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I’ve become a big fan of mug meals over the years. They’re quick, practical, and one of the easiest ways to make a satisfying meal for one without ending up with a sink full of dishes.
This Easy Salmon Omelette in a Mug is one of my favorite examples. Made with eggs, canned salmon, cheese, and scallions, it cooks in about 2 minutes in the microwave (affiliate link), making it perfect for busy mornings. I often assemble it the night before so all I have to do is pop it into the microwave (affiliate link) while the coffee is brewing.
Don’t feel like you have to save it for breakfast, though. It also makes an easy lunch or light supper, especially when paired with a simple salad or a bowl of fruit. And once you get comfortable with the basic idea, it’s fun to experiment with different cheeses, vegetables, and proteins depending on what you have in the refrigerator.
Why You’ll Love This Recipe
- Ready in about 2 minutes
- Great for breakfast, lunch, or a light dinner
- High in protein and naturally low in carbs
- Minimal cleanup—just one mug!
- Easy to customize with your favorite ingredients
- Perfect for one person
Ingredients
- Canned water-packed salmon
- Eggs, beaten
- Salt and freshly ground black pepper
- Shredded Jack cheese (Pepper Jack is especially good)
- Scallion, chopped
Ingredient Notes & Substitutions
- Salmon: Canned salmon is convenient and budget-friendly, but tuna or chopped smoked salmon work just as well.
- Cheese: Pepper Jack adds a little kick, but cheddar, Swiss, mozzarella, goat cheese, or feta are all delicious choices.
- Vegetables: Stir in leftover cooked mushrooms, spinach, broccoli, peppers, or other vegetables you have on hand.
- Extra Flavor: A spoonful of salsa, a pinch of fresh herbs, or a dash of hot sauce makes a tasty finishing touch.
How to Make a Salmon Omelette in a Mug
- Lightly coat a medium microwave-safe mug with nonstick cooking spray.
- Spoon the salmon into the mug.
- Season the beaten eggs with salt and pepper and pour them over the salmon.
- Top with the shredded cheese and chopped scallion.
- Microwave for about 2 minutes, stopping every 20 to 30 seconds to check progress, until the eggs are fully set.
- Serve immediately.
Recipe Tips
- Don’t skip the cooking spray. A light coating keeps the eggs from sticking and makes cleanup much easier.
- Check frequently while microwaving. Every microwave cooks a little differently, so stopping every 20 to 30 seconds helps prevent overcooking—or an exploding egg! (Trust me on this one.)
- Make ahead. Assemble everything the night before, cover, and refrigerate. In the morning, simply microwave while your coffee brews.
- Customize it. This recipe is a great way to use small amounts of leftover vegetables, herbs, or cheese.
Serving Suggestions
Enjoy your salmon omelette with a mug of coffee or tea and a bowl of fresh berries or other seasonal fruit. A slice of whole-grain toast makes it a more substantial breakfast, while a simple green salad turns it into an easy lunch or light supper.
How Many Calories and WW Points?
According to my calculations, each omelette has 233 calories and 1 WW Point.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
6 PointsPlus (Old plan)
If you’ve made this Low Carb Salmon Omelette in a Mug, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Microwave Salmon Omelette in a Mug
Equipment
Ingredients
- 2 tablespoons canned water-packed salmon
- 2 eggs, beaten
- Salt and pepper
- 1 tablespoon shredded jack cheese
- 1 chopped scallion
Instructions
- Spray a medium-size coffee cup, or mug, with non-stick spray.
- Spoon salmon into the mug.
- Season the eggs lightly with salt and pepper and pour over the salmon.
- Top with the shredded cheese and scallion.
- Microwave for up to 2 minutes, in 20 second increments, until the eggs are thoroughly set.
- Serve hot in the mug.
Notes
(Must be logged into WW on a smartphone or tablet.) 6 PointsPlus (Old plan) Pay attention to stopping the microwave every 20 seconds or so to avoid the eggs exploding in the microwave. This tip comes from experience! Spraying or brushing the cup with oil is essential. A very slight spray is all that you need to avoid the eggs sticking to the cup and making clean up tedious.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Frequently Asked Questions
Can I make this ahead?
Yes! Assemble the omelette in the mug, cover, and refrigerate overnight. Microwave just before serving.
Can I use smoked salmon?
Absolutely. Smoked salmon gives the omelette a slightly different flavor and works beautifully in place of canned salmon.
Can I add vegetables?
Definitely. Leftover cooked vegetables such as spinach, mushrooms, broccoli, peppers, or asparagus are all great additions.
More Easy Microwave Mug Recipes
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I’m always skeptical of cooking anything in a mug, but this omlette was wonderful, Martha. I used some leftover smoked salmon I had and it turned out beautifully.