Healthy Low Calorie Omelette (With Egg Whites!)
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.Packed with fresh veggies and flavorful spices, my low calorie omelette with egg whites is great for anyone looking for all the fluffy deliciousness of a classic omelette with fewer calories and fat! Whether served for breakfast, brunch, lunch, or dinner, my easy healthy omelette recipe is a tasty and satisfying meal your family will love!
If you’ve ever wondered if a low calorie omelette recipe 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 filled with delicious fresh veggies, my version is so full of flavor that you won’t even miss the egg yolks. Plus, it’s super quick and easy!
Whether you’re managing weight loss or just want a healthy breakfast or meal option, this egg white omelette is a great dish you can enjoy any time of day.
👩🏽🍳 Why I Love This Recipe
I promise, this is the best healthy omelette recipe! Traditional omelets use whole eggs, but healthy egg white recipes use just egg whites. I love that just by removing the egg yolks, it still has plenty of lean protein and is now low in cholesterol, fat, and calories.
In fact, one entire egg white omelet (excluding milk) is only about 142 calories, 5 grams of fat, and over 16 grams of protein. That’s almost a 100 calorie omelette! In comparison, a basic 3 egg omelet with yolks with a tablespoon of regular milk (no cheese or vegetables) has on average 280 calories and over 20 grams of fat.
Plus, my heart healthy omelette is incredibly delicious. Don’t let low calories fool you. When prepared correctly, my egg white omelette recipe is layered with flavor, fluffy, and soft like a savory soufflé.
I also love that while it’s naturally gluten-free and vegetarian, it also happens to be keto-friendly and super versatile. You can easily dress it up or down by omitting or adding extra ingredients and garnishes. You can experiment with so many different healthy omelette ideas.
My favorite part is that this simple dish is ready in under 20 minutes and calls for just basic ingredients, making it a great go-to meal for a quick and healthy meal. It allows me to feed my family something delicious and healthy with not much effort.
Latest Recipe Video!
🥘 Ingredients
My healthy low calorie omelette is made with just a few fresh ingredients easily found at your local grocery store! See the recipe card below for the exact amounts and nutritional information.
Egg Whites: Instead of using whole eggs, I use fresh egg whites as the base of my healthy omelet. This significantly lowers the calorie count and cholesterol. You can also use an egg substitute such as liquid egg whites or egg beaters if you prefer. You’ll need about 3 large egg whites per omelet.
Low Fat Milk: I add just a touch of low fat milk to make the omelette light and fluffy. You can use a dash of water if you want to keep it dairy-free.
Olive Oil: This is a healthy oil to use in cooking. I only use 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 for flavor without extra calories or fat. I suggest a pinch of salt, black pepper, brown mustard seeds, and turmeric (which also gives my omelet a lovely yellow color). For even more flavor, you can use garlic salt instead of regular salt or sprinkle in some garlic powder.
Fresh Veggies: When it comes to adding veggies you can get as creative as you like and it’s still a low fat omelette. My favorites include green bell peppers, red bell peppers, green onions, fresh spinach leaves, and diced plum tomatoes.
🔪 How To Make A Low Calorie Omelette
Learning how to make a healthy omelette is easy! Just follow my simple instructions, and it will come out perfectly.
Watch the video below to see the step-by-step process of my low calorie egg white omelette.
Prep The Eggs: To begin, I put the eggs, along with a dash of salt, pepper, and low-fat milk, in a small bowl. Then I carefully whisk everything until just blended (do not overbeat) and set it aside.
Prep The Veggies: Once the eggs are prepped, I heat a little olive oil in a large nonstick skillet over medium heat. Then I add the mustard seeds and turmeric and cook for 30 seconds. Next, I add the onions, followed by the rest of the veggies, and sauté for 1 minute until the veggies are soft, stirring frequently.
Add Egg Mixture: When the veggies are done, I turn the burner down to medium-low heat. Now, I 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.
Cook Until Set: With the eggs added, I now let the omelette mixture cook in the pan until the edges of the omelette begin to set (about 2 minutes). All I do is let the eggs cook. You don’t need to stir the omelette.
Cook Evenly: After the edges set, I slide the front edge of a heat-proof spatula between one side of the omelet and the pan. Next, I gently lift the side of the omelet, tilting the pan to allow some uncooked egg mixture to run onto the pan, and repeat this procedure on the opposite edge. Then, I just let it continue cooking until the center is set (about 2 minutes).
Fold Omelette & Plate: When done, I loosen the omelet from the pan with the spatula and fold it into a half-moon shape. Then, I carefully slide my perfect egg white omelet onto a plate and enjoy!
💭 Expert Tips
My #1 Secret Tip for making my healthy omelette is to use a nonstick skillet, and make sure your skillet is greased properly (either with olive oil, olive oil spray, or butter) before adding your egg mixture. This ensures that your omelette doesn’t stick to the pan and makes flipping and folding much easier. This is the key to easy egg white recipes.
Other Tips To Keep In Mind:
- Add A Little 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. The amount of yolk is so small it’s still a low fat omelette recipe. Of course, you can omit egg yolk altogether.
- Let The Eggs Set: After you first add the egg mixture to the pan, leave the egg alone and let the edges set. This helps keep the omelette intact and prevents it from breaking apart.
- Cook On Medium-Low: Cooking at a lower temperature prevents the eggs from burning and ensures they cook evenly throughout.
- Don’t Overstuff: Be careful not to put too many ingredients inside the omelet because it will be difficult to fold. For the best results, I recommend not choosing more than 3 filling ingredients.
