Healthy & Special Diets > High-Protein Recipes > High-Protein Breakfasts > Egg White Omelets with Vegetables

Spinach and Feta Egg White Omelet

Start your day with a protein-packed and nutritious spinach and feta egg white omelet. This light yet satisfying breakfast option is perfect for those looking to boost their protein intake and enjoy a healthy start to the day. Fluffy egg whites combined with iron-rich spinach and salty feta cheese create a delicious and balanced meal.

Prep Time
5 minutes
Cook Time
10 minutes
Servings
1
Ingredients
  • 1 cup Egg whites
  • 2 cups Fresh spinach
  • 1/4 cup Feta cheese, crumbled
  • 1/2 cup Cherry tomatoes, halved
  • 1 clove Garlic, minced
  • 1 teaspoon Olive oil
  • to taste Salt
  • to taste Black pepper

Prepare the Spinach

Heat the olive oil in a non-stick skillet over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant. Be careful not to burn the garlic. Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Season with salt and pepper.

Cook the Omelet Base

Pour the egg whites into the skillet over the spinach. Let it cook for about 3-4 minutes, or until the edges start to set but the center is still slightly wet.

Add the Fillings

Sprinkle the crumbled feta cheese and halved cherry tomatoes over one half of the omelet.

Fold and Finish Cooking

Carefully fold the other half of the omelet over the filling. Cook for another 2-3 minutes, or until the cheese is melted and the omelet is cooked through.

Serve

Slide the omelet onto a plate and serve immediately. Garnish with extra feta cheese or a sprinkle of fresh herbs, if desired.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 80-90 kcal
  • Protein: 10-12g
  • Fat: 4-5g (depending on the feta)
  • Carbohydrates: 2-3g
Note: These values are estimates and can vary based on specific ingredients used.

Other Important Considerations for Nutrition

  • For a lower sodium option, use low-fat feta or reduce the amount of feta used.
  • Add other vegetables such as mushrooms, bell peppers, or onions for added nutrients and fiber.
  • Ensure egg whites are pasteurized if you are concerned about food safety.

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FAQ

  • Can I use frozen spinach instead of fresh?

    Yes, you can use frozen spinach. Be sure to thaw it completely and squeeze out any excess water before adding it to the skillet.
  • Can I substitute the feta cheese?

    Yes, you can substitute with other cheeses like goat cheese or mozzarella. Keep in mind that this will change the nutritional profile.