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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Low-Calorie Egg White Omelette

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This low-calorie egg white omelette recipe has everything you love about a classic omelette but with fewer calories and fat! Dig into fluffy eggs and plenty of fresh vegetables for a healthy, delicious, and perfectly spiced egg white veggie omelet.

An overhead shot of a small skillet with an egg white omelette.

If you’ve ever wondered if a low-calorie omelette could be as good as a whole egg omelette, I guarantee this will be the best omelet recipe you will ever make!

Spiced with ground turmeric, brown mustard seeds, and black pepper, and packed with delicious fresh veggies, it is so full of flavor that you won’t even miss the egg yolks. 

This simple low-calorie omelette recipe is ready in under 20 minutes making it a great go-to meal for a quick and healthy breakfast, brunch, or dinner. It is a hearty and filling lean protein meal with over 12 g protein per serving and less than half the fat of a regular omelet! 

Whether you’re managing weight loss or just want a healthy breakfast or meal option, this egg white omelet recipe is a great simple dish to enjoy any time of day.

🙋🏽‍♀️ What Is An Egg White Omelet?

Traditional omelets use whole eggs. Healthy egg white recipes use just egg whites instead. By removing the egg yolks, it is a low-fat omelette with fewer calories. When prepared correctly, this egg white omelette recipe is fluffy and soft like a savory soufflé.

👩🏽‍🍳 Why You’ll Love This Egg White Omelette

  • Healthy: With less fat and fewer carbs and calories than traditional omelets, this veggie egg white omelet is a great healthier option. 
  • Versatile: This keto omelet is one of the most flexible dishes to dress up or down in a variety of ways. Make it fancy with extra ingredients and garnishes or keep it simple! 
  • Easy to Make: Make a delicious breakfast with complete protein in less than 20 minutes! You just need one pan and a few simple ingredients. 
  • Naturally Gluten-Free & Vegetarian: Made as directed, this is a vegetarian omelette recipe with no grains or gluten!

Latest Recipe Video!

🥘 Ingredients

This healthy omelet can be made with just a few fresh ingredients which are easily found at your local grocery store! See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

All of the ingredients for the egg white omelette on the counter with a whisk and a towel.
  • Egg Whites: Instead of using whole eggs, using egg whites significantly lowers the calorie count by eliminating the egg yolk. You’ll need about 3 large egg whites per omelet.
  • Low Fat Milk: Using a touch of low fat milk helps to add to the lightness of this recipe.
  • Olive Oil: A healthy oil to use in cooking, you only need one teaspoon of olive oil to keep the egg from sticking to the pan. Alternatively, you can melt butter in the pan. 
  • Spices: I really love to add spices to my omelets for flavor without extra calories or fat. I suggest a pinch of salt, black pepper, brown mustard seeds, and turmeric (which also gives the omelet a yellow color).
  • Fresh Veggies: When it comes to adding veggies you can get as creative as you like! My favorites to use include green bell peppers, red bell peppers, green onions, fresh spinach leaves, and diced plum tomatoes.

🍲 Ingredient Substitutions

  • Egg Substitute: Instead of fresh egg whites feel free to use an egg substitute such as liquid egg whites or egg beaters to make this egg omelette easier.
  • Garlic Salt: For an extra flavorful fluffy omelet, use garlic salt instead of regular salt or sprinkle in some garlic powder when preparing the egg mixture.

🔪 How To Make An Egg White Omelette

Here are the instructions on how to make a healthy omelette. 

Prep The Eggs: Combine a dash of salt, pepper, and low-fat milk in a small bowl. Carefully whisk in egg whites until just blended (do not overbeat) and set aside.

Whisking the eggs up in a white bowl on the counter with a napkin.

Prep The Veggies: Heat olive oil in a large nonstick skillet over medium heat. Add mustard seeds and turmeric and cook for 30 seconds. Add onions, then the rest of the veggies, and sauté for 1 minute until the veggies are soft, stirring frequently.

Cooking the vegetables in the skillet.

Add Egg Mixture: Adjust the burner to medium-low heat. Pour the egg mixture into the center of the pan over the veggies, tilting the pan to spread the eggs out evenly around the edges of the pan.

