Egg White and Spinach Omelet: A Lean & Energizing Breakfast

This simple and nutritious egg white omelet is low in calories but high in protein, making it the perfect healthy breakfast option. Spinach adds fiber and essential vitamins, while the egg whites provide lean protein for muscle recovery and energy.

• Total Cooking Time: 10 minutes
• Preparation Time: 5 minutes
• Cooking Time: 5 minutes
• Servings: 1

Ingredients

1. 4 egg whites
2. ½ cup (30 g) fresh spinach, chopped
3. 1 tsp olive oil or butter
4. 1 tbsp chopped onion (optional)
5. ¼ tsp garlic powder
6. ¼ tsp salt
7. ⅛ tsp black pepper
8. 1 tbsp feta cheese or grated Parmesan (optional)
9. Fresh parsley or chives (for garnish)

Optional Additions:

• ¼ cup diced bell peppers for extra crunch
• 1 tbsp nutritional yeast for a cheesy flavor
• ¼ avocado on the side for healthy fats

Substitutions:

• Dairy-free: Omit cheese or use dairy-free cheese.
• Extra protein: Add ½ scoop unflavored protein powder to the egg whites.
• Low-fat: Use a non-stick pan with cooking spray instead of oil.

Step-by-Step Instructions

1. Prepare the Egg Whites:
   • In a bowl, whisk 4 egg whites with salt, black pepper, and garlic powder until frothy.
2. Sauté the Spinach:
   • Heat olive oil or butter in a non-stick pan over medium heat.
   • Add chopped spinach (and onion if using) and sauté for 1 minute until wilted.
3. Cook the Omelet:
   • Pour the egg whites over the spinach, tilting the pan for even distribution.
   • Cook for 2–3 minutes, gently lifting the edges with a spatula to let uncooked egg flow underneath.
4. Fold & Serve:
   • Once set, fold the omelet in half and remove from heat.
   • Garnish with fresh parsley or chives, and sprinkle with cheese (if using).
5. Enjoy!
   • Serve with a side of cherry tomatoes, avocado, or whole-grain toast for a balanced meal.

Nutritional Information (Per Serving)

• Calories: 110
• Protein: 18 g
• Fats: 3 g
• Carbohydrates: 2 g
• Fiber: 1 g
• Sugar: 1 g

Vitamins & Benefits

• Egg Whites: Rich in lean protein, supporting muscle growth.
• Spinach: High in iron and vitamins A & C for immune health.
• Garlic & Onion: Provide antioxidants and anti-inflammatory benefits.

Did you know? Egg whites are almost entirely protein, containing all nine essential amino acids, making them one of the best lean protein sources!

Storage Tips

• Refrigeration: Store in an airtight container for up to 24 hours.
• Reheating: Warm in a pan over low heat or microwave for 30 seconds.
• Freezing: Not recommended, as the texture may change.

FAQ

❓ Can I add whole eggs instead of just egg whites?
✔️ Yes! Swap 4 egg whites for 2 whole eggs for more healthy fats.

❓ What’s the best pan to use for this omelet?
✔️ A non-stick skillet works best for easy flipping and minimal oil.

❓ Can I meal prep this omelet?
✔️ Yes! Cook, cool, and store in the fridge for up to 24 hours, then reheat before eating.