Feta and Spinach Egg White Omelet

This feta and spinach egg white omelette is a delicious, low-calorie, high-protein way to start your day.

Breakfast is something I usually drink in the form of a smoothie, but I love eating eggs when I have a few extra moments to cook or eat at home before starting my day. Packed with protein and low in calories, eggs are the perfect way to help you feel full until lunch while also getting essential vitamins and nutrients. My Feta and Spinach Egg White Omelet is a delicious way to start the day and meet your healthy eating goals, especially if you’re trying to cut calories!


  • Protein: While the yolk contains the bulk of the nutrients, egg whites are almost entirely protein with no fat or carbs, making it very popular for those trying to lose weight or build muscle.
  • Olive oil: I cook with olive oil most often as it is a heart-healthy oil that has a mild flavor.
  • Red onion: Vibrant in color and flavor, it softens and sweetens as it cooks.
  • Sun-Dried Tomatoes: Sun-dried tomatoes have a slightly chewy texture and add a nice tartness and acidity to the omelette.
  • Spinach: I usually use baby spinach as the leaves are smaller to begin with and it cooks quickly. Spinach is packed with nutrients like vitamin E and magnesium.
  • Feta cheese: A soft, crumbly cheese made from goat’s milk that’s flavorful and salty.

How to make Feta and Spinach Egg White Omelet

liz dices red onion

Start your feta and spinach and egg white omelette by dicing your red onion, shredding the sun-dried tomatoes, and washing your baby spinach.

Liz separates the yolks from the whites

Next, take your eggs and separate the yolks from the whites. My favorite way of doing this is to simply pass the yolk back and forth between two halves of the bowl and drop the egg white into the bowl.

Beat egg whites in a bowl

Then beat the egg whites in a bowl.

Drizzle olive oil into the pan

Next, heat the olive oil in a skillet over medium-high heat.

Add the sun-dried tomatoes to the pan

Add the onion and tomato to the pan and cook until the onion is soft and starting to look translucent.

Put the spinach in the pan

Add the spinach and a pinch of salt and pepper and cook until the spinach wilts.

Spinach wilted and cooked

Once the spinach is wilted and light green, turn the heat down to medium.

Put the egg white in the pan

Then take your egg white and pour it over the top of the veggies.

Adding feta cheese to the omelette

When the egg whites are almost done, crumble the feta on top before folding the edges of the egg over the center and forming the omelette.

A forkful of feta and spinach and egg white omelet.

Serve with Kalamata olives or garnish with scallions or parsley and enjoy your feta, spinach and egg white omelette!

Frequently asked Questions:

Are Egg White Omelettes Healthy?

Being high in protein while being low in calories, fat and cholesterol, protein omelettes are very good for you!

Is it omelette or omelette?

They’re both right, omelet being the Americanized spelling of the French dish.

Do protein omelettes have fewer calories?

Eggs are generally low in calories, with one egg having around 71 calories. But the protein in 1 egg is only 15 calories, which would also make an egg white omelette lower in calories.

Feta and Spinach Egg White Omelet

More delicious breakfasts

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Liz eats feta and spinach and egg white omelets.

Omelets are quick and easy to make at home, and my Feta Spinach and Egg White Omelette is a healthy and delicious way to start the day.

Your fork is waiting.

Omelette with feta and spinach protein 2

Feta and Spinach Egg White Omelet

This feta and spinach egg white omelette is a delicious, low-calorie, high-protein way to start your day.

PREPARATION: 5 minutes

COOK: 5 minutes

IN TOTAL: 10 minutes

Servings: 1

  • 3 protein (yolk removed – see notes)
  • 1 tablespoon olive oil
  • 2 tablespoon Red onion (chopped)
  • 2 tablespoon sun dried tomatoes (chopped)
  • 2 cups baby spinach
  • 2 tablespoon crumbled feta cheese
  • In a small bowl, beat the egg whites until light and fluffy, about 1 minute.

  • Heat a large non-stick skillet over medium-high heat. Drizzle olive oil in skillet, then sauté onions for 2 minutes until translucent.

  • Add sundried tomatoes and spinach and sauté another minute or so until spinach has wilted. Season with a little salt and pepper.

  • Using a rubber spatula, move all the vegetables to the center of the pan. Pour in the egg mixture and reduce the heat to medium. While the eggs are cooking, use the spatula to lift the cooked eggs and hold the pan to allow the liquid mixture to move to the outer rim. Continue this method until you can easily move your spatula around the entire rim of the pan.

  • Sprinkle feta on top during the last minute of cooking. Beat in eggs before serving.

To separate the yolk from the white, gently shake the yolk back and forth between the two halves of the shell, allowing the white to slide out. Alternatively, you can gently hold the egg in your hand and let the egg white slide through your fingers.

Portion: 1omeletteCalories: 345kcalCarbohydrates: 13GProtein: 18GFat: 26GSaturated Fatty Acids: 7GPolyunsaturated fat: 2GMonounsaturated fatty acids: 14GCholesterol: 30mgSodium: 664mgPotassium: 995mgFiber: 3GSugar: 2GVitamin A: 6150ieVitamin C: 48mgCalcium: 252mgIron: 3mg

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