Recipe: Microwave Omelette in a Mug

Breakfast Recipes, Pre + Post Workout Recipes

By: Chris Freytag, CPT

A healthy, protein-packed breakfast is only 2 minutes away thanks to this delicious microwave omelette in a mug recipe – perfect for busy mornings. After combining your eggs and filling, the microwave does all the work for you.

Mornings can be hectic – so fitting a breakfast into the chaos of getting ready for work or school doesn’t always happen. Luckily, this microwave omelette in a mug takes just 2 minutes to cook and you can carry this yummy breakfast right out the door with you. 

This easy breakfast recipe evolved from a friend of mine who would make an egg in a mug in college.

The perfect breakfast since it is full of protein and vegetables for a healthy start so you’ll be feeling full and energized throughout the morning. 

You can add whatever ingredients you enjoy, but this Mediterranean version with spinach, tomato, and feta is one of our family favorites. Chop up all your veggies in advance to make this mug omelet recipe even quicker in the morning.

No need to dirty a pan for cooking eggs on the stove top anymore!


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    What Goes in an Omelette?

    One of the great things about omelettes is that there are endless options for different add-ins. We love using up any veggies left in our produce drawer at the end of the week in these mug omelettes or our healthy vegetable frittata recipe.

    Some classic omelet fillings include shredded cheese, bacon, ham, sauteed veggies (like mushrooms and green pepper), and fresh herbs.

    Ingredients You’ll Need

    • Eggs: for a more satisfying and filling breakfast, we like to use 2 whole eggs for our microwave omelette recipe. 
    • Feta Cheese: we used feta for this Mediterranean version of microwave eggs, but you can use any favorite cheese. 
    • Milk: adding just 1 tablespoon of milk helps make the eggs so much fluffier. Any dairy milk you have on hand from skim to whole milk will work. 
    • Tomatoes & Spinach: stirring in some fresh veggies gives the omelette more color as well as fiber and antioxidants. Make sure not to add too many tomatoes as they can water it down. We also topped ours with a bit of fresh chopped chives, but you can also add sliced green onions.


    • Use a Different Cheese: we used feta for this egg omelet recipe, but you could also use any shredded cheese like cheddar, mozzarella, monterey jack, etc. 
    • Change up the Veggies: feel free to add other veggies to your mug omelette such as: bell peppers, broccoli, mushrooms, or kale.
    • Add a Protein: if you want a little more protein, you can mix in a couple of tablespoons of chopped ham, bacon, deli meat, or turkey sausage. You could also make a tex mex omelette by adding black beans.  
    • Use Egg Whites: if you want to make this with just egg whites, use just the whites from 2 eggs OR ¼ cup of egg white from the carton. 
    • Dairy Free: Use a plain, unsweetened non-dairy milk or water for scrambling the eggs and omit the cheese or use a plant-based cheese.

    How to Make a Microwave Omelette

    side by side overhead view of two mugs, one with raw egg mixture, and one with ingredients added for omelette
    1. Spray the inside of your large microwave-safe mug with cooking spray. Add the eggs and milk and whisk with a fork until scrambled. 
    2. Stir in any add-ins (we did tomatoes, spinach, and feta cheese) into the egg mixture. Microwave on high for 1-2 minutes, checking on the eggs in 30-second intervals for doneness. It should be fluffy with no more liquid egg visible. The cooking time can vary some depending on your microwave. 
    3. Use a pot holder to remove the mug from the microwave as it will be hot. Allow to cool a minute or two and serve right in the mug. (No extra dishes to wash and breakfast in a matter of minutes!)


    • Make sure to fully whisk your eggs with a fork before cooking. The eggs should be a pale yellow color with no bits of yolk or egg white visible. 
    • Adding a tablespoon of milk makes the eggs extra fluffy.
    • Use a large mug since the eggs will puff up during cooking and could spill over the sides of a small mug. The best size mug is at least 12 to 16 ounces.

    What to Serve with a Microwave Omelette

    two healthy microwave omelette in a mug servings ready to enjoy

    To round out your breakfast, pair your microwave mug omelette with some carbs like a muffin, overnight oats, fresh fruit, a piece of toast, or even a smoothie.

    Here are a few of our favorite options: gluten free zucchini bread muffins, cashew banana smoothie, or pumpkin spice overnight oats.

    Are Mug Omelettes Healthy?

    Yes! The great thing about making your omelette in a mug is that you’ll use less fat to cook it than in a pan on the stovetop. All you need is a little bit of oil sprayed on the inside of the mug to prevent your omelette from sticking and that’s it.

    Mug omelettes are also a great way to add extra protein to your breakfast as well as some fiber when you load it up with fresh veggies.

    Total Time: 4 minutes

    Yield: 1 serving(s)


    • 2 eggs
    • 1 tablespoon milk
    • 1/2 tablespoon crumbled feta cheese
    • 4-5 cherry tomatoes, quartered
    • 3 tablespoons minced spinach
    • 1 teaspoon chopped chives
    • Salt and black pepper, to taste


    1. Coat the inside of your with cooking spray.
    2. Crack the eggs into your mug with the milk and whisk with a fork. Add the other ingredients and stir.
    3. Microwave 1.5-2 minutes (time varies depending on your microwave), stirring halfway through, until the eggs are fully cooked.
    4. Add salt and pepper to taste!

    Nutrition Information Per Serving

    Serving Size: 1 omelette

    Calories: 175

    Protein: 14 gram(s)

    Fat: 11 gram(s)

    Carbohydrates: 5 gram(s)

    Fiber: 1 gram(s)

    Sugar: 2 gram(s)

    From the kitchen of:

    Rate this Recipe

    1 Star2 Stars3 Stars4 Stars5 Stars (84 votes, average: 3.64 out of 5)


    on Reply

    Simple, Healthy and Delicious!

    on Reply

    Make this a lot and I throw some salsa on when I put it on the plate instead of the cherry tomatoes

    on Reply

    Looks Great

    on Reply

    Wow that looks fantastic! TFS! Helen -- Firenze Cards

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