Zucchini Chicken Omelette

⏲ ~19 min total · prep 14 · cook 5 · 4 servings

By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor

Published Sep 15, 2026 · Updated Sep 15, 2026

Ingredients

• 3 large eggs
• 3/4 cup shredded cooked chicken (rotisserie works well)
• 1 small zucchini, coarsely grated (about 1 cup)
• 1/4 cup shredded sharp cheddar
• 1 tbsp butter, divided
• 1 tsp chopped fresh dill
• 1/4 tsp kosher salt, divided
• Black pepper

Instructions

1. Toss the grated zucchini with 1/8 tsp of the salt in a fine strainer and let it weep 10 minutes, then wring it in a clean towel until no more water comes out.
2. Melt 2 tsp of the butter in a 10-inch nonstick skillet over medium heat and cook the zucchini 3 to 4 minutes, stirring, until it is dry, shrunken, and flecked gold; add the chicken and stir 1 minute to warm through, then scrape the filling onto a plate.
3. Whisk the eggs with the dill, remaining salt, and a few grinds of pepper.
4. Wipe out the pan, add the remaining butter, and set it over medium-low; pour in the eggs and tilt to coat the pan in an even layer.
5. When the edges turn matte, about 45 seconds, drag them toward the center while tilting the pan so raw egg slides underneath; repeat until the top is glossy but no longer liquid, 1 to 2 minutes total.
6. Pile the warm zucchini and chicken over one half, top with the cheddar, and fold the bare half over with your spatula.
7. Slide the folded omelette to the pan's edge and tip it onto a plate seam-side down; cover loosely for 1 minute so the steam melts the cheddar, then cut and serve with more black pepper.

Why this recipe works

• Wring the zucchini Grated zucchini gets salted, strained, and wrung in a towel, which is why the filling fries golden instead of watering out the eggs.
• Rotisserie shortcut Shredded rotisserie chicken needs only a minute in the pan to warm through, which is how the whole omelette stays inside 25 minutes.
• Steam-finished cheese The folded omelette rests covered for a minute, and trapped steam melts the cheddar without another minute of pan heat on the eggs.

Tips for making this recipe well

Wring until dry

Keep twisting the towel until no more water beads out. This is the step people skip, and it is the difference between gold-flecked filling and gray.

Cook it dry

The zucchini is ready when it is shrunken and flecked gold, 3 to 4 minutes. If it still looks wet, keep going; water is the enemy of the fold.

Low heat for the eggs

Medium-low and a clean pan keep the eggs pale while they set. Drag the edges toward the center and tilt the pan so raw egg slides underneath, 1 to 2 minutes total.

Cover to melt

Fold, slide it onto a plate, and cover loosely for 1 minute. The trapped steam melts the cheddar the rest of the way without overcooking the eggs.

Serving suggestions

Cut the folded omelette on the plate and give it another grind of black pepper; the dill and cheddar handle the rest. One omelette is a serving at 4 net carbs, and leftover chicken makes it fast enough for a workday lunch. A handful of greens or sliced tomato rounds out the plate without a second pan to wash. A squeeze of lemon over those greens pulls the whole plate together.

Storage and meal prep

The omelette itself is a fresh dish; eggs this soft do not reheat to the same texture. The filling is another matter: the cooked zucchini-and-chicken mix keeps 3 to 4 days refrigerated and can be made a day ahead, so the final omelette comes together in minutes. Skip the freezer, since thawed zucchini releases water no towel can rescue. If the filling looks dry on day three, a splash of water in the warm pan revives it.

Variations worth trying

• Turkey instead Shredded turkey works the same way after a roast bird.
• Feta instead of cheddar Crumbled feta melts less and turns the filling tangier, so cover a few seconds longer.
• Change the herb Chives or tarragon replace the dill; either leans the filling in a new direction.

Frequently asked questions

Do I really need to wring the zucchini?

Yes. Salted and wrung zucchini browns; wet zucchini steams and waters out the eggs. The towel step takes two minutes and saves the dish.

Can I use raw chicken?

Dice it small and cook it through before the zucchini goes in, or start with rotisserie as written. Poultry needs to reach 165°F, which the quick omelette timeline does not allow from raw.

Why did my eggs brown?

The pan ran hotter than medium-low, or the butter browned before the eggs went in. Wipe the pan, lower the heat, and start again; pale is the target here.

Can I make the filling ahead?

Yes, the cooked zucchini-and-chicken filling keeps 3 to 4 days in the refrigerator. Warm it through in the pan first, as the recipe does, then build the omelette.

Is the 4 net carbs with the chicken included?

Yes. The listed ingredients, shredded chicken and cheddar included, put a serving at 4 net carbs.

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