Spinach and egg white omelet
Whip up a nutritious and delicious Spinach and Egg White Omelet in minutes! Perfect for a healthy breakfast, this recipe features fluffy egg whites, fresh spinach, and a touch of milk and butter, seasoned to perfection with salt and black pepper. Low in fat but high in protein, it's an ideal start to your day!
- 08 Mar 2024
- Cook time 5 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
Spinach and egg white omelet is a delicious and nutritious meal that's perfect for breakfast or brunch. This light and fluffy omelet is packed with protein and vitamins, making it a great choice for a healthy lifestyle. Follow the steps below to make this simple yet satisfying dish.
Ingredients:
Instructions:
- Crack the eggs, separating the whites from yolks (you'll only use the whites).
- Measure and set aside the additional ingredients: milk, salt, black pepper, spinach, and butter.
- In a medium bowl, pour the egg whites. Add the milk, salt, and black pepper.
- Using a whisk or fork, beat the mixture until it becomes just combined and slightly frothy.
- Rinse the spinach thoroughly under cold water.
- Pat the spinach dry with a clean towel or paper towels.
- Roughly chop the spinach if desired, for easier incorporation into the omelet.
- Heat a non-stick skillet over medium heat.
- Add half of the butter (1/2 tbsp) to the skillet and allow it to melt.
- Add the spinach to the skillet and sauté for 1-2 minutes until it wilts and reduces in size.
- Remove the wilted spinach from the skillet and set aside.
- Using the same skillet, reduce the heat to medium-low and add the remaining butter (1/2 tbsp), allowing it to melt and coat the bottom of the pan evenly.
- Pour the egg white mixture into the skillet. Let it cook undisturbed for about 1-2 minutes, or until the edges start to set but the top is still slightly runny.
- Spread the sautéed spinach evenly over one half of the omelet.
- Continue cooking for another 1-2 minutes or until the egg whites are fully set.
- Gently slide a spatula under the omelet and fold it in half over the spinach.
- Cook for an additional 30 seconds to 1 minute to ensure the omelet is heated through.
- Slide the omelet onto a plate.
- If desired, sprinkle a little extra salt and black pepper on top for additional flavor.
- Serve immediately while hot.
Tips:
- Use Fresh Ingredients: Fresh spinach and farm fresh eggs will make your omelet taste even better. Always opt for fresh ingredients whenever possible.
- Preheat the Pan: Ensure your pan is hot before adding the butter. This helps to create a non-stick surface and results in a perfectly cooked omelet.
- Whisk the Egg Whites Well: Whisking the egg whites until they are frothy can help incorporate air, making the omelet more fluffy and light.
- Cook on Medium-Low Heat: Cooking the omelet on medium-low heat prevents it from browning too much or cooking unevenly. It ensures a tender and perfectly cooked texture.
- Fold in the Spinach: Add the spinach just before the egg whites set completely. This keeps the spinach from overcooking and losing its vibrant color and nutrients.
- Season to Taste: Adjust the salt and pepper according to your taste preferences. You can also experiment with other herbs like chives or dill for additional flavor.
Enjoy your spinach and egg white omelet as a nutritious start to your day. Pair it with a slice of whole grain toast or a side of fresh fruit for a well-rounded meal. This recipe proves that eating healthy can be both easy and delicious.
| Nutrition Facts | |
|---|---|
| Serving Size | 190 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 4.77g | 1% |
| Fiber 0.51g | 1% |
| Sugar 1.90g | 2% |
| Fat | |
| Fat 12g | 14% |
| Saturated 7g | 22% |
| Cholesterol 33mg | - |
| Vitamins | |
| Vitamin A 210ug | 23% |
| Choline 13mg | 2% |
| Vitamin B1 0.04mg | 3% |
| Vitamin B2 0.60mg | 46% |
| Vitamin B3 0.31mg | 2% |
| Vitamin B6 0.08mg | 5% |
| Vitamin B9 40ug | 10% |
| Vitamin B12 0.21ug | 9% |
| Vitamin C 9mg | 10% |
| Vitamin E 0.61mg | 4% |
| Vitamin K 150ug | 122% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.06mg | 0% |
| Iron, Fe 0.44mg | 4% |
| Magnesium, Mg 44mg | 11% |
| Phosphorus, P 50mg | 4% |
| Potassium, K 380mg | 11% |
| Selenium, Se 24ug | 44% |
| Sodium, Na 410mg | 28% |
| Zinc, Zn 0.24mg | 2% |
| Water | |
| Water 160g | - |
| * 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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