This Egg White Omelet is just as satisfying as the whole-egg version!
Omelets are a go-to breakfast for me for a few reasons. First, I cook a lot, so I always have little odds and ends of leftovers in the fridge to use up. Second, I could eat eggs and cheese every single day, and an omelet combines these two things in the most delicious way.
Recently, I reassessed my health and fitness goals and decided to increase my protein consumption. Eating egg whites is one of the best and easiest ways to do that, as egg whites are sold in cartons, already separated from the yolks. Once my new protein goal was set, I went about the business of getting really good at making egg white omelets.
This egg white omelet recipe is colorful, healthy, and, best of all, tasty. The bell peppers provide a slight crunch, and the feta cheese lends a salty tang to every bite, while the spinach adds a pop of green to the plate. Top it with freshly chopped chives, parsley, basil, or any other fresh herb you fancy!
Is An Egg White Omelet Healthy?
This omelet is a healthy breakfast. The egg whites are high in protein and low in fat, while the bell peppers provide lots of vitamins A and C. Spinach contains a dose of iron and plenty of antioxidants, and feta cheese brings some calcium to the meal. This omelet is low in calories, fat, and carbs, and it’s completely gluten-free and suitable for vegetarians. To make it dairy-free, simply substitute your favorite vegan cheese for the feta.
Things To Know About Buying Pre-Separated Egg Whites
If you’re interested in using more egg whites in your diet, you’ll soon run into the idea of buying egg whites by themselves. Unless you have a clever way to use up all the yolks, it makes more sense to buy just the whites, right? If you’re nervous about what’s in that carton of egg whites, read on, as there are a few things to know about these products.
- Yes, they are real egg whites. As long as the package says “100% egg whites,” the product is made of real egg whites. In other words, the eggs are cracked, and the yolks are removed in order to make the product. Some egg products that come in cartons do have other ingredients, however, so be sure to check the ingredients list before you buy it!
- They’re pasteurized. Egg whites sold at grocery stores are typically pasteurized to kill bacteria. This makes them runnier than they would be if you separated the whites from the yolk yourself. As a result, it may be more difficult to whip these egg whites into stiff peaks for, say, a meringue. But they’re just fine for an omelet!
- They contain the same nutrients as regular egg whites. Pasteurization doesn’t change the nutritional content of the egg whites, thankfully. So all the protein and other good stuff you’d get in a normal egg white will still be present in a carton of egg whites.
How Do I Store Leftovers?
Omelets are best eaten fresh, but you can keep leftovers in the fridge in an airtight container for up to 2 days if you need to. These can be reheated in the microwave at 80% power in 15-second increments until heated through. Note that reheated egg white omelets might become rubbery. I don’t suggest freezing leftovers.
Serving Suggestions
Eat this omelet for breakfast by itself, or serve it alongside Sautéed Sweet Potatoes or some Air-Fryer Hash Browns. I like to eat my egg white omelet with a side of Air-Fryer Toast, usually with a slice of cheddar melted on top. A quick Tomato-Basil Salad makes a great side to go with this omelet, too. On that note, I’ve topped my omelet with a balsamic vinegar reduction and roasted tomatoes before, and it’s incredible! Don’t knock it ’til you’ve tried it!
Ingredients
- 3 large egg whites
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon olive oil
- 1/4 cup bell peppers diced
- 1/4 cup baby spinach chopped
- 1 tablespoon feta cheese crumbled
- Fresh herbs such as chives or parsley, for garnish
Instructions
- In a mixing bowl, whisk the egg whites with salt and pepper until frothy.
- Heat olive oil in a non-stick skillet over medium heat and sauté bell peppers and spinach until slightly softened.
- Pour the egg whites over the vegetables, cook until the edges start to set, then sprinkle feta cheese on one half.
- Fold the omelet in half, covering the cheese, and cook until the egg whites are fully set.
- Carefully slide the omelet onto a plate and garnish with fresh herbs.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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