Think you’re too busy for breakfast? Think again! With 3 minutes and a mug, a gourmet high protein breakfast is yours. We’re taking easy to a whole new level with our veggie-full 3 Minute Mug Omelet. No pans to wash here!

Servings: 1

Prep Time: 3 minutes

Nutrition Facts:  200 calories / 3g carbs / 23g protein / 10g fat


  • 2 eggs (100g)
  • 2 ounces (57g) Smoked deli turkey (diced)
  • ¼ cup (8g) raw baby spinach (roughly chopped)
  • 2 tablespoons (31g) diced tomato


  1. Crack the eggs into a mug. Scramble with a fork and season with salt and pepper.
  2. Stir in the diced ham, spinach, and tomato.
  3. Microwave on high for 1:30-2:00 minutes. It’s cooked when the eggs are firm all the way through.
  4. Enjoy warm. You can either eat straight from the mug or spoon the omelet onto a slice of toast or tortilla.


  1. Optional toppings (macros not included): shredded cheese, avocado, hot sauce, fresh parsley.
  2. You can also cook this in a bowl.
  3. You may notice some moisture at the bottom of your mug from the spinach and tomatoes. This is normal! If you microwaved your omelet for the full 1:30-2 minutes the eggs will be cooked all the way through.
  4. Feel free to leave out the spinach or tomatoes if you like – the macros will be almost identical.

RECIPE: 3-MIN Mug Omelete

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