Egg White Omelet Recipe
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This Egg White Omelet is a protein and vegetable-packed way to start your morning!
As with oatmeal, eggs can get kind of boring, kinda quickly. But as with oatmeal, the possibilities are pretty endless when it comes to additions and flavorings.
Omelet vs. Omelette
What’s the difference? If you order an egg-white omelet, you’ll get the same thing as an egg white omelet. (gasp!) “Omelet”, is the American spelling, while “Omelette” is the modern French spelling. Both mean the same thing.
How Many Calories In An Egg White Omelet?
That all depends on how you cook it and what you add to it. This particular recipe has 302 calories for the entire omelet. That’s an honest breakfast as far as calories go.
But calories are never the sole focus when you want to eat a healthy breakfast.
Oil – Make sure you cook your omelet in a heart-healthy oil.
Carton egg whites vs. fresh egg whites – I had a doctor tell me once that she was seeing patients come in with hair loss, and that she had traced it back to carton egg whites.
I’m not sure if she did any actual testing to verify this, but I have avoided them ever since. I’m not sure what would be added to egg whites to cause this, but it’s a story I always share.
Fresh egg whites can’t be beat – And for the record, it’s very difficult to properly beat carton eggs whites for baking. So fresh egg whites seem to be the go-to for baking as well. Carton egg whites take longer to beat stiff, and still leave you with a runnier batter.
Additions – What you add to your egg-white omelet will make all the difference in calories and overall nutrition. I love to stick with fresh vegetables, lean proteins, and even beans. (Black or pinto beans for a Mexican omelet are delicious!)
Cheese – While I would never, ever suggest a low-fat cheese (gross!), some cheeses are better than others at adding flavor without adding too many calories. I find that grated parmesan offers the best flavor for the smallest amount of calories because you don’t have to add much to get plenty of flavor.
What You’ll Need
- 4 large egg whites
- 1 cup spinach (raw)
- ¼ cup chopped yellow onion
- 2 medium garlic cloves
- ¼ cup zucchini (grated)
- 1 medium roma tomato (chopped)
- ½ cup crimini mushrooms (sliced)
- 2 tsp. oil
- ¼ cup grated parmesan cheese (optional)
How To Make An Egg White Omelet
- Put the oil in a large frying pan and warm pan over low to medium heat. Do not overheat your pan. If you oil smokes, your heat is too high.
- Add the spinach, onion, garlic, zucchini and mushrooms. Stir continuously. If you keep the heat low, you shouldn’t need any more oil. However, if you find that you do need more, try a little chicken or vegetable broth to the pan instead. It does a great job without adding a ton of fat or calories, and you get great flavor.
- When the mushrooms have wilted, stir in the eggs and scramble them with the veggies. Note that this is not a wild beating. The best scrambled eggs are gently folded over again and again until they are just barely still glossy.
- When the eggs are cooked, quickly add the parmesan, scramble briefly to distribute and then form into an omelette.
- Place Omelet on plate and top with tomatoes.
How To Make A Fluffy Egg White Omelet
If you want your omelet on the fluffier side, you’ll want to beat the egg whites first. Simply put them in a bowl and use a fork or whisk to beat them until they are bubbly. You don’t have to beat them until peaks form. Just get some air into them.
For fluffier eggs, you’ll want to reduce the heat to low after cooking your veggies.
Good eggs are made low and slow. And again, don’t beat the heck out of them once they are in the pan.
Simply use a spatula to gently fold them over themselves a few times until they are just cooked.
It’s critical to never overcook your eggs.
How To Use Up Leftover Egg Yolks
Don’t throw away your unused egg yolks! They are great for:
- Homemade ice cream
- Homemade mayo
- Add them to homemade chocolate chip cookies for extra fudgy cookies.
- Add them to homemade brownies. Extra egg makes them more fudgy.
Need Supplies?
More Healthy Omelet Recipes
Egg White Omelet Recipe
Egg White Omelet
Equipment
- Skillet
Ingredients
- 4 large egg whites
- 1 cup spinach (raw)
- ¼ cup chopped yellow onion
- 2 medium garlic cloves
- ¼ cup zucchini (grated)
- 1 medium roma tomato (chopped)
- ½ cup crimini mushrooms (sliced)
- 2 tsp. olive oil
- ¼ cup grated parmesan cheese (optional)
Instructions
- Put the olive oil in a large frying pan and warm pan over low to medium heat.
- Add the spinach, onion, garlic, zucchini and mushrooms. Stir continuously. If you keep the heat low, you shouldn’t need any more oil.
- When the mushrooms have wilted, stir in the eggs and scramble them with the veggies.
- When the eggs are cooked, quickly add the parmesan, scramble briefly to distribute and then form into an omelette.
- Place Omelet on plate and top with tomatoes.
Notes
Nutrition
Sara – Thanks! I eat a lot of eggs and the cholesterol can really add up. If you don’t eat a ton of them, whole eggs are fine. It’s a personal choice. You can certainly use whole eggs if you prefer. All of my recipes using eggs go by the 1 to 2 ratio. 1 whole egg = 2 egg whites and visa versa. Hope that helps.
I have been looking for a healthy egg white recipe to make every morning, and I found the one! This recipe is so so good, I swapped the Parmesan for mozzarella (personal preference)
And I really enjoyed it.
Lily – Yay! That’s fantastic! 😀