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2 Minute Egg Omelet in a Mug

This easy and delicious 2 Minute Egg Omelet in a Mug is full of nutrients and low in calories! It’s a simple breakfast recipe that’s made in one cup!

For another easy omelet recipe, check out my tasty Mushroom Spinach Omelette!

2 Minute Egg Omelet in a Mug

Well… it has finally happened. The day has come! 

Over Christmas my parents were here visiting (hence my lack of an “online presence”) and while they were here they purchased a home!!! It has been years in the making. My mom has wanted to move to Texas once both her kiddos were in the same spot. My dad has wanted to move for a while as well, he’s just been waiting on the right time to retire. And he wishes that Texas would magically grow mountains so he can have both his kids/grandkids AND his beautiful scenery in one spot. I keep telling him I will paint a mural on his fence but that hasn’t seemed to make him move faster.

Collage of 3 images of egg omelet in a mug steps

Either way, they finally decided to pull the trigger and I couldn’t be more excited! It will be great to have them around us again and not have to wait on a good priced plane ticket to see them.

Yeah for built in babysitters!!!!

Definitely a great way to start off the new year!

Top view of a scoop of egg omelet in a mug

One of the goals I have for this year is to start off the day in a healthy nutritious way. I LOVE to eat breakfast or brunch on the weekends and even love it for dinner. But when I wake up in the morning, sadly my go to is a cup of coffee and either a granola bar, a piece of fruit, or a bowl of yogurt. Not the best way to start the day, I’m embarrassed to say.

So my goal is to start off with a good portion of protein, good fats, and some fruit!

I’m sure you know this already but, skipping breakfast is not a good way to “lose weight.” Eating breakfast in the morning kick starts your metabolism! Having a good healthy fast metabolism is the way to lose weight. So no more skipping meals during the day people. Give your body the food it needs!

Two halves of grapefruit and a bowl of raspberries on a wooden board

Why I Love This Easy Omelet Recipe

This 2 Minute Egg Omelet in a Mug is the answer to your healthy breakfast dreams. Literally, everything is made in this mug .. which means easy clean up. AND it’s simple enough for an on the go breakfast if you hit the snooze button one too many times.

This Egg Omelet is made in the microwave and is just as fluffy if you made it on the stove top.

The best part about it is the flavors are customizable. I was going for a vegetarian option on this omelet but you could easily make a ham and cheese or spinach and cheese. Whatever suits your fancy that morning or whatever you have on hand. This particular omelet rings up at 187 calories and 14 grams of protein. Pair it with a grape fruit or berries in the morning for some added fiber to make this a complete meal!

Egg omelet in a mug

If you are looking to cut down the calories, fat, and cholesterol on this recipe then opt for either 3 egg whites or one whole egg and 2 egg whites! I like the whole egg because the yolk is where all the nutrients are at, Vitamin D, B12, and Iron. So if you’re gonna choose one of those options above I would choose the second so you have the nutrients of at least one yolk. 🙂

Which ever option you choose, just be sure to CHOOSE to make this 2 Minute Egg Omelet. I guarantee it will be your new go to recipe in the morning. It is for me! I love that I can customize the “filling” to what I’m feeling that morning, how easy it is, that I only have 1 mug to clean up, and the health benefits .. plus it’s WAY better than that granola bar I was eating!!! (hehe)

Bon Appetite my friends and I hope you have a Happy AND Healthy New Year!

As always if you have questions and would like me to “healthify” a recipe for you just shoot me an email.

Top view of egg omelet in a mug

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A great breakfast recipe for a healthy New Year! 2 Minute Egg Omelet in a Mug, low in calories, filled with nutrients, easy to "make your own" and all made in one cup! | joyfulhealthyeats.com #glutenfree Easy Healthy Recipes

2 Minute Egg Omelet in a Mug

  • Author: Krista
  • Prep Time: 1 minute
  • Cook Time: 1 minute
  • Total Time: 2 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Microwave
  • Cuisine: American


This easy and delicious 2 Minute Egg Omelet in a Mug is full of nutrients and low in calories! It’s a simple breakfast recipe that’s made in one cup!


