Feta and Spinach Egg White Omelette

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

Feta and spinach egg white omelette with kalamata olives.

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


  • Egg whites: While the egg yolk contains the majority of the nutrients, egg whites are almost entirely protein with no fat or carbs, making them very popular for those trying to lose weight or build muscle.
  • Olive oil: I most commonly cook with olive oil as it’s a heart healthy oil that is mild in flavor.
  • Red onion: Vibrant in color and flavor, it softens and sweetens as it cooks.
  • Sun-dried tomatoes: A bit chewy in texture, sun-dried tomatoes add a lovely tart, acidity to the omelette.
  • Spinach: I usually use baby spinach, as the leaves are smaller to begin with and it cooks down quickly. Spinach is full of nutrients like vitamin E and magnesium.
  • Feta cheese: A soft, crumbly cheese made from goat’s milk that is tangy and salty.

How to Make Feta and Spinach Egg White Omelette

liz dicing red onion

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

Liz separating egg yolk from white

Next take your eggs and separate the yolk from the whites. My favorite way to do this is just passing the yolk back and forth between two halves of the shell letting the white fall into the bowl.

Whisking egg whites in a bowl

Then whisk your egg whites in a bowl until fluffy.

Drizzling olive oil in pan

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

Adding sundried tomato to pan

Add the onion and tomato to the pan and cook until onion is softened and starts to look translucent.

Adding spinach to pan

Add the spinach as well as a pinch of salt and pepper, then cook until spinach is wilted.

Spinach wilted and cooked

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

Adding egg white to pan

Then take your egg whites and pour them over the top of the veggies.

Adding feta cheese to omelette

When the egg whites are almost done cooking, crumble the feta over the top before folding the edges of the egg over the middle, forming the omelette.

Forkful of feta and spinach egg white omelette.

Serve with kalamata olives or garnished with green onion or parsley, and enjoy your Feta and Spinach Egg White Omelette!

Frequently Asked Questions:

Are egg white omelettes healthy?

Since they are high in protein while being low in calories, fat, and cholesterol, egg white omelettes are very good for you!

Is it omelet or omelette?

They are both correct, with omelet being the Americanized spelling of the French dish.

Do egg white omelettes have less calories?

Eggs in general are low calorie, with one egg being around 71 calories. But the whites of 1 egg are just 15 calories, which would make an egg white omelette lower in calories as well.

Feta and spinach egg white omelette

More Tasty Breakfasts

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Liz eating feta and spinach egg white omelette.

Omelettes are quick and easy to make for yourself at home, and my Feta and Spinach Egg White Omelette is a healthy and delicious one to start your day.

Your fork is waiting.

Feta and Spinach Egg White Omelette 2

Feta and Spinach Egg White Omelette

This feta and spinach egg white omelette is a delicious, low-calorie, protein packed way to start your day.
PREP: 5 minutes
COOK: 5 minutes
TOTAL: 10 minutes


  • 3 egg whites (yolk removed – see notes)
  • 1 tablespoon olive oil
  • 2 tablespoons red onion (minced)
  • 2 tablespoons sun-dried tomatoes (minced)
  • 2 cups baby spinach
  • 2 tablespoons crumbled feta cheese


  • In a small bowl, whisk the egg whites until light and fluffy, about 1 minutes.
  • Heat a large non-stick pan on medium heat. Drizzle pan with olive oil then 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. 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.

Last Step:

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To separate yolk from egg whites, carefully pour the yolk back and forth between the two shell halves, allowing the whites to slip out. Alternatively, hold the egg gently in your hand letting the whites slip through your fingers.


Serving: 1omeletteCalories: 345kcalCarbohydrates: 13gProtein: 18gFat: 26gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 30mgSodium: 664mgPotassium: 995mgFiber: 3gSugar: 2gVitamin A: 6150IUVitamin C: 48mgCalcium: 252mgIron: 3mg
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