Egg White Omelette with Spinach and Feta – A 320-Calorie Healthy Breakfast Option

This Egg White Omelette with Spinach and Feta is a deliciously light and nutritious breakfast that keeps you energized throughout the day. With fluffy egg whites, fresh spinach, and tangy feta cheese, this 320-calorie omelette is packed with protein and flavor, making it a perfect choice for a balanced morning meal.

Key Information

• Preparation Time: 5 minutes
• Cooking Time: 10 minutes
• Total Time: 15 minutes
• Number of Servings: 1
• Serving Size: 1 omelette

Nutritional Information (Per Serving)

• Calories: 320
• Protein: 25g
• Carbohydrates: 5g
• Fat: 20g
• Dietary Preferences: Gluten-free, vegetarian

Ingredients

• 4 large egg whites
• 1 cup (30g) fresh spinach, chopped
• 2 tbsp (28g) crumbled feta cheese
• 1 tbsp (15ml) olive oil or cooking spray
• Salt and pepper to taste
• Optional: a pinch of red pepper flakes for heat

Method of Preparation

1. Heat the Pan: Warm a non-stick skillet over medium heat and add the olive oil or lightly coat the pan with cooking spray.
2. Sauté the Spinach: Add the chopped spinach to the skillet and cook for 1-2 minutes until wilted. Remove the spinach from the pan and set aside.
3. Cook the Egg Whites: Pour the egg whites into the skillet. Allow them to cook undisturbed for 2-3 minutes, or until the edges start to set.
4. Add the Filling: Evenly distribute the sautéed spinach and crumbled feta on one half of the omelette. Season with salt, pepper, and optional red pepper flakes.
5. Fold the Omelette: Carefully fold the other half of the omelette over the filling. Cook for an additional 1-2 minutes, or until the egg whites are fully set.
6. Serve Hot: Slide the omelette onto a plate and enjoy immediately.

Tips for Culinary Success

• Avoid Overcooking: Egg whites can become rubbery if overcooked. Remove the omelette from heat as soon as it’s set to keep it tender.
• Add Extra Veggies: Enhance the omelette with extra vegetables like mushrooms, onions, or bell peppers for added nutrition.
• Use a High-Quality Non-Stick Pan: This will ensure the omelette cooks evenly and slides off easily without sticking.

Frequently Asked Questions (FAQs)

1. Can I use whole eggs instead of egg whites?
Yes, but the calorie count will increase. Two whole eggs can be substituted for the four egg whites.

2. How do I store leftover omelette?
It’s best to eat the omelette fresh, but you can refrigerate leftovers for up to 1 day. Reheat in a skillet for best results.

3. What can I use instead of feta cheese?
Goat cheese or shredded mozzarella are great alternatives, offering a different flavor profile while still providing a creamy texture.

This Egg White Omelette with Spinach and Feta is a flavorful and healthy way to kickstart your day. Packed with protein and fresh ingredients, this 320-calorie breakfast option is ideal for anyone looking to enjoy a light yet satisfying meal.