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Veggie Egg White Omelet - Light, Flavorful, and Protein-Packed

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2 servings
Ingredients Method

Ingredients
  

  • Egg whites: 4–6 large egg whites (about 1/2 to 3/4 cup), or carton egg whites for convenience
  • Vegetables: 1/4 cup diced bell pepper, 1/4 cup chopped onion or shallot, 1/4 cup chopped spinach, 1/4 cup sliced mushrooms, 1/4 cup diced tomato
  • Cheese (optional): 2–3 tablespoons feta, goat cheese, shredded mozzarella, or cheddar
  • Fresh herbs: 1–2 tablespoons chopped parsley, chives, or basil
  • Fat for cooking: 1–2 teaspoons olive oil, avocado oil, or butter
  • Seasoning: 1/4 teaspoon salt, 1/8 teaspoon black pepper, pinch of red pepper flakes (optional)
  • Extras (optional): 1–2 tablespoons milk or water to lighten the egg whites, a squeeze of lemon for serving

Method
 

  1. Prep the veggies. Dice your peppers, onions, mushrooms, and tomatoes into small, even pieces so they cook quickly. Roughly chop the spinach and herbs.
  2. Whisk the egg whites. In a bowl, whisk the egg whites with salt, pepper, and a splash of water or milk if using. Whisk until frothy; this helps create a tender, fluffy omelet.
  3. Preheat the pan. Heat a nonstick skillet over medium heat. Add the oil or butter and swirl to coat the surface. A well-heated pan helps prevent sticking.
  4. Sauté the hardy veggies. Add onions and mushrooms first. Cook for 2–3 minutes until softened and any moisture cooks off. Stir in bell peppers and cook 1–2 more minutes.
  5. Add quick-cooking veggies. Toss in spinach and tomatoes. Cook just until the spinach wilts and tomatoes warm through. Taste and season lightly.
  6. Remove or spread the veggies. For a cleaner fold, slide the veggies onto a plate. Or leave them in the pan, spread in an even layer, and pour the egg whites over the top.
  7. Pour in the egg whites. Reduce heat to medium-low. Add egg whites to the pan and tilt to spread. Use a spatula to gently lift the edges as they set, letting uncooked whites flow underneath.
  8. Add cheese and herbs. When the surface is mostly set but still glossy, sprinkle cheese and fresh herbs over one half. This prevents a dry interior.
  9. Fold and finish. Use a spatula to fold the omelet in half. Cook 30–60 seconds more to melt the cheese and finish setting the center. Don’t overcook; egg whites turn rubbery quickly.
  10. Serve. Slide onto a plate. Add a squeeze of lemon or a light drizzle of olive oil if you like. Enjoy hot with fruit, toast, or a simple green salad.