Keep the delicious, ditch the cholesterol with this quick and simple Egg White Omelet.
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This isn’t your grandma’s method of creating an omelet, but possibly it was HER grandma’s way of serving a light and healthy, delicious omelet. The art of beating egg whites to a froth for an omelet seems to have been lost for many generations, but happily, now is found. So, if you get your hands on an old-fashioned egg beater, give it a whirl! Of course, you can use an electric mixer, a whisk, or even a fork. If you are making more than one omelet, be sure the egg whites are whipped immediately prior to pouring into the pan.
Every person should know how to create a simple omelet. They’re good for any meal of the day, and can be quite healthy and filling. This version is a good one if you’re watching cholesterol. Keep the heat at medium-low, to keep the egg portion soft and not rubbery.
You’re going to love the simplicity of this high-protein, low-cholesterol dish. Of course, you can change the filling ingredients to suit your taste, or even provide options for each person to choose their own fillings. Cheese fillings can be hard or soft cheeses, and veggie fillings can be leafy or not. Chop any leafy greens, and keep the veggie fillings on the smaller side and uniform, so they’ll cook evenly. The combinations are literally endless, limited only by your preferences and supplies on hand.
Other recipe options for limiting cholesterol include Garlic Mushrooms, or Brussels Sprouts With Cranberries, which will make an excellent choice to set beside your omelet. This Vegetarian Succotash is another low-cholesterol option. I’d also like a simple baked tomato. Just slice a tomato into 4 pieces without cutting clear through, salt and pepper it, and pop it into a 350°F oven for 10-15 minutes.
Is Egg White Omelet Healthy?
This extremely healthy breakfast is high in protein, vitamins, and antioxidants. It can be made dairy-free by substituting in plant-based feta, or other plant-based cheeses. The red, yellow, or orange pepper provides plenty of vitamin C. The spinach provides lots of iron, as well as vitamin C. Some folks like to ‘stretch’ the egg portion a bit by adding approximately 1/4 cup of water or milk. This is simply a preference, not absolutely necessary.
Why choose egg whites over the whole egg?
If you are trying to cut cholesterol in your diet, but don’t want to cut out omelets, this is the way to go. Egg whites are quite heavy in protein, while the yolks contain a lot of cholesterol. It’s true that the yolks are also very nutritious, so realize you’re losing nutrients such as calcium, iron, zinc, copper, manganese, and vitamins B6, folate, and B12 by cutting out the yolk.
INGREDIENTS
- 3 large egg whites
- 1/4 cup baby spinach, chopped
- 1/4 cup bell peppers, diced
- 1 tablespoon feta cheese, crumbled
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon olive oil
- Fresh herbs (such as chives or parsley), for garnish
INSTRUCTIONS
Whisk
Prepare egg whites.
Sauté
Cook vegetables.
Fold
Assemble and finish the omelet.
Devour!
FAQs & Tips
Omelets are best eaten fresh. They are so quick and easy to make, so versatile, that’s the way to go. Freezing then reheating is not recommended. Storing in the fridge for up to 3 days and reheating is possible, although not as appealing as the fresh item, as they tend to get rubbery. These can be reheated in the microwave at 80% power in 15-second increments until heated through.
In addition to the flavorful and colorful veggies, the egg portion can also be made more colorful with the addition of ¼ tsp. turmeric, and a pinch of mustard. A bit of dried parsley, oregano, and/or rosemary adds to the flavor and color, too.
The neutral base of the egg whites provides a blank canvas on which to create from whatever you have on hand, or whatever appeals. Just remember to cook the veggies first, so they’ll be the right texture. Good possibilities are onion, garlic, and mushrooms. Use white, cremini, or shiitake mushrooms. If you are cooking several omelets, the veggies can be cooked separately and then sprinkled into the omelet pan. Some chopped and massaged kale will add quite a bit of texture. Try cheddar, or smoked Gouda cheese, either dairy or non-dairy.
Serving Suggestions
Any kind of omelet and a green salad such as this Kale Salad With Cranberries is a perfect meal for any time of day, in my book! Some more options include a side of Sautéed Sweet Potatoes, or Roasted Strawberries, or both! This omelet along with all three of the above would be an absolutely beautiful meal, full of color and the antioxidants that go with it.
Ingredients
- 3 large egg whites
- 1/4 cup baby spinach chopped
- 1/4 cup bell peppers diced
- 1 tablespoon feta cheese crumbled
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon olive oil
- Fresh herbs such as chives or parsley, for garnish
Instructions
- In a mixing bowl, whisk the egg whites with salt and pepper until frothy.
- Heat olive oil in a non-stick skillet over medium heat and sauté bell peppers and spinach until slightly softened.
- Pour the egg whites over the vegetables, cook until the edges start to set, then sprinkle feta cheese on one half.
- Fold the omelet in half, covering the cheese, and cook until the egg whites are fully set.
- Carefully slide the omelet onto a plate and garnish with fresh herbs.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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