Egg white omelet
Whip up a nutritious Egg White Omelet packed with flavor! Made with fluffy egg whites, sautéed onions, crisp red peppers, a splash of almond milk, and a touch of coconut oil. Perfect for a healthy breakfast or brunch.
- 22 Mar 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 5 Ingredients
Egg white omelets are a healthy and protein-rich breakfast option that is both light and nutritious. This recipe combines fresh vegetables and coconut oil to bring out a rich flavor while keeping it low in calories. Perfect for those looking to maintain a balanced diet, this dish is quick and easy to prepare.
Ingredients:
Instructions:
- Finely chop the onion and red bell pepper if you haven't already.
- Separate the egg whites from the yolks if you're using whole eggs.
- Add 2 teaspoons of coconut oil to a non-stick skillet and heat over medium heat until the oil is melted and the pan is hot.
- Add the chopped onion and red bell pepper to the skillet.
- Sauté for about 3-5 minutes, or until the vegetables are softened and slightly caramelized. Stir occasionally to prevent them from burning.
- Transfer the cooked vegetables to a plate and set aside.
- In a bowl, whisk the egg whites with 2 tablespoons of almond milk until well combined. Add a pinch of salt and pepper for seasoning.
- Pour the egg white mixture into the same skillet over medium heat.
- Let it set for about 1-2 minutes without stirring. You can gently swirl the pan to ensure an even spread.
- Once the edges start to set and the center is still slightly runny, add 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.
- Continue cooking for another 1-2 minutes or until the omelet is fully set but still moist inside.
- Slide the omelet onto a plate.
- Garnish with optional toppings like fresh herbs, salsa, or avocado slices if desired.
- Serve hot and enjoy your healthy, protein-packed meal!
Tips:
- Ensure the skillet is hot before adding the egg whites to prevent sticking.
- Chop onions and red peppers into small, uniform pieces to ensure even cooking.
- Use a non-stick pan to reduce the amount of oil needed.
- Consider adding herbs like parsley or chives for extra flavor.
- Serve immediately for the best taste and texture.
- You can substitute almond milk with any other milk of your choice.
With simple ingredients and straightforward steps, crafting an egg white omelet is a delightful and nutritious way to start your day. The combination of fresh vegetables and rich coconut oil creates a flavorful dish that is both satisfying and healthy. Enjoy this recipe as a versatile breakfast option that can be easily customized to fit your taste preferences.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 160kcal | 6% |
| Protein | |
| Protein 11g | 8% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 1.54g | 4% |
| Sugar 4.60g | 5% |
| Fat | |
| Fat 9g | 11% |
| Saturated 7g | 25% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 7mg | 1% |
| Vitamin B1 0.04mg | 4% |
| Vitamin B2 0.44mg | 34% |
| Vitamin B3 0.54mg | 3% |
| Vitamin B6 0.16mg | 9% |
| Vitamin B9 30ug | 7% |
| Vitamin B12 0.19ug | 8% |
| Vitamin C 50mg | 56% |
| Vitamin E 1.60mg | 11% |
| Vitamin K 2.04ug | 2% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.05mg | 0% |
| Iron, Fe 0.44mg | 4% |
| Magnesium, Mg 22mg | 5% |
| Phosphorus, P 45mg | 4% |
| Potassium, K 320mg | 9% |
| Selenium, Se 18ug | 32% |
| Sodium, Na 180mg | 12% |
| Zinc, Zn 0.26mg | 2% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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