Set: Allow the omelette mixture to cook flat in the pan until the edges of the omelette begin to set (about 2 minutes).

Low calorie omelette cooking in a pan on the stove.

Cook Evenly: Slide the front edge of a heat-proof spatula between one side of the omelet and the pan. Gently lift the side of the omelet, tilting the pan to allow some uncooked egg mixture to run onto the pan. Repeat this procedure on the opposite edge. Continue cooking until the center is set (about 2 minutes). 

Egg white omelette with veggies in pan on wooden table.

Fold Omelette & Plate: Loosen the omelet from the pan with the spatula and fold the omelette into a half-moon shape. Carefully slide this perfect egg white omelet onto a plate and enjoy!

An angled shot of a white plate with an egg white omelette and a fork on it.

💭 Expert Tips

  • Add a little bit of egg yolk: Personally, I like making my omelets with a dash of milk, 3 egg whites, and a tiny bit of yolk for color and flavor. But you can omit the egg yolk altogether if you want a completely egg white omelette!
  • Use a nonstick pan: The key to easy egg white recipes is a no-mess pan! Use a nonstick skillet to keep the eggs from sticking 
  • Allow eggs to set: When you first add the egg mixture to the pan, leave the egg alone to set for a few seconds before touching it to allow the edges to set. 
  • Don’t overstuff: Be careful not to put too many ingredients inside the omelet because it will be difficult to fold. I recommend not choosing more than 3 filling ingredients for best results.

📖 Variations

  • Add Cheese: For extra creamy flavor add shredded cheese to the top of your omelet! Try cotija cheese, parmesan cheese, feta cheese, cheddar cheese, mozzarella cheese, or goat cheese. I don’t recommend adding fat-free cheese because it doesn’t melt well.
  • Garnish With Toppings: For an extra garnish, add sauteed red peppers, green peppers, or fresh herbs on top of the finished omelet. Or top with avocado or cottage cheese for a more filling meal to add more protein and healthy fats. 
  • Customize Fillings: Make this healthy omelet recipe your own by adding your desired delicious filling. Add any fresh ingredients like diced yellow onion or red onion, cherry tomatoes, leafy greens, sauteed mushrooms, or kalamata olives!
  • Seasonings: Swap the seasonings for a more herbal flavor by sprinkling the whisked egg whites with Italian seasoning before cooking. Or sprinkle the omelet with red chili flakes or some hot sauce for extra spice.

🍽 Serving Suggestions

This healthy omelette is a great high-protein breakfast or any-time meal. Enjoy it as is or pair it with a side of fresh vegetables, fresh fruit, toast, or crispy bacon. Don’t forget the fresh juice and coffee! You can also enjoy this omelet alongside a salad and healthy low-calorie biscuits for a heartier brunch or dinner.

🙌 Dietary Adaptions

  • Vegan: Make recipes with egg whites vegan by substituting real eggs with Just Egg! 
  • Dairy-Free: Omit the milk to make this egg-white omelette dairy-free. 

🫙 Storage Directions

  • Storing: If you have leftovers, allow the egg white omelette to cool completely to room temperature before storing it in an airtight container in the refrigerator for 1-2 days. I do not recommend freezing egg white recipes, as the eggs don’t freeze well, and change texture when thawed and reheated.
  • Reheating: Reheat leftovers in the microwave on medium heat until heated through.

Recipe FAQs

Are egg white omelets healthy?

Yes, a simple egg white omelet, also called a white omelette, is quite healthy! It has plenty of lean protein and is low in calories and fat. Using egg whites also makes it low in cholesterol. Enjoy heart-healthy egg white recipes for breakfast, lunch, or dinner!

How do you prepare egg whites?

If you are using fresh, whole eggs, the first thing you need to do is separate the egg whites from the egg yolks. Hovering a few inches above a medium bowl, carefully crack one egg and use both sides of the eggshell to toggle the yolk back and forth as the egg white falls into the bowl. Discard the yolks or save them in a container to use later. Once the egg whites are separated, follow the recipe as directed!

How many calories are in a low-calorie omelette?

