Egg White Omelet for Two

Whip up a light and fluffy breakfast or brunch with this protein-packed Egg White Omelet for Two, featuring a rainbow of fresh, nutrient-rich vegetables. Made with tender spinach, juicy diced tomatoes, and earthy mushrooms, this low-calorie dish is seasoned to perfection and can be elevated with a sprinkle of low-fat shredded cheese. Perfect for health-conscious diners, this omelet ditches the yolks for a lean, airy texture, while olive oil adds a subtle richness to the sautéed veggies. Ready in just 20 minutes, it's an easy, gluten-free recipe that pairs beautifully with whole-grain toast or a vibrant fruit salad. Whether you’re meal-prepping or indulging in a leisurely start to your day, this satisfying dish is packed with flavor and versatility.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 8 large Egg whites
• 2 tablespoons Milk (optional)
• 0.25 teaspoons Salt
• 0.25 teaspoons Ground black pepper
• 1 teaspoon Olive oil or cooking spray
• 1 cup Fresh spinach
• 1 medium Tomato, diced
• 0.5 cup Mushrooms, sliced
• 0.25 cup Low-fat shredded cheese (optional)

Directions

Step 1

Separate 8 egg whites from the yolks and place the whites in a medium-sized mixing bowl. (Save the yolks for another recipe, if desired.)

Step 2

Whisk the egg whites with a fork or whisk until slightly frothy. Add 2 tablespoons of milk (if using), 0.25 teaspoons of salt, and 0.25 teaspoons of ground black pepper. Whisk again to combine.

Step 3

Prepare your vegetables by washing and drying 1 cup of fresh spinach, dicing 1 medium tomato, and slicing 0.5 cups of mushrooms.

Step 4

Heat a large nonstick skillet over medium heat and add 1 teaspoon of olive oil, or use cooking spray to coat the pan evenly.

Step 5

Once the skillet is hot, add the sliced mushrooms and sauté for 2-3 minutes, or until softened. Add the spinach and cook for another minute, until wilted. Remove the vegetables from the pan and set them aside.

Step 6

Reduce the heat to medium-low and pour the whisked egg whites into the skillet, tilting the pan to spread them evenly. Allow the egg whites to cook undisturbed for 2-3 minutes, or until they start to set around the edges.

Step 7

Evenly distribute the sautéed vegetables and diced tomato over one half of the omelet. If using low-fat shredded cheese, sprinkle 0.25 cups over the vegetables.

Step 8

Carefully fold the other half of the omelet over the fillings using a silicone spatula. Press gently to seal and cook for an additional 2 minutes, until the omelet is fully set and the cheese (if added) is melted.

Step 9

Slide the omelet onto a cutting board or large plate and cut it in half to serve two portions.

Step 10

Serve immediately with your favorite sides, such as whole-grain toast or a fresh fruit salad. Enjoy!

Nutrition Facts

Serving size	584 grams (584.0g)

Amount per serving	% Daily Value*
Calories	409

Total Fat 11.00g	14%
Saturated Fat 4.30g	22%
Polyunsaturated Fat 0.00g
Cholesterol 24mg	8%
Sodium 1501mg	65%
Total Carbohydrate 18.40g	7%
Dietary Fiber 3.40g	12%
Total Sugars 10.10g
Protein 50.40g	101%

Vitamin D 23IU	113%
Calcium 529mg	41%
Iron 2mg	12%
Potassium 1041mg	22%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.5%

Protein: 53.9%

Carbs: 19.7%