Get a free REAL FOOD INGREDIENT GUIDE with clear 'buy this, NOT that' advice in every food category:

I am the Omelet QUEEN

Oh yeah, I can nail these, and are they ever gooooood…

By the way, I wrote this in October and forgot to post it, so I’m digging it up now since omelets are the perfect satisfying, nutrient-dense, low-carb meal, whether you’re trying to eat low-carb or not.

This was my last “real” omelet of the season. I used the last of our peppers and the last of our cherry tomatoes from the garden (what few we got last summer) and threw them in with pastured cream cheese, sea salt & pepper, caramelized onions, and then melted cheddar on top. oh. my. gosh. Add a hot cup of coffee and some crispy bacon on the side and you’re LIVIN’. If you’re not low-carbing it, then in-season berries, crispy potatoes, or some sourdough toast with lots of butter will really hit the spot, but honestly, I’m just as happy without those.

Omelet’s aren’t that tricky.

  • Start with a small cast iron pan, and coat it with a LOT of bacon grease. (It’s free and it tastes great with eggs.)
  • Crack 3 pastured eggs into the pan (low-medium heat) and stir it with a fork. Add an extra yolk or two for extra nutrition if you feel like it.
  • Sprinkle with sea salt & pepper. (I like a lot to give it good flavor, and the minerals in the sea salt are always good to have, especially if you have the kind of water we do.)
  • Add the rest of the ingredients you like in yours, just throw them on top, and cover for about 4 minutes or so. (Dollops of cream cheese, different colored peppers, caramelized onions-just fry them in another pan first with lots of bacon grease or ghee, cherry tomatoes, ham, sausage, what else do you like in yours?)
  • Check the bottom to see if it’s getting golden brown, if not, wait until it is and until the center of the eggs are starting to set up.
  • Flip up just one side over the top onto the other side, and then sprinkle shredded cheddar on top.
  • Continue cooking until the cheese melts.
  • Enjoy!

By the way, at right is my original picture, which I was just told looks disgusting! So I had to find another one to use above that is a much prettier shot of an omelet! (It sure tasted great, though!)


  1. I love making eggs when I get home at 8pm after work. They’re satisfying but don’t make me feel like I ate a bag of cement before bed. ;o)

  2. Yum! This sounds super good. I wish I could find a smaller cast iron skillet. Mine is huge and covered in rust (and I don’t like scouring and seasoning, lol!). I use my cast iron griddle for eggs but I don’t know if I could make an omelet with it. But I’m willing to try!

  3. Wow, Kelly, this is lovely. I remember the first time my friend Pam, said “What nationality are you?” I said, “German, Scots-Irish.” She then said, “have some of the best bratwurst you can find for breakfast w/ sauerkraut.”

    I did. I think it was the first time that “satiety” washed over me. I am not Mediterrean and I seldom use evoo [olive oil] anymore. It’s some butter, lard in the form of bacon and bratwurst, etc. Coconut oil on my skin and in my tea upon occasion.

    It’s been a journey, and I never thought I’d put this in a sentence, but my friends, Jim and Betsy, imprinted it on a t-shirt. It’s a real “live” advertisement from the 50’s..a happy family w/ caption “They’re Happy Because They Eat Lard.” [Lard Information Council].

    It makes me wonder when this Council was ‘forced’ to disband and the low fat dogma took over.
    Well, we’re back and the KitchenKop is watching our backs!!!
    Thanks, Kelly. I’m going off to have an omelet.

    By the way, Gary Taubes’ book is revolutionary. 45-year old information but revolutionary to most of his readers. He makes me want to be even more “out there” = courageous!!!! I’d love to shake his hand. Can you offer that as a prize? :-)

  4. I have found that I can’t mix my eggs in my cast iron pans, or they make a BIG mess (and have ALMOST gotten that thru to hubby…). I have always mixed them in a bowl anyway (back before I knew anything about the dangers of teflon, was still eating SAD, etc.) with a little milk and a dash of Worchestershire sauce. I have seen recipes for homemade worchestershire sauce, but have yet to make it (and thus add it back to my repertoire in the kitchen); omelettes are still great without it. Anyway, I mix it in a bowl, and pour it on top of lots of melted butter in a hot pan. NEVER sticks–YAY! Here’s hoping that might be just enough inspiration for those of you that are afraid to cook eggs in your cast iron pans… I let it get set just a bit, then slide the eggs around in the pan to make sure they don’t stick, loosening a bit with a spatula if necessary. BTW, I have a standard #3 sized cast iron pan, and it’s perfect for a 2-egg treat! Nummy and thanks for the inspiring post–I think we’ll be having “breakfast for dinner” tonight!

  5. I have been making omelets for years but I used to have trouble dealing with all the uncooked egg and the bottom of the omelet would get very well done and was not Good Eats. I got a tip from Dana Carpender’s 500 Low Carb Recipes.
    Mix the eggs in a bowl. Melt butter in a saute pan. Pour the eggs in. Once it has set, use a silicone spatula to lift the sides, tilt pan and let more egg run underneath. When most of the uncooked egg is gone, put fillings in omelet and flip 1 side over to cover. Then I let it sit with heat off and lid on to melt any cheese I used.

    My favorite right now is mixing bacon bits with green onions into the egg and filling it with cream cheese or cheddar. Omelets are great for using up a handful of leftover steamed broccoli from previous dinner.

