Egg White Omelette
High-protein egg white omelette with tomato, spinach, and feta.
For 1 serving
3 steps. 6 minutes total.
- 1
Step 1
- a.Place the egg whites in a clean mixing bowl.
- b.Add a pinch of salt and ground black pepper.
- c.Whisk vigorously for two minutes until the mixture is slightly frothy.
- 2
Step 2
- a.Heat the extra virgin olive oil in a non-stick skillet over medium heat.
- b.Add the baby spinach and diced tomatoes to the pan.
- c.Sauté for two minutes until the spinach has wilted and tomatoes are softened.
- 3
Step 3
- a.Pour the whisked egg whites evenly over the sautéed vegetables.
- b.Cook for three minutes until the eggs are set and the edges are firm.
- c.Sprinkle feta cheese over one half, fold the omelette, and slide onto a plate.
TIPUse a silicone spatula to gently lift the edges and ensure the omelette doesn't stick to the pan.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a non-stick pan to ensure the omelette doesn't stick and you can use minimal oil.
- 2Whisking the egg whites until they are frothy is key to a light, fluffy texture.
- 3Chop the vegetables very finely so they cook quickly and distribute evenly throughout the omelette.
- 4Don't overcook the omelette, as egg whites can become rubbery if cooked for too long. Remove it from the heat when the center is just set.
Adapt it for your goals.
High protein
Add 1/4 cup of crumbled paneer or cooked quinoa to the mixture for an extra protein and fiber boost.
veganVegan
Replace egg whites with a batter made from chickpea flour (besan) and water to create a savory pancake known as a 'besan chilla'.
kid friendlyKid friendly
Omit the green chili and add 2 tablespoons of grated cheddar cheese for a milder, cheesier version.
healthyHealthy
Add a handful of fresh spinach to the mixture for added vitamins and minerals. Serve with a side of fresh fruit instead of toast.
Why this is on our healthy list.
Excellent Source of Lean Protein
Egg whites are almost pure protein, which is essential for muscle repair, growth, and keeping you feeling full and satisfied.
Low in Fat and Cholesterol
By using only the whites, you get all the protein benefits of eggs without the fat and cholesterol found in the yolk, making it a heart-healthy choice.
Rich in Vitamins and Minerals
The addition of fresh vegetables like onions, tomatoes, and bell peppers provides essential vitamins like Vitamin C and antioxidants that support overall health.
Frequently asked questions
Yes, it's a very healthy choice. It's high in lean protein, low in fat and cholesterol, and packed with vitamins from the fresh vegetables. It's an excellent option for a nutritious breakfast or a light meal.