Egg White Omelette with Veggies and Feta Recipe

Introduction

This egg white omelette is a light, healthy way to start your day with fresh vegetables and tangy feta cheese. It’s packed with flavor while being low in fat and calories, perfect for a nutritious breakfast or brunch.

Ingredients

• 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
• 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 baby spinach (about 1.5 oz), chopped
• 2 Tbsp crumbled feta cheese
• Avocado oil cooking spray (or olive oil cooking spray)

Instructions

1. Step 1: In a mixing bowl, add the egg whites. Sprinkle the Italian seasoning, garlic powder, salt, and pepper evenly over them. Whisk thoroughly until well combined and set aside.
2. Step 2: Heat a 10 or 12-inch non-stick pan and spray generously with avocado oil cooking spray. Add the diced red bell peppers and sliced green onion and sauté for 2 minutes.
3. Step 3: Add the grape tomatoes to the pan and sauté for an additional minute. Then add the chopped spinach. Off the heat, spray a bit more oil, return the pan to heat, and sauté until the spinach wilts, about 1 minute. Reduce the heat to medium-low.
4. Step 4: Pour the egg white mixture evenly over the sautéed vegetables. Tilt the pan to coat the surface. Cook gently, lifting the edges occasionally with a spatula to let the uncooked egg whites run underneath. Lower the heat to low, sprinkle the crumbled feta on top, cover the pan, and cook until the eggs set completely, about 2 to 3 minutes.
5. Step 5: Use a large spatula to carefully fold the omelette in half. Slide it onto a plate and serve warm.

Tips & Variations

• For extra protein, add cooked chicken or turkey breast slices before folding the omelette.
• Swap feta for goat cheese or shredded cheddar for different flavor profiles.
• Add fresh herbs like basil or parsley to brighten the dish.
• Use other vegetables such as mushrooms or zucchini if you prefer.

Storage

Store leftover omelette in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or on the stovetop over low heat to avoid overcooking.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use whole eggs instead of egg whites?

Yes, you can substitute whole eggs, but the cooking time may be slightly longer and the omelette will be richer in flavor and calories.

What can I use if I don’t have avocado oil spray?

Olive oil cooking spray works well, or you can lightly grease the pan with a small amount of olive oil or butter instead.

Egg White Omelette with Veggies and Feta Recipe

Print Recipe

★★★★★

4.6 from 90 reviews

This light and healthy Egg White Omelette is a perfect protein-packed breakfast option. Featuring a delicate blend of egg whites seasoned with Italian herbs and garlic powder, sautéed fresh vegetables such as red bell peppers, green onions, grape tomatoes, and baby spinach, and topped with creamy crumbled feta cheese. Cooked gently in a non-stick pan sprayed with avocado oil, this omelette is fluffy, flavorful, and satisfying without the extra fat and calories from yolks or butter.

• Author: Lena
• Prep Time: 5 minutes
• Cook Time: 8 minutes
• Total Time: 13 minutes
• Yield: 1 serving 1x
• Category: Breakfast
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Egg Mixture

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

Vegetables & Cheese

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

Cooking Spray

• Avocado oil cooking spray (or olive oil cooking spray)

Instructions

1. Prepare Egg Whites: In a mixing bowl, add the egg whites and sprinkle evenly with Italian seasoning, garlic powder, salt, and black pepper. Whisk thoroughly until the mixture is well combined. Set aside.
2. Saute Bell Peppers and Green Onion: Spray a 10 or 12-inch non-stick pan generously with avocado oil cooking spray and heat over medium. Add diced red bell peppers and sliced green onions, sautéing for about 2 minutes until they are tender but still vibrant.
3. Add Tomatoes and Spinach: Add halved grape tomatoes to the pan and sauté for 1 minute. Then add chopped baby spinach and lightly spray with avocado oil cooking spray off the heat. Return pan to heat and sauté spinach until wilted, approximately 1 minute. Reduce heat to medium-low to prepare for eggs.
4. Cook the Egg Whites: Pour the egg white mixture evenly over the vegetables in the pan, tilting to evenly coat the surface. Let it cook undisturbed while periodically lifting the edges with a spatula to allow uncooked egg whites to flow underneath. Reduce heat to low, sprinkle crumbled feta evenly over the top, cover the pan, and let cook until the eggs are set, about 2 to 3 minutes.
5. Fold and Serve: Using a large spatula, carefully fold the omelette in half and slide it gently onto a plate. Serve immediately while warm.

Notes

• Use a non-stick pan for easiest cooking and folding.
• Adjust seasoning according to taste preferences.
• Feel free to substitute feta with goat cheese or omit cheese for a dairy-free option.
• Serve the omelette with whole-grain toast or fresh fruit for a balanced breakfast.
• Ensure the pan is well-coated with cooking spray to prevent sticking.

Keywords: egg white omelette, healthy breakfast, low fat omelette, vegetable omelette, low calorie breakfast