    I went to iHop with my Sunday School class. It is stated on the menu that they throw in a splash of pancake batter into their omelets for added puffiness. When I read that I thought “EWWWWWWWW!”. I asked that they omit this from my omelet. I hope they did, but you never know…..

    • hmmmmm…just got some kimchee at the slow food market here in Merida [city] Yucatan [state], Mexico [country]. Buen idea!

  6. Hi Kelly – I LOVE eggs – but I’m interested in your position on arachidonic acid – I recently heard Dr. Barry Sears give a talk (Zone Diet) and he doesn’t allow yolks (only whites) because of the arachidonic acid in the yolks being a major cause of inflammation – according to him. Do you have any info or opinion on this? Thanks!

    • Kelly, I just got home and see that Elizabeth answered below with lots of good info. My first thought when I read your comment, though, was that I don’t trust anyone who would say to eat egg whites but no egg yolks… If anything I’d say to do the opposite, especially when eating them raw. (Only from a farm where you know how the hens are raised.)


      • Yes, she certainly did – thanks Elizabeth! I agree with the nutritional benefits of the egg yolks and I will continue to eat them – worry free. Thanks ladies!

  7. Hey, I thought I was the omelette queen! :-)
    good post.
    There is a DELICIOUS recipe for a baked salsa omelette, which I got onto from your Real Food Wednesday links last week. I made it for dinner the other night.
    Now if I could only remember which site! Can whoever posted it last week, share the link again?

  8. Here is some excellent information from the WAPF website regarding arachidonic acid:
    Myth: Arachidonic acid in foods like liver, butter and egg yolks causes production of “bad” inflammatory prostaglandins.

    Truth: Series 2 prostaglandins that the body makes from arachidonic acid both encourage and inhibit inflammation under appropriate circumstances. Arachidonic acid is vital for the function of the brain and nervous system. (Price-Pottenger Nutrition Foundation Journal 20:3)

    Long-Chain Fatty Acids: Arachidonic acid (AA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help fight cancer on the cellular level. They are found mostly in animal foods such as butter, organ meats, cod liver oil and seafood.

    The Fat-Soluble Vitamins

    Vitamins A, D, E, and K are the four traditionally recognized fat-soluble vitamins. The essential fatty acids arachidonic acid and DHA, however, are needed in similarly small amounts and fulfill similar functions. While all of these nutrients are important to the nervous system, in this article I will discuss how arachidonic acid cooperates with vitamins A and D to promote mental health by regulating the adrenal hormone cortisol and the neurotransmitter dopamine through the potent central nervous system regulators known as endocannabinoids (See Figure 1).

    Arachidonic acid is a 20-carbon omega-6 fatty acid found primarily in eggs and liver and in smaller amounts in all other animal fats including butterfat. It is generally considered a

  9. I think it’s the covering the pan for the four minutes that makes the task of getting the eggs to cook all the way through so much easier. I cover my eggs when they are frying in a non-non-stick pan so they get done without trying to flip. I use a stainless rimmed glass lid — it’s the 3 qt size so it covers the eggs and I can see them. (The other excellent option, of course, is to use PLENTY to bacon grease so my fried eggs don’t stick!)

    Re. butter in a pan and letting it get hot, ghee is a really good option for that. Ghee has a much higher burning temp than butter because all the milk solids are removed so you don’t get any bad stuff from overheating the butter. Which I always do… love my ghee!

  10. I haven’t tried cooking eggs in my brand new cast iron skillet, YET.

    For you cast iron lovers, here’s a newbie question: My MIL uses a paper towel to wipe her skillet with olive oil after each washing. What can I use instead of the paper towel?

  11. I know what I’m making for breakfast tomorrow. I haven’t had an omelet in a long time because I only know to make them in a teflon pan and I’ve stopped using that. I’ll try it in my cast iron skillet with lots of bacon grease tomorrow.

  12. oh my gosh…. I had to do a double take when I saw the photo. It looked my Kombucha SCOBY mother on top of your omelet. And with real foodies… you never just can tell. I started reading with an open mind but was glad to find out you weren’t eating a giant SCOBY on your omelet!

    I make a simple bacon & cheese omelet pretty much every few days! Love them.

    • You’re a few hours late, I could’ve made you one this morning, it was delicious! I was just thinking how FULL I still am and it was only 1 egg + 1 yolk + cream + veggies + cheese. Plenty of pastured bacon on the side of course. YUM!

  13. Let’s all descend on Kelly….ehehe…..and a prize for the one that travels the farthest….
    YUM….I bet her kitchen alwasys smells good. Can we spend the night too, Kel?? I want your omelet. :-)

    ehe…HUgs and love tons.
    Karen in CA

  14. I’m only eighteen but I’ve been noticing my weight gain since I quit smoking cigarettes. I’ve had a goal in my head to “be healthy” but have put it off because I thought it wouldn’t taste good, or would be too hard. Your website is making it easy! THANK YOU (:

    • Youza, did you make my day with that comment or WHAT?!

      Email anytime if I can help you with something!! And GREAT job getting off cigs. My Dad died young because of his habit that was so difficult to break, I’m so happy you are getting off them now! Eating plenty of healthy fats will help your body heal. :)


  15. The new photo is definitely better, Kelly! Looks so delicious.

    I can’t do eggs in cast iron. For one, they usually have black bits in them from the bacon or something, and I can’t stand “dirty” eggs. No pepper either! I use a so-called green ceramic pan and we use it just for eggs, at low temp.

Leave a Reply