Feta and Spinach Egg White Omelette

Eggs are a nutritional powerhouse. One egg only has 79 calories and is loaded in minerals, nutrients and of course protein.

If you typically avoid egg yolks to save fat and calories, I urge you to reconsider. The yolk is where all of the vitamins are!

Four reasons why are eggs yolks are good for you.

1. Protein: Egg yolks contain 43% of the protein found in an egg.
2. Calcium: An egg yolk provides 21.9 mg calcium as compared to an egg white which only has 2.3 mg.
3. Phosphorus: If you skip the yolk, you’re missing out on 66.3 mg phosphorus (which helps maintain bone and muscle health, improves kidney function and more.)
4. Vitamins A, E, D, and K: Egg whites do not provide any of these nutrients – they are all in the yolk.

Is this freezer friendly?

If you’re looking for a recipe that is better for make-ahead I would have you consider looking at my Spinach and Feta Greek Egg Bake recipe instead.

Your fork is waiting.

Feta and Spinach Egg White Omelette

Liz Della Croce

This Feta and Spinich egg white omelet is delicious and super easy to make. The perfect start to your healthy breakfast!

0 from 0 votes

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 5 mins

Total Time 10 mins

Course Breakfast

Cuisine American

Servings 1

Calories 203 kcal

Ingredients

  

1x2x3x

• 1 egg + 3 egg whites
• 2 tbs red onion minced
• 2 tbs sun-dried tomatoes minced
• 2 c baby spinach
• 2 tbs feta

Instructions

 

• Heat a large non-stick pan on medium-high heat.
• Meanwhile, whisk together egg and egg whites and set aside.
• Spray pan with non-stick spray and saute onions for 2 minutes until translucent.
• Add sun-dried tomatoes, spinach and saute an additional minute or so until spinach is wilted.
• Season with a bit of salt and pepper to taste.
• Using a rubber spatula, move all of the veggies into the center of the pan and spray a bit more non-stick spray around the edge of the pan.
• Pour in egg mixture and reduce heat to medium. As the eggs cook, use the spatula to lift up the cooked eggs and hold the pan allowing the runny mixture to move to the outside edge. Continue doing this method until you can easily move your spatula around the entire edge of the pan.
• During the last minute of cooking, sprinkle feta on top.
• Fold over eggs before serving.

Chef's Notes

Excellent source of Vitamin A, good source Vitamin C, Iron and Calcium

Nutrition

Calories: 203kcalCarbohydrates: 8.1gProtein: 21.6gFat: 9.7gSaturated Fat: 7.4gCholesterol: 232mgSodium: 504mgFiber: 1.6g

Keyword egg white Omelettes

Related Posts:

• Spinach and Feta Greek Egg Bake
• Low-Carb Bacon, Egg, and Spinach Casserole
• Greek Breakfast Egg Skillet with Sautéed Veggies and Feta
• White Bean Dip with Feta and Herbs
• Mexican Egg Bake with Beans and Cheese
• Baked Vegetable Egg Rolls with Bacon

Did you make this?If so tag @thelemonbowl using the using the hashtag #thelemonbowl to be featured!