How to Make a Mug Omelet for a Quick High-Protein Breakfast

These mug omelet recipes make mornings simpler and healthier.
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Mornings can be hectic, and cold cereal or breakfast bars are often the simplest choices. But on those days you crave something more filling and comforting, you can prep a mug omelet recipe (yes, that's an egg omelet in a mug) in as little as 5 minutes.


Mug omelets are a quick, high-protein meal you can make in the microwave, just add your ingredients to the mug and voila! Here's the exact method for creating this hearty, yummy breakfast according to your tastes.

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How to Make a Mug Omelet

Things You'll Need

  • Microwave

  • Large, deep mug

  • Eggs

  • 1 tbsp. milk or water

  • Fork

  • Any other omelet ingredients you like (suggestions below)

  • Salt and pepper, to taste

Cooking up a mug omelet is pretty simple: just mix your eggs, cheese and veggies in a cup, then simply pop it in the microwave. But if you want a fluffy omelet that doesn't cause a messy eggs-plosion, you'll want to abide by a few simple guidelines:


  1. Make sure your microwave-safe mug is big enough to accommodate the eggs as they expand during cooking. Otherwise, the eggs will spill over.
  2. Spraying your mug with cooking spray before adding any ingredients. This makes for easy clean-up (and allows you to enjoy every bit of those eggs).
  3. Crack a few eggs into your mug, add a tablespoon of liquid (water or milk), and beat the mixture with a fork. Piercing the eggs allows the heat to escape without an explosion, and adding liquid will create the fluffiest eggs.
  4. Then, add your grated cheese and other add-ins (such as chopped veggies and bits of tofu or ham).
  5. Microwave the mixture for 30 to 60 seconds at a time, stirring in between, until the omelet has set (about 1 to 2 minutes).


What to Put in a Mug Omelet

Besides your protein-rich eggs and your grated cheese (if using), throwing in a few other fixings can make a mug omelet more flavorful, visually appealing ‌and‌ nutritious. Here are some great options to try:

  • Frozen peas and carrots
  • Onions
  • Sweet bell peppers
  • Broccoli
  • Mushrooms
  • Bits of ham
  • Cubes of tofu
  • Leafy greens such as spinach
  • Cherry tomatoes
  • Zucchini
  • Chopped green onions
  • Precooked chicken apple sausage
  • Deli-sliced turkey breast
  • Bits of bacon



To add a bit of extra appeal, Rebecca Clyde, RDN, suggests topping your mug omelet with hot sauce, salsa or avocado slices before taking the first bite.

Mix up your toppings, putting together your favorite combo of veggies and protein. And if you need some more inspiration, here are three high-protein mug omelet recipes you to try.

1. Microwave Egg in a Cup (or Bowl)

This delicious mug omelet is made with just ffive ingredients.
  • Protein: 14 grams



This "egg in a cup" is made with five simple ingredients and seasoned with salt and pepper. With spinach and tomato in the mix, you'll get a good dose of leafy greens plus immune-boosting vitamin C.

This mug omelet recipe uses two eggs and a tablespoon of cheddar cheese in each satisfying cup, so you'll get at least 14 grams of protein. Just one large egg provides 6 grams of protein, according to the USDA.


Get the Microwave Egg in a Cup recipe from Nourish Nutrition Co.

2. Breakfast in a Mug

It's a delicious quick fix for a high-protein breakfast.

• Protein: 24 grams


This quick-fix, high-protein breakfast uses microwaveable-ready seasoned baby potatoes, a great option for flavor, satisfaction, and convenience. And it's got 2 tablespoonsful of cheese – plenty to give it an ooey-gooey appeal.

Cooked diced ham adds more protein to the egg mixture and a garnish of green onion adds a pleasant, aromatic bite.

Get the Breakfast in a Mug recipe and nutrition info from The Recipe Rebel.

3. Microwave Egg Breakfast Bowls

Get at least one serving of veggies plus a solid dose of protein with these easy make-ahead omelets.
Image Credit: Craving Something Healthy

• Protein: 26 grams



Microwave egg breakfast bowls are already a quick way to fuel your mornings. For even more time-saving convenience, you can try this clever make-ahead breakfast idea.

You'll prep, seal, and refrigerate your fixins in a jar, then simply add a quick whisk of eggs and milk when you are ready to prepare it. (A pint-sized mason jar is a great vessel for microwaving and large enough to prevent any spillage).

And this tasty egg dish is great way to get in a full serving (or more) of veggies and protein quite effortlessly.

Get the Microwave Egg Breakfast Bowls recipe and nutrition info from Craving Something Healthy.

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