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Veggie Egg White Omelet Recipe | CraftMyMeals | CraftMyMeals

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Recipes
Veggie Egg White Omelet

americaneasyeggetariangluten-freenut-freesoy-free

kosher

low-carb

high-protein

Veggie Egg White Omelet

Popularity

2.0

Taste Score:7/10

A light, fluffy, and flavorful omelet designed for a kidney-friendly diet. Made with protein-rich egg whites and low-potassium vegetables like bell peppers and onions, it's a safe and delicious breakfast choice that's low in sodium, potassium, and phosphorus.

Prep10m

Cook7m

Servings1

Serving:1 omelet

120 cal

Ingredients

For 1 servings

4 pcs egg whites (from large eggs)
2 tbsp green bell pepper (finely chopped)
2 tbsp red bell pepper (finely chopped)
2 tbsp onion (finely chopped)
1 tsp unsalted butter
0.063 tsp salt (1/16 tsp, or use a salt substitute approved by your doctor)
0.125 tsp black pepper (freshly ground)
1 tsp fresh parsley (chopped, for garnish)

Nutrition per Serving

120

Calories

15g

Protein

Carbs

Instructions

1
Blanch the vegetables (optional but recommended)
- Bring a small pot of water to a boil.
- Add the chopped bell peppers and onion and boil for 1 minute.
- Drain the vegetables immediately and rinse with cold water to stop the cooking process. Pat dry.
2
Prepare the egg whites
- In a small bowl, add the 4 egg whites.
- Add the salt and black pepper.
- Whisk vigorously with a fork or whisk until frothy, about 30-60 seconds. This incorporates air and makes the omelet fluffy.
3
Sauté the vegetables
- Place a small non-stick skillet over medium heat.
- Add the unsalted butter and let it melt.
- Add the blanched and dried vegetables to the skillet.

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55 min

160cal

2gprotein

About This Veggie Egg White Omelet Recipe

This american recipe takes 17 minutes to prepare and yields 1 servings. At 120.02 calories per serving with 15.17g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch.

Fat

Fiber1g

Sodium369mg

Potassium327mg

Phosphorus22mg

Know more about our calculations

Sauté for 2-3 minutes until slightly softened and fragrant.

Cook the omelet

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 gently pull the cooked edges toward the center and letting the uncooked egg flow underneath.
Continue cooking until the omelet is mostly set but still slightly moist on top.
Fold one half of the omelet over the other.

Serve immediately

Slide the omelet onto a plate.
Garnish with fresh chopped parsley.
Serve warm.

Pro Tips

1Use a good quality non-stick pan to prevent the omelet from sticking without needing extra fat.
2Do not overcook the omelet, as egg whites can become rubbery quickly. It should be just set.
3Blanching vegetables is a key step to lower their potassium content, making this dish safer for a renal diet.
4For extra flavor without adding sodium, consider a pinch of garlic powder or onion powder (not garlic salt).

Recipe Variations

healthy

Healthy

For a different flavor profile, swap parsley with other low-potassium herbs like fresh dill or chives.

quick

Quick

If you are not on a strict potassium restriction, you can skip the blanching step and sauté the vegetables directly for 4-5 minutes until soft.

Health Benefits

💪

High-Quality Protein

Egg whites provide excellent-quality protein that is essential for maintaining muscle mass, with very little phosphorus.

✨

Low in Sodium

Using unsalted butter and a minimal amount of salt helps manage blood pressure and fluid balance, which is crucial for kidney health.

✨

Controlled Potassium

This recipe uses low-potassium vegetables, and the blanching technique further reduces potassium levels to keep them within safe limits for a renal diet.

Frequently Asked Questions

Is this veggie egg white omelet healthy for kidneys?

Yes, this recipe is specifically designed to be kidney-friendly. It is low in sodium, potassium, and phosphorus, which are key nutrients to monitor on a renal diet. Using egg whites provides protein without the high phosphorus found in yolks.

How many calories are in this CKD-friendly omelet?

This omelet contains approximately 110-130 calories, making it a light yet satisfying breakfast. Most calories come from the protein in the egg whites.

Can I use whole eggs instead of egg whites?

It is not recommended for a strict CKD diet. Egg yolks are very high in phosphorus, a mineral that needs to be limited to protect kidney health. Stick to egg whites for this recipe.

Can I add cheese to this omelet?

No, cheese is high in both sodium and phosphorus and should be avoided on a renal diet. This recipe gets its flavor from fresh vegetables and herbs instead.