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BreakfastMexican · 12 min · 1 servingTortilla de claras a la mexicana con queso fresco

Mexican-style egg white omelet with queso fresco

Each serving has 264 kcal, 26.3 g of protein, and 1 g of fiber, or 10 g of protein per 100 kcal. Ready in 12 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Nutritious in small servings
  • Low energy density

Per serving

  • 264 kcalCalories
  • 26.3 gProtein
  • 1 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 10 g of protein per 100 kcal.

Mexican-style egg white omelet with queso fresco, seen from above
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Published
Sources
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • Seeded serrano or jalapeño chile (optional)
  • Cilantro, salt, and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Chop the tomato, the onion, and the seeded chile, if using.
  2. Heat the oil in a nonstick skillet over medium heat and cook the onion and chile for 2 minutes.
  3. Add the tomato and cook 2 minutes more, until it releases its juice.
  4. Whisk the egg whites with the whole egg and a pinch of salt, then pour them over the vegetables.
  5. When the edges set, scatter the queso fresco and chopped cilantro over the top.
  6. Fold the omelet and cook 1 more minute, until the center is set.

Why it is filling

Egg whites are almost pure protein with very few calories, and the whole egg adds flavor and a moister texture. Tomato and onion bring volume and freshness, as in huevos a la mexicana, but with much less fat, which helps if you have nausea because fatty meals are digested more slowly. It is a soft, warm plate you can finish in a few bites.

In numbers, each serving has 26.3 g of protein and 1 g of fiber, with an energy density of 92 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • If spicy food doesn’t agree with you, skip the chile: the cilantro gives it plenty of flavor.
  • Chop the tomato and onion the night before and keep them in the fridge, and breakfast is ready in 5 minutes.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 10 g.
NutrientPer serving
Calories264 kcal
Protein26.3 g
Carbohydrates5.8 g
Fiber1 g
Fat14.5 g
Approximate weight288 g (10 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Egg whites130 g68 kcal14.2 g0 g
Egg55 g79 kcal6.9 g0 g
Tomato60 g11 kcal0.5 g0.7 g
Onion15 g6 kcal0.2 g0.3 g
Queso fresco25 g75 kcal4.5 g0 g
Olive oil3 g27 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, fresh, queso fresco (FDC ID 172223).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  7. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .