron intake, you can eat an omelet with beans. Beans are the richest common plant-based foods in iron. Just a serving can provide more than 50% of the DV.
9. Zinc
Additionally, another reason why we should consume an oats egg omelet while dieting is because it contributes to our daily zinc intake. A serving provides about 20% of the DV. Both eggs and oats are good dietary sources of zinc.
In fact, oats are among the richest plant-based foods in zinc.
A calorie restricted, zinc-rich diet is beneficial for the treatment of obesity. Zinc regulates appetite and improves insulin sensitivity. Above all, zinc may treat obesity-induced metabolic dysfunctions.[3]
You can boost your daily zinc intake by adding lean meat, seeds, or nuts to your favorite omelet recipe.
10. Magnesium
Oats are rich in magnesium as well. An omelet with a scoop of oats provides 12% of the DV. Magnesium supports weight loss because it’s involved in glucose metabolism, testosterone synthesis, prevents water retention, and many more.
Animal-derived foods, like meat, dairy, and eggs, help meet our daily needs. Plant-based foods, like pumpkin seeds, chia seeds, beans, spinach, and potatoes are the best sources, though.
11. Manganese
Oats are particularly high in manganese as well. Adding just a scoop of oats to your omelet, you can skyrocket your manganese intake. A serving provides almost 45% of the DV.
Obese people have significantly lower levels of manganese. Healthy manganese status is key for reversing metabolic dysfunctions like obesity. Also, it plays an important role as a cofactor for several enzymes that control oxidative stress.[4]
Turmeric, black pepper, cumin, and garlic powder are among the richest foods in manganese. Thus, you should add spices to your recipes.
12. Phosphorus
Both eggs and oats are good dietary sources of phosphorus. An oats egg omelet provides about 43% of the DV.
Phosphorus supports weight loss as well. Above all, it enhances postprandial energy expenditure. Especially if you have a meal high in carbs. Moreover, phosphorus significantly reduces appetite! A diet high in phosphorus can decrease body weight and burn belly fat in only 3 months.[5]
13. Selenium
One of the most important nutrients for weight loss and good health is selenium. Selenium helps lose weight because it’s involved in the synthesis of thyroid hormones, metabolism, energy levels, thermogenesis, and many more.
Both eggs and oats are rich in selenium. An oats egg omelet provides more than 70% of the DV.
14. Iodine
Another key reason why eating omelet is beneficial while following a hypocaloric diet is because it’s particularly high in iodine. A two-egg omelet provides 33% of the DV. Eggs are the richest common foods in iodine.
It’s crucial to get the recommended daily intake of iodine for a lean body and good health because it’s an essential component of thyroid hormones. These hormones regulate many important biochemical reactions like protein synthesis. Also, they play a key role in metabolic activity and immune response.[6]
However, people who follow low-calorie diets for weight loss are more likely to get significantly less iodine than the recommended daily intake. Hence, we should consume many foods naturally high in iodine.
15. Choline
Last, but not least, omelet supports weight loss because it’s rich in choline. A two-egg omelet provides 63% of the DV.
A high choline intake may reduce body weight. Most noteworthy, choline improves body composition, as it appears to decrease body fat percentage. It plays an important role in the metabolism of fat and satiety.[7]
Eggs are the richest food in choline. Beef, chicken, potatoes, milk, and kidney beans contain decent amounts as well.
16. Other
Furthermore, an oats egg omelet provides decent amounts of:
- calcium (6% DV)
- potassium (7% DV)
- copper (12% DV)
- niacin (2% DV)
- vitamin B6 (7% DV), and many more.
An oats egg omelet is one of the most nutritious meals you can have. Especially if you prepare it with foods high in antioxidants, such as vegetables, herbs, and spices.
Can oats egg omelet make me gain weight?
Yes, although oats egg omelet is good for weight loss, it can make you gain weight.
A typical 2-egg omelet with a scoop of oats has about 250 calories. But, an omelet with many fattening ingredients may have more than 700 calories. This type of omelet can make you fat. We lose weight only if we consume fewer calories than we burn.