  • cooking spray
  • 2 eggs
  • 1 tablespoon diced roasted red peppers
  • 1/4 cup spinach
  • 1 tablespoon feta cheese
  • 1 teaspoon sliced green onions
  • pepper to taste


  1. Spray inside of coffee mug with cooking spray.
  2. Add eggs to cup, using a fork, mix until the yokes are combined.
  3. Add in roasted red pepper, spinach, feta cheese, green onions, and pepper to taste.
  4. Gently stir together.
  5. Add coffee mug to the microwave and cook on high for 1 minute and 30 seconds.
  6. Remove the mug and let sit for 1 minute.
  7. Devour


  • Serving Size: 1
  • Calories: 187
  • Sugar: 2 g
  • Sodium: 317 mg
  • Fat: 13 g
  • Carbohydrates: 3 g
  • Protein: 14 g
  • Cholesterol: 431 mg

Keywords: easy omelet, easy omelet recipe, easy egg recipe, easy breakfast recipe, quick breakfast, how to make an omelet, how to microwave an egg, simple breakfast recipe

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A great breakfast recipe for a healthy New Year! 2 Minute Egg Omelet in a Mug, low in calories, filled with nutrients, easy to "make your own" and all made in one cup! | joyfulhealthyeats.com #glutenfree



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29 comments on “2 Minute Egg Omelet in a Mug”

  1. Avatar photo
    Beth Clemensen

    Far too much chit chat. Just give me the darn recipe. Or put it first, or say “scroll down for recipe”.

    1. Hey Beth, I’m sorry you feel that way. There is a “jump to recipe” button at the top of every post if you prefer not to read. Thanks.

  2. Would this recipe still work if just eggs whites were used and no yolk or would I have to change it slightly?

  3. Is it easy to get the egg out of the mug? would I beable to turn over the mug and drop the egg on an english muffin? Or does it stick?

  4. This looks great and so easy! My kids are going to love doing this and making their own breakfast without dirtying pans (that is the part I will especially like! :)) Thank you!

  5. So excited to try this…eating breakfast every morning is one of my resolutions!
    Quick question…do you cover the mug when you microwave? Not sure if the egg would explode if left uncovered. 🙂 Thanks so much!

    1. Hurray for breakfast new years resolutions. 🙂 Good question, but nope you don’t need to cover it. The egg won’t explode, tried and tested. 🙂

  6. Avatar photo
    Taylor @ Food Faith Fitness

    YES to parents moving closer, that is so awesome girlfriend – pumped for you!
    AND pumped for this omelette! I love me some eggs, and in 2 mins? LOVE IT.
    P.s that grapefruit photo…I LOVE.

    1. Thanks girl, we are super excited! And i know they will love being around the grandkids. 🙂

      Thanks for the pin and the photo props, means a lot coming from you girl!

  7. Avatar photo
    Melanie | Melanie Makes

    My in-laws will hopefully be following us on our move this year – it’ll be so nice to live near family! And this omelet? What a great quick breakfast idea before getting everyone to school!

    1. You need the help too with the crew you got, I don’t know how you do it all. Super mom for sure!!

  8. Avatar photo
    Erin @ Dinners, Dishes, and Desserts

    I love that your parents are moving to be close to you!! My brother and I both moved 1000 miles away from our parents, and ended up 1 hour from each other. But where are my parents moving? 1000 miles away from both of us in the other direction, for no apparent reason (well, other than weather).
    Love this omelet in a mug – great for busy mornings!

    1. haha… yeah I thought that my parents were going to do the same thing.. but then I played the grandkids card and won them over! hehe 🙂 They are mountain lovers and we don’t have those here, so I told them just leave in the summer when it’s horrible and go to mountains… done deal. 🙂 Yeah for easy eggs in a cute mug

  9. Avatar photo
    Kimberly @ The Daring Gourmet

    No way!! This makes me smile because growing up my dad would often take turns with my mom making us breakfast on school-day mornings and in the interest of time he came up with this very idea for a quick breakfast, experimenting with different ingredient add-ins. My brother and I still smile when we refer back to my dad’s inventive “egg-in-a-cup” breakfasts 🙂 I’ve never seen it anywhere else until now!

  10. Avatar photo
    Patricia @ Grab a Plate

    Ah! I absolutely love this version of an omelet! And I surely love that it can easily be customized (although this recipe hits the mark for me)! Nice! And so exciting your parents will be near you! Happy New Year!

    1. I know right and way easier than trying to get that “perfect flip” in the pan for an omelet. I mess it up every time. This is way easier and faster… hurray! 🙂

  11. Avatar photo

    This is absolutely brilliant — I cook an egg in a mug for my dog all the time, and I never made the leap – love it!

  12. Avatar photo
    taylor @ Food Faith Fitness

    This totally caught my attention when I first read it! Specifically the word “Eggnog” mixed with “omelet”. I kinda totally LOVE the idea and want to try it out ASAP! Thanks for the recipe 🙂