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Egg White Omelette
Published June 22, 2025
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A hearty and nutritious veggie studded Egg White Omelette. Made with protein rich egg whites (no yolks), vibrant bell pepper and tomatoes, tender baby spinach, and tangy feta. It’s a healthy and satisfying breakfast to kick start your day!
This is a Mediterranean style omelette made with only the egg whites, and it’s brimming with fresh inviting flavor. This savory dish even passes for a tasty lunch or dinner entree when you want something simple but filling.
It’s an excellent way to use up leftover egg whites or you can use just egg whites from the carton as well. And it’s a great way to include a fair amount of vegetables in your morning meal.
It pairs perfectly with whole English muffins or toast (drizzled with avocado oil or topped with smashed avocado), hash browns sautéed in olive oil, or browned turkey sausage and fresh fruit.
Possible Variations:
It’s a very adaptable recipe where you can easily switch up the fillings with veggies you have on hand. Other great mix-ins include leftover baked potatoes (diced), broccoli, zucchini, asparagus, mushrooms, baby kale or arugula. You can also change up the cheese and use mozzarella, gruyere, or cheddar. Or add cooked meat such as ham, bacon or sausage.
You can even make it ahead of time and reheat it the following day. I just rewarm on 50% power in the microwave until heated through. Rewarming in a 350 degree oven on a baking dish, covered, would also be a good option.
Egg White Omelette Recipe Ingredients
- Egg whites: You can use egg whites from fresh cracked whole eggs (save the yolks for ice cream or even French toast), or use egg whites from a carton of just egg whites.
- Italian seasoning: If you don’t have this blend then just use 1/8 tsp each dried basil and dried oregano.
- Garlic powder: Garlic powder works better here than fresh garlic so the flavor doesn’t overpower the egg whites.
- Salt and black pepper: I recommend about 1/4 tsp salt and 1/8 tsp pepper but of course season to taste as you like.
- Bell pepper: Red bell pepper or orange bell pepper are what I usually use, though yellow or green are fine too.
- Green onion: I’ve also made this using chopped red onion as another option.
- Grape tomatoes: Cherry tomatoes work just as well.
- Spinach: Use fresh not frozen spinach. Frozen spinach would become soggy in the egg white. Mild baby spinach is best but fully matured spinach will work as well.
- Feta: Pre-crumbled or fresh crumbled both work fine.
- Cooking spray: I recommend using avocado oil spray or olive oil cooking spray for best taste.
How to Make an Egg White Omelette
Add egg whites to a mixing bowl. Evenly sprinkle over Italian seasoning, garlic powder, and salt and pepper to taste (I use 1/4 tsp salt and 1/8 tsp pepper). Whisk to evenly combined. Set aside.
Spray a 10 or 12-inch non-stick pan with a fair amount of avocado oil cooking spray. Add bell pepper and green onion and saute 2 minutes.
Add tomatoes and saute 1 minute. Add spinach and off heat spray with a little avocado oil spray, then return and saute until wilted, about 1 minute. Reduce heat to medium-low.
Evenly pour in egg white mixture, tilt pan to evenly coat. Let cook while lifting edges and letting runny egg white run under to cook. 
Reduce to low heat, sprinkle with feta, cover and let cook until set, about 2 to 3 minutes.
Use a very large spatula to fold in half and slide onto a plate. Serve warm.
Are Egg White Omelettes Healthy?
Egg white omelettes are a smart choice because they are high in protein, generally contain less fat (since they lack the fat of the egg yolks), and they are a great base for lots of vegetables to be included. Calorie count and protein will vary depending on what you include as add ins but this egg white omelette as is, is about 262 calories with 22 grams of protein.
More Healthy Breakfast Recipes
- Acai Bowl
- Baked Oats
- Egg Muffins
- Oat Flour Crepes
- Overnight Oats
- Sheet Pan Eggs