Tips to cook an omelet suitable for weight loss
Above all, you should avoid omelet recipes with fattening foods, like butter or vegetable oils. These are almost 100% fat. Just a tablespoon of any vegetable oil has 125 calories!
Also, cheese is fattening, as it’s high in fat. We should eat only small amounts while dieting. Most favorite cheeses make us gain weight, as they have more than 60–70 calories per slice.
Moreover, many people add too many ingredients to their omelet, greatly increasing the total calorie content of the meal.
Eating too much bread with your omelet can make you gain weight as well.
Last, but not least, you should be very cautious with portion sizes. You shouldn’t add more than a scoop (28 grams) of oats to your omelet. Oats can make you fat, as they have too many calories.
How much omelet can I eat if I’m on a diet?
Most people could consume a two-egg omelet with 2 tablespoons of oats as part of a well-balanced diet for weight loss.
Much higher amounts may be bad for weight loss or health.
For instance, eggs have some saturated fat. Two eggs provide 27% of the maximum safe dose. Eating too much saturated fat can raise LDL cholesterol, which can be dangerous for the heart.[8]
Should I remove the yolk?
No. Actually, you should prepare omelet with whole eggs.
About 75% of calories of egg come from the yolk. Hence, many people eat only egg whites while dieting in order to cut down calories.
But, the yolk is the most nutritious part of the egg. Egg yolk is healthy, despite its high cholesterol content.
You could add liquid egg whites for added protein, though.
How to prepare the best oats egg omelet for weight loss?
You could add a wide variety of nutrient-dense foods, like vegetable, herbs, and spices to your favorite omelet recipe. They’re packed with nutrients that burn belly fat. Also, as these foods are high in fiber and water, they promote satiety with only a few extra calories.
Protein
Increasing your protein intake is beneficial while following a low-calorie diet for weight loss. So, you could add lean meat, tofu, mushrooms, cottage cheese, chia seeds, or hemp seeds to your favorite omelet recipe.
Moreover, you could eat an omelet with beans for a complete meal. Beans are excellent vegan protein sources as well.
Vitamin C
In addition, you could incorporate foods with vitamin C to your favorite omelet recipe. Vitamin C is important for weight loss, as it appears to reduce blood glucose levels and burn belly fat. But, it’s naturally abundant only in plant-based foods, such as tomato, bell peppers, broccoli, spinach, and kale.
Fiber
These foods are also high in fiber. A fiber-rich diet supports weight loss, as it promotes satiety! Other fiber-rich common foods that taste great with oats egg omelet are rice, avocado, onions, potatoes, carrots, and mushrooms.
Herbs & Spices
Certainly, it’s good for you to use a wide variety of spices and dried herbs in your omelet recipes. like garlic powder, black pepper, or turmeric.
They’re the richest foods in antioxidants. These compounds neutralize free radicals and fight chronic low-grade inflammation; a common cause of obesity.
Moreover, spices provide flavor to recipes. Therefore, less salt is required. Consuming more salt than the recommended daily intake has been related to higher body fat mass. According to a study, just a 1-gram increase in salt per day may increase the risk of obesity by up to 28%.[9]
Nutritional yeast
Also, you could add flavor to your omelet recipes by sprinkling some nutritional yeast. This is a great vegan alternative to cheese.
A tablespoon has only 20 calories. Most noteworthy, nutritional yeast has no saturated fat or cholesterol. Also, nutritional yeast is often fortified with vitamin B12 and folic acid.
Omega-3s
In addition, it’s important to prepare your favorite oats egg omelet with foods high in omega-3s.
A diet high in omega-3s appears to burn belly fat and improve body composition.[10]
In fact, omega-3s may protect lean body mass while dieting.
Certain seeds, nuts, fish, as well as avocado are the main dietary sources of omega-3s for most people.
Also, there are enriched eggs with high amounts of omega-3s.
25 easy & quick protein-rich, vegetarian & vegan omelet recipe ideas
There are countless ways to enjoy your favorite oats egg omelet. As a rule of thumb, you should add plant-based foods to increase the antioxidant and fiber content of your meal.
