Oil-free cheese, chia and red pepper omelet Calories

Use a clean, well-coated nonstick pan and moderate heat. Let the egg mixture begin to set before moving it, then loosen the edges with a silicone spatula; a scratched pan is much more likely to make an oil-free omelet stick.

No, soaking is not necessary. Mix the chia seeds straight into the beaten eggs; letting the mixture stand briefly gives the seeds time to absorb some moisture and makes the cooked omelet slightly firmer.

Cook the diced pepper briefly in the pan before adding the eggs so excess moisture can evaporate. Avoid crowding the pan, and keep the heat moderate so the eggs set without the pepper releasing more liquid.

Feta, cheddar or cottage cheese all work, with different results: feta is salty and tangy, cheddar melts into the eggs, and cottage cheese gives a softer texture. Reduce added salt if your cheese is already salty.

Yes, cook it ahead and refrigerate it in a covered container, then reheat it thoroughly before eating. For a fresher texture, chop the pepper and combine the ingredients ahead, but cook the omelet just before serving.

Yes, pour the mixture into a small oven-safe dish and bake until the eggs are fully set. Use a nonstick or lined dish, since the recipe contains no oil and can otherwise be difficult to remove cleanly.

Yes, its eggs provide protein, while chia adds fiber, so it can make a satisfying breakfast. Pair it with fruit, whole-grain toast or a side salad if you want a more substantial meal.

Yes, egg whites can replace some or all of the whole eggs, though the omelet will be less rich and may be more delicate. Cook it gently and wait for the base to set before folding.

It can fit into a weight-loss eating plan because it combines protein and fiber in a filling meal. Keep portions of cheese in mind, and serve it with vegetables rather than calorie-dense extras if that suits your goals.