How to Make Spinach and Feta Egg White Omelet
This light and flavorful omelet is filled with sautéed vegetables and tangy feta, served alongside sprouted whole grain toast for a fiber-rich, balanced meal. Using mostly egg whites keeps the saturated fat low, while still offering satisfying protein. It’s a great breakfast option for people with diabetes looking to keep blood glucose (blood sugar) steady without sacrificing flavor. This is a DASH (Dietary Approach to Stop Hypertension), vegetarian recipe, low fat and low carb recipe.
Step-By-Step Instructions:
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Place eggs and egg whites in a medium bowl. Whisk together with black pepper, garlic powder, and smoked paprika.
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Heat olive oil in a nonstick skillet over medium heat. Add red onion and bell pepper. Sauté for 2–3 minutes until softened. Stir in the spinach and cook for an additional 1–2 minutes until wilted. Remove vegetables from the skillet and set aside.
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Wipe the skillet clean and spray the skillet with cooking spray. Return to medium-low heat. Pour 1/4 of the egg mixture into the skillet, tilting to spread it evenly. Cook for 2–3 minutes until the edges are set. Sprinkle 1/4 of the cooked vegetables and 1 teaspoon of feta cheese on one side of the omelette.
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Gently fold the omelet in half and cook for an additional 1–2 minutes until fully set. Transfer to a plate and repeat for the remaining omelets. Lightly toast the bread slices.
Nutrition facts
4 Servings
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Serving Size
1 omelet and 1 piece toast
- Amount per serving Calories 210
- % Daily value*
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Total Fat
7g
9%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 185mg 62%
- Sodium 230mg 10%
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Total Carbohydrate
19g
7%
- Dietary Fiber 4g 14%
- Total Sugars 2g
- Added Sugars 0g 0%
- Protein 17g
- Potassium 233mg 5%
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