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Feta and Spinach Egg White Omelette

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

    feta and spinich 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!

    Why are eggs yolks are good for you?

    Protein: Egg yolks contain 43% of the protein found in an egg.

    Calcium: An egg yolk provides 21.9 mg calcium as compared to an egg white which only has 2.3 mg.

    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.)
    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 spinich egg white omelette

    Feta and Spinach Egg White Omelette

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    This Feta and Spinich egg white omelet is delicious and super easy to make. The perfect start to your healthy breakfast!
    PREP: 5 mins
    COOK: 5 mins
    TOTAL: 10 mins
    Servings: 1


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


    • 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.


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


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

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    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

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