Snack
Courgette and Parmesan Mini Omelettes
Two palm-sized omelettes with grated courgette and parmesan through the egg, as good cold as hot. 19 g of protein for 212 kcal.
- Calories
- 212kcal
- Protein
- 19g
- Fat
- 14g
- Carbs
- 2g
Per serving, makes 1. 12 minutes of work. Published 8 September 2026.
Allergens
- Milk
- Eggs
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Egg2 large, about 110 g
- Courgette80 g
- Parmesan10 g
- Olive oil spray4 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
- Fresh basilA few leaves, torn
- SaltA pinch
- Black pepperTo taste
Method
Coarsely grate the courgette, salt it and leave it in a sieve for five minutes, then squeeze it dry in kitchen paper.
Beat the eggs with the parmesan, the courgette, the basil and plenty of pepper.
Spray a small frying pan and ladle in half the mix over a medium heat. Cook for two minutes until set underneath, flip and give it another minute. Repeat with the rest.
Worth knowing
- Two small omelettes rather than one, because they cool faster and pack flat for a bag.
- Grated courgette holds a surprising amount of water. Unsqueezed it makes the omelette weep in the pan and the middle never sets.
More like this
Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.
- Mushrooms Stuffed with Spinach and Ricotta172 kcal · 14P
- Ricotta with Peach, Basil and Lemon194 kcal · 9P
- Seared Beef and Horseradish on Crispbread192 kcal · 20P
- Courgette and Cottage Cheese Egg White Muffins191 kcal · 22P
- Grapes with Mozzarella, Basil and Balsamic177 kcal · 12P
- Spinach and Feta Egg Muffins160 kcal · 15P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.