My husband and I LOVE omelets.  But we rarely eat them for breakfast.  They are one of our favorite DINNERS!  Yup, dinner!  You can also have them for breakfast or lunch - they are a great meal for anytime of the day!  They are also quick, simple and so easy to make!  Eggs whites are a complete protein, very low in calories and contain no fat or cholesterol.  Add in your favorite chopped veggies, protein and some cheese and you have a meal packed full with nutritional benefits!


  • 3/4 cup egg whites from container OR 4 large eggs - whites only
  • 1 - 1 1/2 cups chopped veggies (mushrooms, onions, asparagus, peppers, broccoli, artichokes, leeks - add any of your favorite vegetables)  If you are adding a protein then use 1 cup chopped veggies.  If you are not adding protein use 1 1/2 cups chopped veggies.
  • 1/2 - 3/4 cup protein of your choice (ham, chicken, lean top sirloin beef, turkey, tofu)
  • 1/2 cup cheese of your choice (feta, cheddar, mozzarella, pepper jack - make sure to read the labels and avoid cheese with added chemicals and preservatives)
  • olive oil spray
  • flaxseed/chia seed mix


  1. Heat a large nonstick saute pan on medium high heat and mist with olive oil spray.
  2. Add egg whites and reduce heat to medium.

    Chopped veggies

  3. Add veggies, protein and top with cheese.
  4. Let cook for about 5-7 minutes on medium heat.

    Omelet with mushrooms, onions, ham,feta cheese and flaxseed/chia mix

  5. Using a spatula carefully lift one side of the omelet and fold in half.  Press down on the folded omelet to squeeze out any juice.

    Folded over omelet

  6. Let cook another 2 minutes.
  7. Remove omelet and serve with sprouted grain toast.

Nutritional Info:

Nutrients will vary depending on the type of protein and cheese you add to your omelet.  The egg whites themselves contain 64 Calories, 220mg Sodium and 16g of Protein for 3/4 cup of whites.


Egg whites contain  Potassium, Magnesium, Calcium, Phosphorus, Copper, Zinc and Iron.  The egg white is also a good source of riboflavin and selenium along with essential vitamins such as folate, B12, niacin betaine and choline.

The best part about omelets is that you can truly create a custom meal.  You can try a Mexican themed omelet by adding some taco meat, pico de gallo and cheddar cheese.  Go Italian with tomatoes, basil and mozzarella.  Mediterranean is yummy too - feta, black olives, grape tomatoes and scallions - sprinkle lemon on top!

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