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Veggie Egg White Omelette

Name: Veggie Egg White Omelette
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 servings
Cuisine: american
Ingredients: 6 pcs egg white (from large eggs, at room temperature); 1 pcs bell pepper (small, finely chopped (use green bell pepper)); 1 pcs onion (small, finely chopped); 1 pcs tomato (small, deseeded and finely chopped); 30 g spinach (roughly chopped); 2 tsp olive oil; 1 pinch salt; 1 pinch black pepper (freshly ground); 1 pcs garlic (clove, minced)

RATING

4.4/5(78)

TASTE SCORE

8/10

A light, fluffy omelette made with pure egg whites and packed with colorful, sautéed vegetables. Quick to whip up and high in protein, it is a satisfying breakfast or light lunch that feels fresh and energizing without being heavy.

PREP

10m

COOK

10m

SERVES

1 PIECE

146 cal

SERVINGS

INGREDIENTS

For 2 servings

6 pcsegg white · from large eggs, at room temperature1 pcsbell pepper · small, finely chopped (use green bell pepper)1 pcsonion · small, finely chopped1 pcstomato · small, deseeded and finely chopped30 gspinach · roughly chopped2 tspolive oil1 pinchsalt1 pinchblack pepper · freshly ground1 pcsgarlic · clove, minced

NUTRITION · PER SERVING

146

CALORIES · 1 PIECE

Protein13g · 36%

Carbs13g · 36%

Fat5g · 31%

Fiber3g

Sugar7g

Saturated fat1g

Cholesterol0mg

Sodium256mg

Potassium604mg

Phosphorus61mg

How we calculate →

METHOD · 4 STEPS

prep
Prep the vegetables and egg whites.
1.Finely chop the bell pepper, onion, and tomato. Roughly chop the spinach and mince the garlic.
2.In a mixing bowl, add the egg whites, a pinch of salt, and a pinch of black pepper.
3.Whisk vigorously until the whites are slightly frothy and uniform, about 30 seconds.
TIPRoom-temperature egg whites whip up fluffier — take the eggs out of the fridge 15 minutes ahead.
saute · ~5 min
Sauté the vegetables.
1.Place the non-stick skillet over medium heat and add 1 teaspoon of olive oil.
2.Add the minced garlic and chopped onion; sauté until the onion turns translucent, about 2 minutes.
3.Add the bell pepper and cook for another 2 minutes until slightly softened.
4.Toss in the chopped tomato and spinach; stir for 1 minute until the spinach just wilts.
5.Transfer the sautéed vegetables to a plate and wipe the skillet clean.
TIPDon't overcook the spinach — it should be bright green and just wilted, not soggy.
fry · ~4 min
Cook the omelette.
1.Return the clean skillet to low heat and add the remaining 1 teaspoon of olive oil.
2.Pour in the whisked egg whites, tilting the pan so they spread evenly.
3.Let it cook undisturbed until the edges start to set and the bottom is lightly golden, about 2-3 minutes.
4.Spread the sautéed vegetables evenly over one half of the omelette.
5.Gently fold the other half over the filling using a spatula, then slide onto a plate.
TIPCook on low heat — high heat makes egg whites tough and rubbery at the edges.
serve
Serve the omelette hot.
Serve immediately while the omelette is warm and fluffy. Pair with a slice of whole-grain toast or a simple green salad on the side.

PRO TIPS

What to keep in mind.

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

1
Room-temperature egg whites whip up fluffier — remove eggs from the fridge 15 minutes before cooking.
2
Cook the omelette on low heat to prevent the egg whites from turning tough and rubbery.
3
Don't overcook the spinach; it should be bright green and just wilted, not soggy.
4
Use a non-stick skillet for easy folding and to avoid sticking without excess oil.
5
Fold the omelette gently with a spatula to keep the filling intact and the texture light.
6
Serve immediately — egg white omelettes deflate and dry out quickly as they cool.

RECIPE VARIATIONS

Adapt it for your goals.

low oil

Low-oil

Replace olive oil with a non-stick cooking spray and cook the vegetables in a dry pan with a splash of water or vegetable broth to reduce fat while keeping them moist.

high protein

High-protein

Add 1/4 cup of crumbled low-fat feta or cottage cheese with the vegetables for extra protein and a creamy, savory contrast to the fluffy egg whites.

vegan

Vegan

Substitute egg whites with 1.5 cups of chickpea flour batter (mix chickpea flour, water, and a pinch of kala namak for eggy flavor) and follow the same cooking method for a plant-based version.

mexican inspired

Mexican-inspired

Swap the spinach for a handful of fresh cilantro and add 1/4 teaspoon each of cumin and chili powder to the sautéed vegetables for a warm, smoky twist.

mushroom and herb

Mushroom-and-herb

Replace the bell pepper with 1/2 cup of sliced mushrooms and add 1 tablespoon of fresh chopped dill or chives to the egg whites for an earthy, aromatic flavor profile.

HEALTH BENEFITS

Why this is on our healthy list.

✓

Low in Calories

This omelette uses only egg whites and a small amount of olive oil, making it a light, low-calorie meal that is gentle on the digestive system.

✓

High in Lean Protein

Egg whites provide a concentrated source of high-quality lean protein, which supports muscle repair and keeps you full and satisfied without excess fat.

✓

Rich in Antioxidants

The combination of bell pepper, tomato, and spinach delivers a variety of antioxidants including vitamin C, lycopene, and beta-carotene, which help fight oxidative stress.

✓

Good Source of Dietary Fiber

The sautéed vegetables add a meaningful amount of fiber from bell pepper, onion, tomato, and spinach, promoting digestive health and satiety.

QUESTIONS?

Frequently asked questions

Watery egg whites often come from not whisking enough — whip until frothy. Rubberiness happens when the pan is too hot; always cook on low heat and don't over-stir.

PAIRS WELL WITH