Low Fat Chinese Omelet

Light, flavorful, and packed with nutrient-rich vegetables, this Low Fat Chinese Omelet is a healthy twist on a breakfast classic. Made with fluffy egg whites, a touch of low-sodium soy sauce, and just a hint of sesame oil, this omelet offers all the bold flavors of Chinese cuisine without the extra calories. Sautéed green onions, shredded carrots, red bell peppers, and fresh spinach add vibrant color and a satisfying crunch, while aromatic garlic and grated ginger lend a zesty, savory touch. Perfectly folded and cooked to golden perfection, this high-protein, low-fat dish comes together in just 20 minutes, making it an ideal choice for a quick, wholesome meal any time of day. Healthy eating never looked — or tasted — so good!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 6 large Egg whites
• 1 tablespoon Soy sauce (low sodium)
• 1 teaspoon Sesame oil
• 2 stalks Green onion
• 0.5 cup (shredded) Carrot
• 0.5 cup (diced) Red bell pepper
• 1 cup (chopped) Fresh spinach
• 1 teaspoon Minced garlic
• 1 teaspoon Ginger (grated)
• 1 spray Non-stick cooking spray
• 0.25 teaspoon Salt
• 0.25 teaspoon Ground black pepper

Directions

Step 1

In a small bowl, whisk the egg whites with the soy sauce, sesame oil, salt, and ground black pepper until well combined. Set aside.

Step 2

Prepare the vegetables: thinly slice the green onions, shred the carrot, dice the red bell pepper, and chop the fresh spinach.

Step 3

Heat a non-stick skillet over medium heat and lightly coat it with non-stick cooking spray.

Step 4

Add the green onions, carrot, red bell pepper, minced garlic, and grated ginger to the skillet. Sauté for 2-3 minutes until the vegetables begin to soften.

Step 5

Add the chopped spinach to the skillet and cook for an additional 1-2 minutes until wilted. Transfer the sautéed vegetables to a plate and set aside.

Step 6

Re-coat the skillet with non-stick cooking spray, then pour in the whisked egg mixture. Tilt the skillet slightly to spread the egg whites evenly across the surface.

Step 7

Cook the egg mixture over medium heat for 2-3 minutes until it begins to set on the edges.

Step 8

Spread the sautéed vegetables evenly over one half of the omelet. Use a spatula to carefully fold the other half of the omelet over the vegetables.

Step 9

Continue cooking for 1-2 minutes until the omelet is cooked through and slightly golden on the bottom.

Step 10

Carefully slide the omelet onto a plate and serve hot. Enjoy your healthy Low Fat Chinese Omelet!

Nutrition Facts

Serving size	(409.1g)

Amount per serving	% Daily Value*
Calories	301.1

Total Fat 14.6g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 1536.8mg	0%
Total Carbohydrate 18.6g	0%
Dietary Fiber 4.6g	0%
Total Sugars 6.2g
Protein 24.6g	0%

Vitamin D 0IU	0%
Calcium 86.6mg	0%
Iron 2.4mg	0%
Potassium 785.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.2%

Protein: 32.3%

Carbs: 24.5%