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

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!

Video

https://youtu.be/4NOPGDCdUww

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