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Running on Food: Omelet Options

This article is part of a popular series on Nutrition for Runners.   Heather from the blogTrials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and loves to help runners with their questions.

Past articles can be found in the Nutrition and Hydration section and Recipe section in the Lounge.

by Heather

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Eggs are one of the best sources of protein in a diet; they also happen to be very easy to prepare and extremely versatile! While commonly thought of as a “breakfast” food, I often find them on my dinner plate after a late run. One obvious reason is convenience, but eggs can be the staple of a healthy entrée not to be overlooked!

I take mine scrambled, but really prefer some veggies in the mix. It took a while, but I’ve finally “perfected” the Omelet! Here are some tips:

  • Use a non-stick pan! These decreases the amount of fat needed (pan coating)
  • Whisk the eggs together before pouring in the pan
  • Estimate ~3 eggs per omelet (helpful if you’re using Egg substitute)
  • Milk is optional (~ 1 tbsp) – water works too – to increase “fluffiness”
  • Coat the pan lightly with unsalted butter (Cooking Spray works too)
  • Use a rubber spatula to loosen the sides (and flip one half over the toppings)
  • Wait until eggs are nearly cooked before filling and/or flipping

Usually my Omelet meal is paired with whole-wheat toast, bagel or English muffin. The post-run carbs are important too! Then, in addition to your high-protein omelet and healthy-carb side, you can also throw in a serving (or two!) of veggies. Yes, this is what I like to call a well balanced meal!

To increase the protein (up to you!), here are a few healthy options:

  • Turkey sausage or turkey bacon
  • Lean ground beef
  • ham steak (chopped)
  • Low-fat  / part-skim Cheeses

And lastly, here are some of my favorite tasty Omelet combinations:

  • Green pepper + onion + 2% cheddar + meat-of-choice
  • Green pepper + red pepper + corn + onion + meat-of-choice
  • Tomatoes + onion + spinach + part-skim mozerella
  • Tomatoes + onion +  green pepper + 2% cheddar
  • Diced potatoes + onion + meat-of-choice

However, anything goes! Be creative, use your favorite veggies and meats. Top it off with some salsa, cilantro, red-pepper flakes or even a little extra cheese for more flavor!

What’s your favorite omelet option??


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I never thought of corn in an omelet - I know what I'm having for breakfast!


i love eggs!!!!!!! all the time. i especially love scrambles and egg-wiches, but omelettes are good, too! i like spinach and cilantro, i also tried the morningstar sausage patties with this-- very good!!!


oh also i try to tell my sister how good egg yolks are for her but she is so convinced they are bad for you!! but the yolk is where all the nutrients are! i know egg whites are all the rage cuz they are low cal and have protein, but other than that they don't have a whole lot... right?

Heather C

The yolks have the Cholesterol - but YES they have half the protein too! For Minerals, the yolk has Much more Calcium, iron, phosphorus, and Folate.

For Vitamins - the yolk has more B12 and ALL of the following: Vitamin A, Vitamin E, Vitamin D, and Vitamin K!

In other words, you're right! The yolk is important too :)

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