One entire omelet made with egg whites (excluding the milk) is only about 142 calories with 5 grams of fat and over 16 grams of protein. In comparison, a basic 3 egg omelet with yolks that uses a tablespoon of regular milk (no cheese or vegetables) has about 280 calories and over 20 grams of fat. 

What are the different types of omelets?

There are several types of distinctive omelets that are defined by what they’re stuffed with, and you can make any of them with egg whites! An American omelette (which is what this healthy recipe closely resembles) typically has a golden crust from the way it evenly cooks in the pan. A Denver omelette is typically filled with ham, bell peppers, and cheese. A classic French omelet is a simple cheese omelette made with butter and no filling.

A close up overhead shot of a skillet with an egg white omelette.

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📋 Recipe Card

🎥 Watch How to Make It

https://youtu.be/4NOPGDCdUww
An overhead shot of a small skillet with an egg white omelette.
Print Recipe
4.80 from 20 votes

Low-Calorie Egg White Omelette

Ready in under 20 minutes, this low-calorie egg white veggie omelette recipe is packed with flavor and lean protein. Dig into fluffy eggs and plenty of fresh vegetables for a perfectly spiced, delicious, omelet with fewer calories and fat!
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Breakfast, Brunch
Cuisine: American, vegetarian
Diet: Gluten Free, Low Fat, Vegetarian
Servings: 1 serving
Calories: 134kcal
Author: Anjali Shah

Ingredients

  • 3 egg whites and a tiny bit of yolk (maybe 1/4 of one yolk)
  • 1 tbsp low fat organic milk note: to make this Paleo, omit the milk
  • Sprinkle of salt to taste
  • Sprinkle of black pepper to taste
  • 1 tsp extra virgin olive oil
  • ¼ tsp brown mustard seeds
  • tsp ground turmeric
  • 2 green onions finely chopped
  • ¼ cup diced plum tomato
  • ¼ cup diced bell pepper
  • ¼ cup diced baby spinach optional
Shop Ingredients on Jupiter

Equipment

Instructions

  • Combine salt, pepper, eggs and milk in a small bowl. Stir with a whisk until just blended (do not overbeat).
  • Heat oil in a large skillet over medium-high heat. Add mustard seeds and turmeric; cook 30 seconds or until seeds pop, stirring frequently. Add onions; cook 30 seconds or until soft, stirring frequently. Add tomato, bell pepper and spinach; cook 1 minute or until very soft, stirring frequently.
  • Lower heat to medium. Pour egg mixture into pan; spread evenly. Cook until edges begin to set (about 2 minutes). Slide front edge of spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge.
  • Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula, and fold in half. Carefully slide omelet onto a plate. Enjoy!

Notes

Storage Directions
  • Storing: If you have leftovers, allow the egg white omelette to cool completely to room temperature before storing it in an airtight container in the refrigerator for 1-2 days. I do not recommend freezing egg white recipes, as the eggs don’t freeze well, and change texture when thawed and reheated.
  • Reheating: Reheat leftovers in the microwave on medium heat until heated through.
Expert Tips
  • Add a little bit of egg yolk: Personally, I like making my omelets with a dash of milk, 3 egg whites, and a tiny bit of yolk for color and flavor.
  • Use a nonstick pan: The key to easy egg white recipes is a no-mess pan! Use a nonstick skillet to keep the eggs from sticking 
  • Allow eggs to set: When you first add the egg mixture to the pan, leave the egg alone to set for a few seconds before touching it to allow the edges to set. Don’t overstuff: Be careful not to put too many ingredients inside the omelet because it will be difficult to fold. I recommend not choosing more than 3 filling ingredients for best results.
Nutrition Facts panel is without milk. Nutritional Info Per Serving (with milk): 142 Calories, 5g Fat (0.9g Saturated), 392.4mg Sodium, 5.2g Carbs, 1.2g Fiber, 0.7g Sugar, 16.2g Protein
Adapted from CookingLight Magazine

Nutrition

Calories: 134kcal | Carbohydrates: 4.5g | Protein: 17.5g | Fat: 4.7g | Saturated Fat: 0.6g | Sodium: 384mg | Fiber: 1.2g
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44 responses to “Low-Calorie Egg White Omelette”

  1. I made this omelette for breakfast this morning and it was delicious! Definitely the perfect way to make an omelette!5 stars

