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!
Equipment
Ingredients
2 tsp avocado oil
¼ cup white onion minced
¼ cup baby spinach chopped
¼ cup cherry tomatoes quartered
¼ cup Portobello mushrooms sliced
1 pinch sea salt
1 pinch black pepper
4 egg whites large
2 tbsp parmesan cheese shredded
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
- You can substitute 4 egg whites with 3/4 cup liquid egg whites.
- 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.
- Avocado oil can be substituted for olive oil.
YOUR RECIPE NOTES:
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
Did you try this recipe?We would love to see it. Mention @healthynatured or tag #healthynatured so we can all celebrate your brilliance!
Share
Please share this recipe socially. Thank you!
