Egg White Omelet
Learn how to make a delicious egg white omelet! This recipe uses egg whites with spinach and tomatoes for a simple, yet satisfying breakfast. Serve it with toast and a topping of fresh avocado and cilantro to fuel your morning!
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This tasty egg white omelet is a must if you love a good savory breakfast! It takes just over 10 minutes to make, it’s super customizable and it’s one of the healthiest breakfast options! It’s pretty amazing that you can add a few vegetables to eggs or egg whites and you have a satisfying meal ready to go! You will love how easy these cook up with a golden, fluffy texture on the outside and a perfectly creamy center.
Egg white omelets are my go-to breakfast when I want to really dial in my nutrition and eat something that’s low in carbs, fat and calories. I typically don’t add cheese or a whole egg, but feel free to experiment with the ingredients. You could add a sprinkle of feta cheese or mozzarella or use 1 whole egg whisked with about 1/2 to 3/4 cup egg whites. Also, you can really use any veggies you’d like. I always have spinach and tomato on-hand, so that’s what I use. Fresh scallions, chopped asparagus, sliced mushrooms, diced bell pepper and/or sliced olives are also very delicious options.
I made this and it is delicious! I used fresh red pepper, poblano pepper, red onion, mushroims and tomato. I tossed in a small handful of kale at the end. I love bacon but I don’t miss it at all.
— January
Recipe highlights
- Omelets are super versatile! You can use any favorite ingredients to make this.
- Quick and easy to whip up!
- It’s filled with nutrients and will keep you full right up until lunch!
- Tastes delicious! You will want to enjoy this every single morning.
Ingredients needed
If you have egg whites in your refrigerator, then you are in luck because that’s just about all you need to make this easy egg white omelette recipe! You can add as little or as many toppings as you want to make this your own. You’ll find exact ingredient amounts in the recipe card at the bottom. Here’s a note on what you’ll need for the perfect brunch:
- Oil: You’ll need a little olive oil or avocado oil to properly cook the omelet.
- Tomato: For juicy bursts of sweetness.
- Baby spinach: Adds a boost of vitamins and minerals, plus a pop of color!
- Egg whites: I like to use liquid egg whites from a carton, so as not to waste a whole egg.
- Salt & pepper: Use enough to taste and be generous, this is what will bring out all of the flavors.
- Optional toppings: Add any extras that you’re craving! We love avocado, sriracha sauce or salsa and fresh cilantro.
Variations
The options are endless when it comes to omelets! Once you’ve got the process down, you can add any ingredients you’d like. Here are some ideas of ways you can switch things up:
- Eggs: If you’d rather use whole eggs with egg yolks, substitute the egg whites for 3 large eggs. You could also do a combination of liquid egg whites and whole eggs.
- Other fillings: Try adding in some diced ham, cooked and crumbled bacon, diced sausage, shredded cheddar cheese or parmesan cheese, chopped red pepper, red onion or sliced mushrooms.
- Seasonings: Taste and then add additional salt or pepper, as desired, to the finished product for extra flavor. If you’d like to experiment with spices, try topping it with a dash of chili powder, red pepper flakes or paprika!
- Fresh herbs: Feel free to add in your favorite herbs like chives, parsley or basil.
How to make this recipe
Even the most beginner of cooks can make this fluffy egg white omelette! It is simple, yet completely satisfying. Follow the step-by-step instructions to see how it’s done.
- Prep: Heat the olive oil in a medium nonstick skillet over medium heat to medium-high heat.
- Start veggies: Once the pan is hot, add chopped tomato and spinach and cook until soft, about 2-3 minutes.
- Add the egg whites: Then, pour the egg whites over the veggies, tilting the skillet until they completely coat the bottom of the skillet.
- Cook until set: Allow eggs to cook until completely set, about 5-8 minutes.
- Fold and serve: Use a large spatula to flip sides of the egg whites into a folded over omelet and transfer to a large plate. Top with any favorite toppings and enjoy immediately.
