Veggie Egg White Omelet

Name: Veggie Egg White Omelet
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 1 servings
Cuisine: american
Ingredients: 4 pcs egg white (large, separated); 0.25 pcs bell pepper (finely diced); 0.25 pcs onion (small, finely chopped); 0.5 cup spinach (fresh, roughly chopped); 2 pcs mushroom (medium, sliced); 1 tsp olive oil; 2 tbsp cheddar cheese (shredded); 1 pinch salt; 1 pinch black pepper (freshly ground)

RATING

4.4/5(78)

TASTE SCORE

7/10

A light, fluffy omelet packed with fresh vegetables and made entirely from egg whites. Quick enough for a weekday breakfast, yet satisfying with colorful peppers, spinach, and just a hint of cheese.

PREP

10m

COOK

SERVES

1 PIECE

220 cal

SERVINGS

INGREDIENTS

For 1 serving

4 pcsegg white · large, separated¼ pcsbell pepper · finely diced¼ pcsonion · small, finely chopped½ cupspinach · fresh, roughly chopped2 pcsmushroom · medium, sliced1 tspolive oil2 tbspcheddar cheese · shredded1 pinchsalt1 pinchblack pepper · freshly ground

NUTRITION · PER SERVING

220

CALORIES · 1 PIECE

Protein21g · 38%

Carbs7g · 13%

Fat12g · 49%

Fiber2g

Sugar4g

Saturated fat5g

Cholesterol21mg

Sodium511mg

Potassium519mg

Phosphorus156mg

How we calculate →

METHOD · 5 STEPS

prep · ~1 min
Whisk the egg whites.
In a mixing bowl, whisk the egg whites with a pinch of salt and black pepper until slightly frothy.
TIPAvoid over-whisking — just enough to break the whites and introduce some air for a fluffier omelet.
saute · ~6 min
Sauté the vegetables.
1.Heat olive oil in a non-stick skillet over medium heat.
2.Add chopped onion and bell pepper. Sauté until softened (2-3 min).
3.Add sliced mushrooms and cook until they release moisture and begin to brown (2 min).
4.Add spinach and stir until just wilted (1 min).
TIPDon't overcrowd the pan — cook just until vegetables are tender-crisp so they keep some bite.
saute · ~3 min
Cook the omelet base.
Reduce heat to low. Pour the egg whites evenly over the sautéed vegetables. Tilt the pan gently so the egg spreads into an even layer. Let cook undisturbed until the edges set and the center is mostly opaque (2-3 min).
assemble · ~1 min
Add cheese and fold.
1.Sprinkle shredded cheddar over one half of the omelet.
2.Loosen the omelet edges with a flexible spatula.
3.Fold the unfilled half over the cheese-topped half.
4.Cover the skillet and let the cheese melt (1 min).
serve
Slide onto plate and serve.
Gently slide the folded omelet onto a plate. Serve immediately.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Whisk egg whites just until frothy — over-whisking makes them too airy and difficult to cook evenly.
2
Use a non-stick skillet and keep the heat low when cooking the egg whites to prevent browning or toughening.
3
Sauté mushrooms until they release their moisture and start to brown for deeper savory flavor.
4
Let the omelet cook undisturbed until the edges are set and the center is mostly opaque before folding.
5
Add the spinach at the very end of sautéing and only until wilted to avoid a watery omelet.
6
For make-ahead: prep all chopped vegetables the night before and store in the fridge for a faster morning cook.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Add 2-3 oz of cooked, diced chicken breast or turkey sausage along with the vegetables for a protein-packed post-workout breakfast.

low oil

Low-oil

Use a good non-stick pan and cooking spray instead of olive oil, and omit the cheese to reduce fat and calories while keeping the veggie-forward flavor.

dairy free