📖 Variations
Add Cheese: For extra flavor and creaminess, I love topping my omelette with some shredded cheese! 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 added flavor and texture, garnish it with sauteed red peppers, green peppers, or fresh herbs. I also like adding more protein and healthy fats with avocado or cottage cheese for a more filling meal.
Customize Fillings: Have fun with your healthy omelette fillings. Add any fresh ingredients like diced yellow onion or red onion, cherry tomatoes, leafy greens, diced asparagus, sauteed mushrooms, or kalamata olives! You can use anything you like.
Seasonings: Swap the seasonings for a more herby flavor by sprinkling the whisked egg whites with Italian seasoning before cooking. Alternatively, sometimes I’ll also sprinkle the omelet with red chili flakes or add some hot sauce for extra spice.
Use Whole Eggs: You don’t have to use just the whites to make a low calorie egg omelette. Feel free to use 2 whole eggs instead. If you watch your fillings, it will still be relatively low cal and healthy.
Add More Protein: I know this recipe already has a good amount of protein, but if you need a true high protein low calorie omelette, you can add some veggie sausage, tempeh bacon, vegan chorizo, or even beans.
Vegan: It’s easy to make my healthy egg omelette vegan-friendly! The main swap here to make recipes with egg whites vegan is to substitute real eggs with Just Egg!
Dairy-Free: All you have to do is omit the milk to make this egg white omelette dairy-free. This works for both a dairy-free and a vegan option.
🍽 Serving Suggestions
My healthy breakfast omelette is so much more than a morning meal! It works as a high-protein breakfast or an any time of day meal. Enjoy it on its own or pair it with a variety of sides like fresh vegetables, crispy bacon, or a slice of whole-grain bread. Here are some of my favorite ways to serve this homemade omelette:
With Bread: Serve your low calorie omelet with whole-grain toast, an English muffin, these healthy low-calorie biscuits, or a slice of this buckwheat sourdough bread. You could also make a breakfast burrito with these almond flour tortillas or some pita bread.
With Salads: A simple green salad with mixed greens, cherry tomatoes, and this vegan Italian dressing goes wonderfully with this omelette. Other options are this keto Greek salad and tomato avocado cucumber salad. Alternatively, this fresh breakfast fruit salad is a sweeter option.
With Sides: Roasted vegetables or these vegan roasted potatoes always make for a nutritious side, or to switch things up try my air fried sweet potato fries.
With Sauces: I will often enhance my low calorie omelette with hot sauce, salsa, or chutney. For a creamy addition, try a dollop of Greek yogurt, a drizzle of this smoky red pepper crema, or avocado puree.
🫙 Storage Directions
Fridge: If I have leftovers, I let the omelette cool completely to room temperature and then place it in an airtight container. It will keep for 1-2 days. I don’t recommend freezing egg white omelettes, as the texture changes when thawed and reheated.
Reheating: To reheat, I put the omelette on a microwave-safe plate and heat it in the microwave on medium power until it’s warmed through. You can also reheat it in a nonstick skillet over low heat.
❓ Recipe FAQs
WHY IS MY OMELETTE WATERY?
Your healthy omelette might turn out watery if the vegetables release too much moisture. Make sure to sauté them enough before adding the eggs. Also, avoid over-whisking the eggs, as this can introduce too much air and make the omelette watery.
WHAT DO I DO IF MY OMELETTE STICKS TO THE PAN?
If your omelette seems to be sticking to the pan, gently run a heat-proof spatula around the edges and under the omelette to loosen it, adding a bit more oil if needed. It’s important to use enough oil or butter. Additionally, use a nonstick pan and make sure it’s hot enough before adding the eggs.
WHY ARE MY EGGS RUBBERY?
Eggs can become rubbery if they are overcooked or cooked at too high a temperature. It’s important to cook omelettes on medium-low heat.
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📋 Recipe Card
🎥 Watch How to Make It
Healthy Low-Calorie Omelette
Ready in under 20 minutes, my healthy, low-calorie omelette is packed with flavor and lean protein. Made with egg whites for fewer calories and fat, this tastes just like a classic omelette but is lightened up and healthier!
Servings: 1 serving
Calories: 134kcal
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
- ⅛ tsp ground turmeric
- 2 green onions finely chopped
- ¼ cup diced plum tomato
- ¼ cup diced bell pepper
- ¼ cup diced baby spinach optional
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.
- 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
Calories: 134kcal | Carbohydrates: 4.5g | Protein: 17.5g | Fat: 4.7g | Saturated Fat: 0.6g | Sodium: 384mg | Fiber: 1.2g
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.
Awesome!! Thanks Holly!
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!
Thanks Gianne! So glad to hear that!
Oh I love how tasty and healthy it is! This definitely be my go-to breakfast!
Yay! I’m so happy to hear that Jo! 🙂
I love how thorough this is. You gave me lots of great ideas for my breakfasts this week.
Thanks Sarah!! Enjoy!
Love veggies in my omelets but I never thought of spices like turmeric or mustard seeds. This is fabulous!
It’s a fun twist on the classic recipe – I’m glad you liked it!
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!
Yay!! I’m so happy to hear that Beth! 🙂
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! 🙂
Can i substitute the low fat milk with soy milk instead?
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!
I love omelettes! One of my fav dishes on the weekends! <3
Glad to hear it Roxana!
I love to eat omelettes during the weekends! xx
They’re a great weekend staple for sure!
Hi Anjali! Would this work with coconut oil?
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!
Oh great!! So glad it worked out!
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!
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!
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!
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)!
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! 🙂
That looks delicious. I love that you include so many pictures.
Thanks! 🙂
beautiful! my husband makes the omelets in our home…
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 🙂