Mediterranean Diet Egg White Veggie Omelette

Start your day on a nutritious note with this Mediterranean Diet Egg White Veggie Omelette, a protein-packed and flavorful meal perfect for health-conscious eaters. This recipe highlights a medley of vibrant vegetables—like spinach, cherry tomatoes, red bell pepper, and red onion—sautéed to perfection in heart-healthy olive oil. Fluffy egg whites serve as the base, infused with the classic Mediterranean flavors of oregano, black pepper, and a sprinkle of creamy feta cheese. Ready in just 20 minutes, this easy, low-calorie omelette is ideal for a quick weekday breakfast or a light brunch option. Serve it hot for a satisfying dish your taste buds and body will thank you for! Perfect for those embracing the Mediterranean diet or looking for a high-protein, low-fat recipe idea.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 6 large eggs egg whites
• 1 cup spinach
• 0.5 cup cherry tomatoes
• 0.5 cup red bell pepper
• 0.25 cup feta cheese
• 0.25 cup red onion
• 1 tablespoon olive oil
• 0.5 teaspoon dried oregano
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

Begin by preparing all the vegetables. Wash the spinach thoroughly and pat it dry. Halve the cherry tomatoes, dice the red bell pepper, and finely chop the red onion.

Step 2

In a medium bowl, whisk the egg whites with a pinch of salt and black pepper until frothy. Set aside.

Step 3

Heat a non-stick skillet over medium heat and add the olive oil. Once the oil is hot, add the chopped red onion and cook for about 2 minutes until it becomes translucent.

Step 4

Add the red bell pepper and cook for another 2 minutes until the pepper softens.

Step 5

Add the cherry tomatoes to the skillet and toss everything together. Cook for an additional 2 minutes until the tomatoes begin to soften.

Step 6

Add the spinach and let it wilt, stirring occasionally, which should take about 1 minute.

Step 7

Reduce the heat to low and gently pour in the egg whites. Tilt the skillet to ensure the egg whites cover the entire surface and the vegetables are evenly distributed.

Step 8

Sprinkle the feta cheese evenly over the omelette along with the dried oregano.

Step 9

Cover the skillet with a lid and allow the omelette to cook for about 3-4 minutes or until the egg whites are set and the feta has melted slightly.

Step 10

Carefully slide the omelette onto a plate, folding it in half as you do. Serve immediately while hot.

Nutrition Facts

Serving size	(450.9g)

Amount per serving	% Daily Value*
Calories	385.6

Total Fat 22.7g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 1.6g
Cholesterol 33.4mg	0%
Sodium 1382.5mg	0%
Total Carbohydrate 17.5g	0%
Dietary Fiber 3.5g	0%
Total Sugars 7.3g
Protein 29.0g	0%

Vitamin D 6IU	0%
Calcium 245.7mg	0%
Iron 1.7mg	0%
Potassium 863.9mg	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: 52.3%

Protein: 29.7%

Carbs: 17.9%