Egg White Omelette with Veggies and Feta Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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
