Low Carb Stuffed Omelette

Ingredients

• 5 pieces Eggs (large, room temperature, beaten with spices)
• 1 teaspoon Olive Oil (extra virgin)
• 1 tablespoon Unsalted Butter (melted)
• 1 teaspoon Garlic (minced, fresh)
• 1 teaspoon Green Chili (finely chopped, fresh)
• 0.25 teaspoon Smoked Paprika (optional for smoky flavor)
• 0.25 teaspoon Red Chili Powder
• 0.25 teaspoon Crushed Red Chili Flakes
• 0.25 teaspoon Salt
• 1 teaspoon Dried Oregano
• 30 grams Carrot (small piece, diced (optional for keto))
• 1 piece Red Chili (fresh) (sliced)
• 30 grams Bell Pepper (diced)
• 50 grams Cabbage (finely chopped)
• 15 grams Tomato (diced)
• 10 grams French Beans (chopped)
• 100 grams Boiled Chicken Breast (cooked, shredded)
• 20 grams Cheddar Cheese (shredded, optional for extra protein)
• 2 pieces Iceberg Lettuce Leaves (optional for rolling)

Instructions

1. Beat Eggs with Spices

   Crack 5 room‑temperature eggs into a bowl. Add smoked paprika, red chili powder, crushed red chili flakes, salt, and oregano (¼ tsp each of the powders and 1 tsp oregano). Beat well until fully combined.

   Time: PT2M

2. Prep Vegetables

   Finely mince garlic and green chili. Slice one fresh red chili. Dice carrot, bell pepper, cabbage, tomato, and French beans. Keep everything roughly the same small size for quick cooking.

   Time: PT5M

3. Sauté Aromatics

   Heat a pan over medium flame. Add 1 tsp olive oil and ½ tsp butter. Once butter melts, add minced garlic and green chili. Stir for about 2 minutes until fragrant and lightly golden.

   Time: PT2M

   Temperature: Medium flame

4. Cook Carrot and Spices

   Add sliced red chili and diced carrot to the pan. Sprinkle the same ¼ tsp of red chili powder, smoked paprika, and a pinch of salt. Stir‑fry for 2 minutes until the carrot is just tender and spices release aroma.

   Time: PT2M

   Temperature: Medium flame

5. Add Remaining Veggies

   Add bell pepper, cabbage, tomato, and French beans. Sprinkle another ¼ tsp of red chili powder, ¼ tsp chili flakes, and a pinch of salt plus 1 tsp oregano. Stir‑fry for 2 minutes until vegetables are slightly softened but still crisp.

   Time: PT2M

   Temperature: Medium flame

6. Incorporate Protein

   Add the shredded boiled chicken (or optional cheese) to the vegetable mix. Toss for 1 minute so everything is evenly combined and heated through.

   Time: PT1M

   Temperature: Medium flame

7. Cook First Egg Layer

   Push the stuffing to one side of the pan. Pour half of the beaten egg mixture over the empty side, spreading thinly. Cover with the lid and reduce heat to low. Cook for 2 minutes until the egg sets but is still soft on top.

   Time: PT2M

   Temperature: Low flame

8. Make Thin Omelette Sheet

   Transfer the cooked egg layer onto a plate. Heat a clean non‑stick skillet, melt ½ tsp butter, and pour the remaining egg batter, swirling the pan to form a thin crepe‑like sheet (about 2‑3 minutes total cooking).

   Time: PT2M

   Temperature: Medium‑low flame

9. Assemble the Roll

   Place a generous spoonful of the vegetable‑chicken stuffing onto one edge of the thin omelette sheet. Roll tightly, using the spatula to help seal. The moisture in the egg sheet should hold the roll together without extra liquid.

   Time: PT1M

10. Set the Roll

    Return the rolled omelette to the skillet, seam side down, and cook for another minute on low flame, pressing gently with the spatula so it sets fully.

    Time: PT1M

    Temperature: Low flame

11. Serve

    Slide the stuffed omelette roll onto a serving plate. Optionally garnish with extra lettuce leaves or a drizzle of keto‑friendly sauce. Serve hot.

    Time: PT0M

Nutrition Facts

Calories

750

Protein

70 g

Carbohydrates

12 g

Fat

47 g

Fiber

5 g

Ingredient Substitutions

• Instead of Eggs: Egg whites
• Instead of Olive Oil: any neutral oil
• Instead of Unsalted Butter: ghee
• Instead of Garlic: garlic powder (1/4 tsp)
• Instead of Green Chili: red chili flakes
• Instead of Smoked Paprika: regular paprika
• Instead of Carrot: zucchini
• Instead of Boiled Chicken Breast: cooked turkey, paneer (vegetarian)
• Instead of Cheddar Cheese: cottage cheese

Equipment Needed

• Mixing Bowl
• Whisk or Fork
• Chef’s Knife
• Cutting Board
• Non‑Stick Skillet
• Spatula
• Lid for Skillet
• Serving Plate

Critical Steps — Do Not Skip

• Beating the eggs with spices until uniform
• Cooking the vegetables just until golden, not burnt
• Cooking the first egg layer with lid on low flame for 2 minutes
• Spreading the remaining egg batter thinly to form a crepe‑like sheet
• Rolling the omelette tightly while the egg is still slightly moist

Chef Tips from the Video

• Use a non‑stick skillet to minimize added fat
• For extra smoky flavor, use smoked paprika or a dash of liquid smoke
• Add a sprinkle of grated cheese on top of the final roll for a richer finish
• If you prefer a vegetarian version, replace chicken with paneer or extra cheese.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Not recommended as the texture of the egg roll may become rubbery.

Room temperature: Can sit at room temperature for up to 2 hours; keep covered.

Make-Ahead Tips

• Pre‑chop all vegetables and store in a sealed container in the fridge
• Boil and shred chicken a day ahead; keep refrigerated
• Beat the eggs with spices and cover; refrigerate for up to 12 hours
• The stuffing can be reheated quickly before assembling the roll.