  2. All of the spices in this omelet really made the egg whites shine. I was skeptical, but you were right. I didn’t even miss the yolks. My husband and I are trying to eat healthier and this is a great option for breakfast. It was easy to make and delicious.5 stars

  3. It’s a guilt-free and delicious way to start my day. With only a few calories, it’s packed with protein and keeps me satisfied. Definitely a breakfast staple for me!5 stars

  4. I love how thorough this is. You gave me lots of great ideas for my breakfasts this week.5 stars

  5. Love veggies in my omelets but I never thought of spices like turmeric or mustard seeds. This is fabulous!5 stars

  6. This was perfect for breakfast this morning! My hubby and I really enjoyed it, so many flavors and so delicious! Can’t wait to make this again soon!5 stars

  7. Hi Anjali! can I give my 1 year old omelette for breakfast combined with other veggies? I have never give her eggs and I have intention to start giving her now that she is 1 year. thank you

    • Hi Amanda! Yes you absolutely can! If it’s her first time trying eggs though I’d just watch her carefully for the first 24 hours after eating it to make sure she doesn’t have an allergy. Hope she loves this recipe as much as my kids do! 🙂

    • Hi Tita! Unfortunately no, I don’t think soy milk would work well in the omelet. You can substitute nonfat or whole milk for the low fat milk, but cow’s milk is best for this recipe!

    • Hi Lynnette! Do you mean cooking with coconut oil instead of butter or olive oil? Yes it should work, but the coconut oil will give the omelette a very distinct flavor (if you don’t mind that, then it should be fine! 🙂 )

      • Anjali, thanks for the quick reply! I actually meant both 🙂 I don’t mind the flavor at all, I just know coconut oil has a lower heating point, so I’d probably have to shave some cooking time off. I’ll let you know how it goes!

      • Oh! Haha yeah — that’s true – coconut oil heats up much more quickly! Keep me posted!

      • Anjali,

        Hi again! The coconut oil worked out/tasted great! I also added extra spinach(can’t get enough spinach) a dash of paprika and some fresh garlic. Everyone loved it!5 stars

  8. Omelets are a personal favorite, always seem to struggle flipping them so they don’t break or overcook. Thanks for the great post on how to do it!5 stars

    • I totally know what you mean RC! I used to have that same issue myself. Sometimes I still end up breaking them when I flip them 🙂 So glad you found this post helpful!

  9. I love eggs in any form.. and quantity :p but theyre so rich in calories. I thought one might enjoy this healthier version. Use one egg and silken tofu for a tofu scramble. Its unlike a traditional tofu scramble in that the egg in it makes the whole thing taste exactly like egg so if you use a whole portion of tofu and split it amongst 2 people, thats half an egg per person.

    And make it like you would a scramble with cream or milk and add whatever you want in it – spinach, feta, asparagus, cheese, ham, onion. My boyfriend who has literally spit out tofu couldn’t tell it was tofu. A good hearty multigrain bagel or good baguette with a side salad of bitter greens and cherry tomatoes makes an excellent lunch or brunch item.

    • Wow!! This sounds great! And I’m surprised that the tofu “disappears” into the egg mixture – that is so cool! I will definitely be trying this soon! (btw spinach, asparagus, onion and tomato are my favorite scramble add-ins!)

      • yeah I was shocked too. I supposed its because egg is quite a strong smell right? And we taste with our nose more than our tongue and the texture of silken tofu is what a scrambled egg is supposed to feel like in our mouths. So its really a great deception of sorts. try it and let me know how it came alone.

      • Yup – that makes sense to me! I actually just had a tofu scramble at a restaurant that had eggs & veggies in it – and it tasted great! Which is probably similar to what you created 🙂 Thanks again for sharing!

  10. Omelettes are all about technique…thanks for the great photos to illustrate how to do it properly (I’m still working on it and need all the help I can get)!5 stars

    • I totally agree Emily, and I’m so glad the step-by-step photos were helpful!! You’ll have to let me know how your next omelet turns out – I’m sure you’ll master it soon! 🙂

    • Thanks Lynn! Haha you know – an omelet is one of the few things my husband will make at home. Maybe it’s a guy thing 🙂

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