Egg White Omelette

This easy Egg White Omelette is fluffy, flavorful and packed with veggies. Made with no yolk, this recipe is the perfect high protein low calorie breakfast – low in fat but rich in flavor!

If you are looking for diet foods that are low in calories and high in protein, egg whites are the solution. One egg white has just 18 calories, most of which come from protein (3.6 g each) – no fat and no carb! Whether for egg white oatmeal, egg white bites or egg white frittata, they come in very handy in lots of recipes. But sadly, they often get a bad rap for tasting bland and boring.

My easy egg white omelette recipe will prove you wrong. Thick, fluffy and so delicious, it tastes the same of a regular omelet. I eat this almost every day after my workouts – the best breakfast to load up on lean protein with zero fats. You can serve it on its own, with cheese, and with some carbs like a baked sweet potato or crispy arepas.

Ingredients you’ll need

Here’s an overview of what you need to make a simple omelet with egg whites and no yolk. I’ve also included more details and tips, precise measurements can be found in the recipe card at the bottom.

• Egg whites – For convenience I used liquid egg whites in brick, but you can also separate yolks and whites from whole eggs. Keep the yolks aside for other recipes.
• Vegetables – This recipe uses fresh spinach and cherry tomatoes. Feel free to customize it with additional veggies such as scallions, onions, red bell pepper, zucchini or mushrooms.
• Olive oil – To grease the skillet and prevent sticking, you can substitute with cooking spray or butter. Also if you watch your weight, do not skip the oil or the egg whites will stick to the pan.
• Seasonings – I seasoned my protein omelet with kosher salt and freshly ground black pepper. Other ideas are garlic powder, onion powder, smoked paprika and Italian seasoning.
• Extras – For more flavor and texture, add other ingredients such as Parmesan cheese, sharp cheddar, mozzarella cheese, diced bacon or chopped ham.

How to make egg white omelette

Step 1- Sauté the veggies. Heat a non-stick skillet over medium heat, then add half of the olive oil or a light mist of cooking spray. Chop the spinach and cut the tomatoes into halves, then add to the skillet. Sauté for 1-2 minutes, or until spinach is wilted.

Step 2- Beat egg whites. In a medium bowl, combine egg whites with sautéed vegetables, salt, and pepper. Lightly beat with a fork or whisk until the mixture becomes slightly foamy. For added flavor, you can mix in other ingredients such as cheese or cooked bacon.

Step 3- Cook. Return the skillet to medium heat and add the remaining olive oil to grease the surface. Once heated, pour in the egg white mixture, tilting the pan to spread it evenly. Cook on low heat for 3-5 minutes or until the egg whites set. Use a spatula to gently fold the omelette in half, then season with more salt and pepper if necessary. Enjoy warm.

Egg white omelet ideas

Here are some recipe variations, in case you want more flavors and textures. This egg white only omelette is quite simple, so you can freely customize it to match your preferences. Parmesan cheese and ham are my favorite.

• Cottage cheese filling: Before folding, add a dollop of cottage cheese in the center for a protein-packed creamy filling.
• Cheese egg white omelette: Add grated Parmesan cheese, shredded cheddar cheese, low fat mozzarella, or crumbles of briny feta cheese. Also dairy-free cheese goes well.
• Extra meat: Make a meaty keto omelet with egg whites, bacon, ham or leftover turkey for more protein and flavor.
• Fresh vegetables: Make a fluffy egg white omelette with veggies such as chopped onion, red bell pepper, Portobello or white button mushrooms, or zucchini.
• More seasonings: Add other herbs and seasonings such as garlic powder, onion powder, smoked paprika, cayenne pepper and Italian seasoning.

Meal prep and storage

Allow to cool completely to room temperature before storing. Once cool, transfer the omelet to an airtight container and refrigerate for a maximum of 3 days. To reheat, you can warm it up in a skillet or quickly microwave. Enjoy immediately, seasoned with more salt and pepper if necessary.

Freezing is not recommended, as the dish tends to lose flavors and texture. However, it can still be stored in the freezer if needed. Pack leftovers in zipper bags or place in an airtight container, then store it in the freezer for up to 2 months. When you’re ready to eat, allow to thaw and reheat in the microwave or on the stovetop until warmed through.

Serving ideas

This dish is ideal as a quick breakfast, lunch and dinner. You can serve it with more vegetables, such as fire roasted tomatoes, air fryer Brussels sprouts or a simple spinach salad for more vitamins and fibers. To make it a more balanced meal, side with a source of carbohydrates such as protein bagels, baked sweet potato, or soft slices of oat bread. It goes well potato fritters too, especially for breakfast.

Frequently asked questions

More egg recipes

• Hard boiled eggs
• Breakfast casserole
• Egg white frittata
• Starbucks egg bites recipe
• Air fryer soft boiled eggs
• Sunny side up eggs
• Over easy eggs
• Over medium eggs