Indian · breakfast

Keto Masala Omelette with Cheddar

Name: Keto Masala Omelette with Cheddar
Total time: 10 min
Cuisine: Indian
Ingredients: 3 eggs; salt and black pepper, to taste; ½ tsp ground turmeric; ½ tsp Kashmiri red chilli powder; 1 tbsp (15 ml) heavy cream; 15 g red onion (about ¼ small), finely diced; ½ tsp chopped coriander (cilantro); 1 tbsp (15 g) ghee; 20 g (2 tbsp) cheddar, grated

Keto Masala Omelette with Cheddar — from HK’s Keto & Low Carb Recipes's cooking video

Watch how it’s made · 4:18

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

10 minServes 1508 kcal a serve

Keto (4.1 g net carbs a serve)
Vegetarian
Gluten-free ingredients
Nut-free

Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.

Three eggs and cheddar give about 25 g protein with only about 4 g net carbs; turmeric, Kashmiri chilli and coriander add the flavour, with no flour or sugar.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 9

Method

Tap a time to watch that step in the video.

Crack the 3 eggs into a mixing bowl. 0:48
Season with salt, pepper, turmeric and Kashmiri chilli powder, add the cream, red onion and coriander, and beat well. 1:00
Heat the ghee in a non-stick frying pan over medium heat until melted and hot. 1:32
Pour in the beaten eggs, spread them evenly and grate the cheddar over the top. 1:52
Cover the pan with a lid for about 4 minutes so the steam sets the top of the omelette. 2:19
Fold the omelette in half, flip it and cook 10–30 seconds more, until cooked through but still tender. Serve hot. 2:45

Tip. Use 2 eggs for a lighter breakfast. In India it is sold on trains with pav (soft buns) and ketchup; for low carb, have it with a salad or sautéed greens instead.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 1

Energy508 kcal2,120 kJ

Protein25 g49% of a day

Fibre0.9 g3% of a day

Carbohydrate5 g4.1 g net · 3 g sugars2% of a day

Fat43 g22 g saturated55% of a day

Sodium710 mg31% of a day

Where the energy comes from one serve

Net carbs 3%
Protein 20%
Fat 77%

Fits keto: 4.1 g net carbs a serve, with 77% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High90%

50 µg a serve, mostly from eggs (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High77%

1.8 µg a serve, mostly from eggs (90%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin A High55%

492 µg a serve, mostly from eggs (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Zinc High22%

2.4 mg a serve, mostly from eggs (68%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate Source19%

74 µg a serve, mostly from eggs (89%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium Source18%

238 mg a serve, mostly from cheddar (61%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D Source18%

3.5 µg a serve, mostly from eggs (94%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E Source17%

2.5 mg a serve, mostly from eggs (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Iron Source15%

2.8 mg a serve, mostly from eggs (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 Source15%

0.2 g a serve, mostly from eggs (45%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B6 Source14%

0.2 mg a serve, mostly from eggs (75%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Show the other 4

Potassium6%

290 mg a serve, mostly from eggs (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium6%

27 mg a serve, mostly from eggs (55%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K6%

6.8 µg a serve, mostly from coriander (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C2%

1.5 mg a serve, mostly from red onion (75%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Browse all 953 recipes

Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.