10 Protein-rich oats egg omelet recipes for a lean body
- Spinach and Turkey Omelet:
- Sauté some lean ground turkey with spinach, garlic, and onions. Add the mixture to your omelet along with a scoop of oats. Season with thyme or oregano.
- Herb-Roasted Chicken Omelet:
- Use cooked herb-roasted chicken as your protein. Add in some sautéed bell peppers, onions, and a scoop of oats. Season with rosemary and thyme.
- Mexican-inspired Omelet:
- Cook some lean ground beef with taco seasoning. Fill your omelet with the beef, diced tomatoes, onions, and a scoop of oats. Top with fresh cilantro and a sprinkle of chili powder.
- Smoked Salmon and Dill Omelet:
- Fold smoked salmon into your omelet, along with a scoop of oats and fresh dill. Add some diced red onions for extra flavor.
- Greek-inspired Omelet:
- Sauté lean ground turkey with garlic and oregano. Fill your omelet with the turkey, diced tomatoes, feta cheese, and a scoop of oats. Garnish with fresh oregano.
- Herb-Roasted Turkey Omelet:
- Use diced cooked herb-roasted turkey as your protein. Add sautéed mushrooms, onions, and a scoop of oats to the omelet. Season with sage and thyme.
- Chicken and Broccoli Omelet:
- Cook diced chicken breast with garlic and paprika. Add steamed broccoli florets, a scoop of oats, and the chicken to your omelet. Sprinkle with chopped fresh parsley.
- Italian-inspired Omelet:
- Sauté lean ground turkey or chicken with Italian seasoning. Fill your omelet with the turkey, diced tomatoes, spinach, and a scoop of oats. Top with grated Parmesan cheese and fresh basil.
- Herb-Roasted Pork Omelet:
- Use diced cooked herb-roasted pork as your protein. Add sautéed zucchini, onions, and a scoop of oats to the omelet. Season with dried thyme and sage.
- Curried Vegetable Omelet:
- Sauté a mix of vegetables like bell peppers, onions, and zucchini with curry powder. Add the vegetables, a scoop of oats, and cooked diced chicken or turkey to your omelet. Garnish with fresh cilantro.
10 Vegetarian oats egg omelet recipes for weight loss
- Mediterranean Omelet:
- Sauté diced bell peppers, red onions, and cherry tomatoes with a blend of Mediterranean herbs like oregano and basil. Add crumbled feta cheese and a scoop of oats.
- Spinach and Mushroom Omelet:
- Sauté sliced mushrooms and baby spinach with garlic and a pinch of thyme. Incorporate a scoop of oats. You could add diced tofu or cooked beans for extra protein.
- Black Bean Omelet:
- Sauté diced bell peppers, onions, and corn kernels with cumin and chili powder. Add cooked black beans and a scoop of oats. Garnish with fresh cilantro.
- Curried Tofu and Vegetable Omelet:
- Sauté diced tofu with curry powder, turmeric, and ginger. Add mixed vegetables like bell peppers, zucchini, and carrots. Incorporate a scoop of oats. Season with fresh cilantro.
- Greek-style Omelet:
- Sauté diced tomatoes, red onions, olives, oregano and garlic. Add crumbled feta cheese and a scoop of oats.
- Tofu and Broccoli Omelet:
- Sauté diced tofu with soy sauce and garlic. Add steamed broccoli florets and a scoop of oats. Sprinkle with sesame seeds for added crunch.
- Mexican Black Bean and Avocado Omelet:
- Sauté diced bell peppers, onions, and jalapeños with cumin and paprika. Incorporate cooked black beans and a scoop of oats. Top with sliced avocado and fresh cilantro.
- Italian Herb Omelet:
- Sauté diced tomatoes, zucchini, and onions with basil and oregano. Add crumbled goat cheese and a scoop of oats. Garnish with fresh basil.
- Spinach and Feta Omelet:
- Sauté baby spinach with garlic. Add crumbled feta cheese, a scoop of oats, and your choice of cooked beans (e.g. chickpeas). Season with black pepper.
