Egg White Omelet with Spinach or Chard
Light, fluffy, and packed with nutrient-rich greens, this egg white omelet with spinach or chard is a healthy, high-protein way to start your day. Featuring sautéed spinach or chard infused with fragrant garlic, this dish delivers a burst of earthy flavor while keeping things lean by using only egg whites. A touch of Parmesan adds optional creamy richness, and a sprinkle of fresh herbs elevates each bite with bright, herbal notes. Ready in just 15 minutes, this quick and easy recipe is perfect for busy mornings or a light lunch. Whether you're looking for a low-fat breakfast idea, a high-protein vegetarian option, or simply a wholesome twist on a classic omelet, this dish checks all the boxes.
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Ingredients
- 4 large eggs Egg whites
- 1 cup (packed) Fresh spinach or chard
- 1 teaspoon Olive oil
- 1 clove, minced Garlic
- 0.25 teaspoon Salt
- 0.125 teaspoon Black pepper
- 1 tablespoon Grated Parmesan cheese (optional)
- 1 teaspoon, chopped Fresh herbs (optional, e.g., parsley or chives)
Directions
Step 1
Crack 4 large eggs and separate the yolks from the whites. Place the egg whites in a small bowl and whisk lightly with a fork. Set aside.
Step 2
Wash and dry 1 cup of fresh spinach or chard leaves. If using chard, chop into bite-sized pieces and remove any tough stems.
Step 3
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.
Step 4
Add the minced garlic to the skillet and sauté for 30 seconds, or until fragrant.
Step 5
Add the spinach or chard to the skillet and cook for 1–2 minutes, stirring occasionally, until wilted. Remove from heat and set aside.
Step 6
Wipe out the skillet with a paper towel and lightly grease it with a small amount of olive oil or non-stick spray. Return the skillet to the stove over low-medium heat.
Step 7
Pour the whisked egg whites into the skillet, tilting the pan gently to spread them evenly. Let cook for 1–2 minutes or until the egg whites begin to set at the edges.
Step 8
Evenly distribute the sautéed spinach or chard over one half of the omelet.
Step 9
Sprinkle 1/4 teaspoon of salt, 1/8 teaspoon of black pepper, and 1 tablespoon of grated Parmesan cheese (if using) over the greens.
Step 10
Fold the plain half of the omelet over the greens using a spatula. Gently press to seal.
Step 11
Cook for an additional 1–2 minutes to ensure the egg whites are fully set and warmed through.
Step 12
Slide the omelet onto a plate and garnish with 1 teaspoon of freshly chopped herbs, if desired. Serve immediately and enjoy!
Nutrition Facts
| Serving size | (216.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 235.0 |
| Total Fat 15.6g | 0% |
| Saturated Fat 3.1g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 4mg | 0% |
| Sodium 934.2mg | 0% |
| Total Carbohydrate 6.6g | 0% |
| Dietary Fiber 1.6g | 0% |
| Total Sugars 1.2g | |
| Protein 18.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 134.3mg | 0% |
| Iron 2.0mg | 0% |
| Potassium 573.3mg | 0% |
Source of Calories