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Egg White Omelette with Feta, Spinach, and Veggies Recipe

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4.1 from 1 review

  • Author: Sara
  • Total Time: 20 minutes
  • Yield: 1 serving
  • Diet: Low Fat

Description

This light and healthy Egg White Omelette is packed with fresh vegetables and feta cheese, making it a nutritious and flavorful breakfast option. Featuring sautéed red bell peppers, green onions, grape tomatoes, and baby spinach, it’s seasoned with Italian herbs and garlic powder for a delicious twist. Cooked gently on the stovetop for a fluffy texture, this omelette is low in calories and perfect for those looking for a high-protein, low-fat meal.

Ingredients

Egg Mixture

  • 4 large egg whites (or 2/3 cup liquid egg whites)
  • 1/4 tsp Italian seasoning
  • 1/8 tsp garlic powder
  • Salt and black pepper, to taste (recommended 1/4 tsp salt and 1/8 tsp pepper)

Vegetables

  • 1/4 cup diced red bell peppers
  • 2 Tbsp sliced green onion, light portion only
  • 6 medium grape tomatoes (or 8 small, halved)
  • 1 cup (packed, 1.5 oz) baby spinach, chopped

Additional

  • 2 Tbsp crumbled feta cheese
  • Avocado oil cooking spray (or olive oil cooking spray)

Instructions

  1. Prepare the egg mixture: In a mixing bowl, add the egg whites. Evenly sprinkle the Italian seasoning, garlic powder, salt, and black pepper over the egg whites. Whisk thoroughly until all ingredients are well combined. Set aside.
  2. Sauté peppers and onions: Spray a 10 or 12-inch non-stick pan generously with avocado oil cooking spray. Add the diced red bell peppers and sliced green onion to the pan and sauté for about 2 minutes until slightly softened.
  3. Add tomatoes and spinach: Add the halved grape tomatoes to the pan and sauté for an additional 1 minute. Then, add the chopped baby spinach. Spray with a bit more avocado oil cooking spray off the heat, then return the pan to heat and sauté until the spinach is wilted, approximately 1 minute. Reduce the heat to medium-low.
  4. Cook the egg whites: Pour the egg white mixture evenly into the pan, tilting it to coat the vegetables evenly. Let it cook while gently lifting the edges with a spatula, allowing the uncooked egg whites to flow underneath. Reduce heat to low. Sprinkle the crumbled feta cheese evenly over the top. Cover the pan and let the omelette cook undisturbed until fully set, about 2 to 3 minutes.
  5. Finish and serve: Use a large spatula to carefully fold the omelette in half. Slide it onto a plate and serve warm.

Notes

  • Use a non-stick pan to prevent sticking and make folding easier.
  • You can substitute feta with goat cheese or omit for a dairy-free option.
  • Adjust seasoning to taste, especially if using low-sodium salt.
  • Use fresh vegetables for the best flavor and texture.
  • Cooking time may vary slightly depending on stovetop heat and pan size.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Find it online: https://sarabaking.com/egg-white-omelette-with-feta-spinach-and-veggies-recipe/