Vegetable Egg White Omelette
A light and fluffy omelette packed with protein from egg whites and loaded with fresh, high-fiber vegetables. This quick, low-calorie breakfast is perfect for a healthy start to your day and is ready in just 10 minutes.
For 1 serving
Prepare the egg whites
- In a small bowl, whisk the egg whites with salt and black pepper until frothy.
- Set the bowl aside.
Sauté the vegetables
- Heat olive oil in a small non-stick skillet over medium heat.
- Add the chopped onion and bell pepper. Sauté for 2-3 minutes until they begin to soften.
- Add the fresh spinach and cook for another minute until it wilts.
Cook the omelette
- Pour the whisked egg whites over the vegetables in the skillet.
- Gently swirl the pan to distribute the eggs evenly.
- Cook for 2-3 minutes, using a spatula to lift the cooked edges and let the uncooked egg run underneath.
- Continue cooking until the omelette is mostly set but still slightly moist on top.
Fold and serve
- Carefully fold the omelette in half using your spatula.
- Slide it onto a plate and serve immediately while hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a fluffier omelette, add a tablespoon of water to the egg whites before whisking.
- 2Use a good quality non-stick pan to prevent the omelette from sticking and make flipping easier.
- 3Don't overcook the omelette, as it can become dry and rubbery. It should be just set in the center.
- 4Feel free to customize with other low-calorie vegetables like mushrooms, zucchini, or tomatoes.
Adapt it for your goals.
Healthy
Use a non-stick cooking spray instead of olive oil to further reduce fat content. Add more non-starchy vegetables like mushrooms or zucchini for extra fiber.
high proteinHigh protein
Add 1/4 cup of cooked quinoa or chickpeas to the vegetable filling for a plant-based protein boost.
dairy freeDairy free
This recipe is naturally dairy-free. For a creamy texture, you can add a splash of unsweetened almond milk to the egg whites.
kid friendlyKid friendly
Finely chop the vegetables so they are less noticeable. You can also add a sprinkle of mild cheddar cheese before folding.
Why this is on our healthy list.
High in Lean Protein
Egg whites are an excellent source of lean protein, which is essential for muscle repair, satiety, and maintaining a healthy metabolism.
Rich in Vitamins and Minerals
The variety of vegetables like spinach, bell peppers, and onions provides essential vitamins A and C, as well as minerals like iron and potassium.
Low in Calories and Fat
This omelette is a great low-calorie, low-fat meal option, making it ideal for weight management and a heart-healthy diet.
Good Source of Fiber
The vegetables contribute dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Frequently asked questions
Yes, it's a very healthy choice. It's high in lean protein, low in calories and fat, and packed with vitamins and fiber from the vegetables. It's an excellent meal for weight management and a nutritious start to the day.
