Egg White Omelet With Spinach And Mushrooms

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egg white omelet

Egg White Omelet With Spinach And Mushrooms

avatar for holisticjbHolisticJB
This egg white omelet is delicious and loaded with protein and vegetables. Its quick to make and an absolutely healthy way to kick start your day! Just one omelet contains 24 grams of protein and its low in calories and fat. (Thanks egg whites!) And it is almost 100% customizable, you have to keep the egg whites, after that almost anything goes!
5
Prep Time 8 minutes
Cook Time 15 minutes
Total Time 23 minutes
Cuisine American
Servings 1 person
Calories 217 kcal

Ingredients
 
 

Instructions
 

  • Prepare by mincing the 1/4 cup white onion, slicing the 1/4 cup Portobello mushrooms, quartering the 1/4 cup cherry tomatoes and chopping the 1/4 cup baby spinach. Separate the 4 large egg whites, keeping the yolks if you wish. Add the egg whites to a small bowl with half of the 1 pinch sea salt. Using a hand mixer whisk until soft peak stage.
  • Heat the 2 tsp avocado oil in a small non-stick frying pan over a medium heat. Once the pan is at temperature, add the onion and sauté for 2 to 3 minutes, stirring occasionally. When the onion is translucent, but not brown, add the chopped tomatoes, spinach, mushrooms, 1/2 a pinch of sea salt and 1 pinch black pepper. Sauté for another 2 minutes.
  • Pour the soft peak egg whites over the cooked vegetables. Tilt the frying pan gently in a circular motion until the whites cover the bottom of the pan. As the edges of the omelet start to set, reduce the heat to medium-low. Use a spatula to lift the edges of the omelet, loosening all the way around the pan, and letting any runny egg white fill the space. It takes approximately 7 to 8 minutes for the egg whites to cook all the way through.
  • Once the omelet is fully cooked with no remaining runny egg whites, add the shredded 2 tbsp parmesan cheese to one half. Using the spatula carefully fold the non-cheesed half of the omelet over the top, sealing the parmesan inside. Slide the omelet onto a plate. Serve immediately.

Notes

  1. You can substitute 4 egg whites with 3/4 cup liquid egg whites.
  2. You can test your egg whites for soft peak stage by dipping the whisk into the whipped egg whites. Hold the whisk horizontally. If the whites form a peak but the tip droops, you’ve reached the soft peak.
  3. Avocado oil can be substituted for olive oil.

Nutrition

Calories: 217kcalCarbohydrates: 8gProtein: 19gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 7mgSodium: 432mgPotassium: 485mgFiber: 1gSugar: 4gVitamin A: 965IUVitamin C: 14mgVitamin D: 0.1µgCalcium: 149mgIron: 1mg
Keyword egg white omelet
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Author
HolisticJB
Educator and International Leadership Consultant with over 20 years experience, and still loving it! Qualified and Licensed Reiki Master Teacher, Hypnotherapist and Chakra Energy Health Body Worker. A traveler, a foodie and a knowledge seeker with a passion for all things healthy, herbal and energy holistic!

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