Helpful tips
Follow these simple tips to make sure that your omelet turns out perfect every time you make it!
- Preheat your pan: It’s important to heat up your pan for 2-3 minutes before you start adding ingredients. A nonstick pan has tiny pores, and preheating it expands the metals and squeezes those openings shut. This creates a smoother surface that will cook your food more evenly.
- Sauté first: No matter what veggies you decide to add to your omelet, it’s best to sauté or cook them down before adding them to the egg whites. They will be much more tender and less watery.
- Even cooking: To ensure that your eggs cook evenly, make sure that after you pour the egg whites into the pan, you tilt the pan so that the uncooked eggs in the center come to the outside edge and cover the bottom of the pan.
- Be patient: Give the egg whites time to set without disturbing them. If you are using a good-sized pan, like the one above, you will not need to flip the omelet because it will be plenty cooked. You’ll simply just fold it over and serve.
Frequently asked questions
Yes, depending on the toppings and filling ingredients, an egg white omelet can be a very nutritious way to start your day! They are typically low in calories, fat and carbs. Plus, they’re high in protein and are an easy way to eat some veggies for breakfast.
Egg white omelettes do not contain as much fat as a regular omelette made with the whole egg, so they will not be quite as rich. However, they can be just as flavorful with tasty toppings!
About 2 tbsp of liquid egg whites equals one large egg white. See the notes section of the recipe card for a full conversion chart.
Serving suggestions
This egg white omelette is a high-protein breakfast that works great as a meal on its own because it’s so filling! However, if you want to serve this with some side dishes for a full breakfast spread, here are some ideas:
- Yogurt and fresh fruit
- Toast with butter and/or jelly
- Bacon or sausage
- Banana protein muffins or a slice of healthy banana bread
Storing recommendations
Egg white omelets are definitely best eaten immediately after cooking while still warm. However, any leftovers will keep in an airtight container in the fridge for 3 days. Keep in mind, the texture won’t be as pleasant when reheated. Reheat in a microwave on 80% power in 15-second increments until it’s warmed throughout.
We cannot recommend freezing this, as eggs do not do well being frozen and thawed after they’ve been cooked.
More healthy breakfast recipes
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Egg White Omelet
Ingredients
- 2 teaspoons olive oil or avocado oil , or you may use cooking spray instead
- 1 small to medium tomato, chopped (or 1/2 cup quartered cherry tomatoes)
- 1 small handful fresh baby spinach, chopped
- 1 cup liquid egg whites from a carton, (or 8 egg whites from large eggs)
- salt & pepper to taste, as needed
- Optional toppings: avocado, sriracha sauce, salsa and fresh cilantro
Instructions
- Heat the olive oil in a medium nonstick skillet over medium to medium-high heat.
- Once the pan is hot, add chopped tomato and spinach and cook until soft, about 2-3 minutes.
- Then, pour the egg whites over the veggies, tilting the skillet until they completely coat the bottom of the skillet.
- Allow eggs to cook until completely set, about 5-8 minutes.
- Use a large spatula to flip sides of the egg whites into a folded over omelet and transfer to a large plate. Top with any favorite toppings and enjoy immediately.
Notes
*Conversion Chart Liquid Egg Equivalent for Large Egg Whites: 1 egg white = 2 tbsp; 2 egg whites = 1/4 cup; 4 egg whites = 1/2 cup; 8 egg whites = 1 cup; 14 egg whites = 1 lb (1 carton). *This recipe will make a very large egg white, if you would prefer a smaller breakfast, consider cutting the recipe in half.
Did you make this recipe?
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Love this for an easy healthy breakfast! It was really tasty topped with guacamole and salsa!
Great low fat, high protein breakfast! Will be making this often!
I made this and it is delicious! I used fresh red pepper, poblano pepper, red onion, mushroims and tomato. I tossed in a small handful of kale at the end. I love bacon but I don’t miss it at all.
Sounds fabulous! So glad you enjoyed!