- Asian-inspired Tofu and Vegetable Omelet:
- Sauté diced tofu with soy sauce, ginger, and garlic. Add stir-fried mushrooms, onions, and carrots. Incorporate a scoop of oats. Garnish with sliced green onions.
5 Vegan oats egg omelet recipes with egg replacer
Here are 5 omelet recipe ideas using egg replacer or chickpea flour to mimic the texture and consistency of traditional omelets.
- Chickpea Flour and Vegetable Omelet:
- In a bowl, mix chickpea flour, water, a scoop of oats, and spices, such as turmeric, cumin, and paprika. Pour the batter onto a heated non-stick pan and spread it evenly. Add sautéed vegetables like bell peppers, onions, and spinach. Cook until the omelet is firm. Then fold it over. Serve with a side of beans or tofu for extra protein.
- Tofu and Veggie Omelet with Egg Replacer:
- Crumble firm tofu and sauté it with diced bell peppers, mushrooms, and onions. Season with garlic powder, onion powder, and nutritional yeast. In a separate bowl, prepare the egg replacer according to the package instructions. Add the prepared egg replacer mixture to the sautéed tofu and vegetables, along with a scoop of oats. Mix everything together and cook until the tofu is lightly browned, and the vegetables are tender. Serve with a side of beans for extra protein.
- Lentil and Spinach Omelet with Egg Replacer:
- Cook red lentils until soft, then drain and mash them. In a bowl, combine the mashed lentils with a scoop of oats, finely chopped spinach, and a mixture of cumin, coriander, and paprika. Prepare the egg replacer according to the package instructions and add it to the lentil mixture. Mix everything together until well combined. Spread the mixture onto a heated non-stick pan and cook until firm. Fold the omelet and serve with a side of beans or tofu for added protein.
- Black Bean and Corn Omelet with Egg Replacer:
- In a blender, combine black beans, corn kernels, a scoop of oats, water, cumin, chili powder, and garlic powder. Prepare the egg replacer according to the package instructions and add it to the blender. Blend until smooth to create a batter. Pour the batter onto a heated non-stick pan and cook until firm. Fill the omelet with sautéed bell peppers and onions.
- Mushroom and Herb Omelet with Egg Replacer:
- Sauté sliced mushrooms with garlic, thyme, rosemary, and parsley. In a bowl, mix a scoop of oats, water, and egg replacer according to the package instructions. Add the prepared egg replacer mixture to the sautéed mushrooms and herbs. Cook until the mixture is firm.
You can find a wind variety of egg replacers on Amazon.
What’s the best time of the day to eat oats egg omelet for weight loss?
You can eat an oats egg omelet for weight loss at any time of the day.
Breakfast or brunch
Eating oats egg omelet at breakfast or at brunch supports weight loss because it can keep you full for many hours. It helps you regulate the total energy intake of the day.
Eating healthy, filling food in the morning stimulates the synthesis of satiety hormones. That’s important for following a hypocaloric diet for a long time.
At lunch
Also, you can eat an oats egg omelet for lunch. You can combine it with beans, tofu, mushrooms, or lean meat for added protein. That’s a healthy, super filling, complete meal.
After exercise
Certainly, another great time to eat an oats egg omelet for a lean body is after a workout. It provides both high-quality protein and carbs that the muscles need.
At dinner
Moreover, you could eat an oats egg omelet at dinner. You could add foods high in melatonin for better sleep.
Above all, you shouldn’t add too many ingredients to your dinner omelet. Your dinner should be light if you want to lose weight.
What’s the worst time of the day to eat oats egg omelet if you want to lose weight?
You should have dinner at least two hours before bedtime. Otherwise, the risk of gaining weight is increased 5-fold.
Hence, the worst time of the day to eat an omelet for weight loss is right before bed.
Other great snacks to eat while dieting
Actually, there are many excellent, easy, and quick snacks for weight loss:
- vegetable or fruit salad
- Greek plain yogurt with overnight oats
- turkey, chicken, tuna, or peanut butter and jelly sandwich
- soups
