Veggie egg white Omelette: 1 Powerful start of a day

Good morning pals! As a nutrition coach who just loves crafting balanced meals that make your body FEEL GOOD from the inside out, let me let you in on my go-to veggie egg white omelette recipe. This easy and healthy recipe should be in everyone’s kitchen!

In this post I’m sharing my favorite morning meal recipe, why I love it so much, and the benefits of each ingredient. Let’s get crackin’ with these creamy, veggie-loaded egg white omelet creations…

Health benefits of ingredients

I used to eat eggs for breakfast when I was a child, but eventually, I stopped having any breakfast and forgot how delicious and beneficial they are.

Egg Whites

In short – egg whites strengthen muscles, energize cells, support numerous body systems, and keep your hunger at bay ALL while limiting fat and cholesterol! That makes them the perfect way to start your day in my book

Egg whites are a powerhouse of nutrition, offering 7-8 grams of high-quality protein from just two whites, making them ideal for muscle building, satiety, and blood sugar stabilization with only about 20 calories each. They are cholesterol-free, supporting heart health, and packed with B vitamins, selenium, and potassium for energy, immune function, and blood pressure support, respectively. Their amino acid content, including leucine, aids in muscle recovery, making them an excellent choice for weight management and overall health.

Zucchini

Zucchini is nutrient-rich, offering dietary fiber, vitamins C and A, and minerals like potassium, promoting digestion, vision, and heart health. It’s low in calories, making it ideal for weight management.

Red Sweet peppers

Red sweet peppers are antioxidant powerhouses, high in vitamins C and A, supporting immune function, eye health, and reducing inflammation. They also contain capsaicin, which may boost metabolism.

Shallot onion

Shallot onions, with their mild flavor, are rich in antioxidants, vitamins A, C, and B6, and minerals like potassium, enhancing heart health, reducing inflammation, and supporting immune function.

Extra virgin olive oil

Extra virgin olive oil is celebrated for its heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. It’s key in reducing heart disease risk, supporting brain health, and may even aid in weight management.

Now that you know the power of veg are you ready to make the veggie egg white omelette an everyday staple?

How to Make Veggie egg white Omelette step-by-step?

It’s very important to prepare all the ingredients and equipment before you start cooking.

This is what you will need for this recipe:

• Eggs or egg whites
• Zucchini
• Red sweet peppers
• Shallot onion
• Extra virgin olive oil
• Salt, black pepper

Get everything together

Preheat your non-stick skillet over medium-high heat. While the skillet heats up, prepare your vegetables. Prepare a cutting board, and a sharp knife, and get started

Peel and chop the veg

Peel shallot onion and slice it into thin strips, about 2 inches long (4-5 cm) and 1/4 inch thick (6mm). This is called a julienne cut and will allow the onions to cook quickly. If you want to learn how to chop an onion like a pro I have a step-by-step guide here. Place the sliced onions in a bowl and set aside.

Next, trim a bell pepper, remove ribs and seeds, and slice it into thin 2-inch (4-5cm) long strips, similar in size to the sliced onions. If you want to learn how to do that make sure to read my post on how to chop peppers.

Trim the zucchini roughly the same length as onions and peppers. Then cut it lengthwise, and slice each half into thin strips, again around 2 inches long (4-5cm).

Saute the vegetables

When your skillet is hot, add 1 teaspoon of extra virgin olive oil.

Add the sliced shallot onions and cook for 2-3 minutes over medium-high heat, stirring occasionally with a spatula, until they start to soften.

Next, add the sliced sweet peppers. Continue cooking and stirring for another 2 minutes allowing the vegetables to cook whilst retaining a nice crisp texture.

Finally, add the sliced zucchini and cook for just 1 minute more. You want all the vegetables to retain some texture and bite. They should be just softened but still somewhat crisp.

Using a spatula, spread the cooked vegetables evenly over the bottom of the skillet.

Let it cook a few minutes and add salt and black pepper on the top

Pour in the egg whites

Now it’s time to add egg whites. Pour 250 ml egg whites into a bowl or jug, season them with salt and pepper.

Then gently pour the egg whites evenly over the vegetables to coat evenly.

Turn down the heat slightly to medium-low and let it cook for 10-15 minutes

Flip it! (or Don’t)

At this point, flip over the omelette to encase the fillings to finish cooking open-faced for a crispy texture on other both sides. Alternatively, you can place a lid on the skillet for 30 seconds to 1 minute to finish cooking the top of the omelette if desired.

I fold my omellete in half (you don’t have to) and cut it in half (because I always share breakfast with someone).

Serve it up

When cooked, use the spatula to transfer the omelette to a plate. Slice in half if sharing. Serve immediately while hot, with desired sides such as a fresh vegetable salad or avocado toast.

Make it your own

Part of what makes this veggie egg white omelette so great is that it can be different every day depending on what you have on hand! Feel free to swap different veggies like broccoli, asparagus, avocado, zucchini, peppers, or whatever you enjoy. Check my post on how to cook vegetables to get the best flavor.

You could also add turkey bacon or sausage for a protein punch. Or use whole eggs to get some of the fat and nutrients of the yolks too. Have fun playing with ingredients to create YOUR perfect omelette.

Summary

I hope this quick and easy veggie egg white omelette becomes a staple breakfast recipe to simplify your weekday mornings! With just 5-10 minutes of prep and cooking time, you can whip up a balanced meal full of hunger-busting protein and vitamin-packed veggies to nourish your body.

Plus with so many possible veggie combos and personalizations, you’ll never get bored always switching it up. Enjoy this light fluffy omelette on repeat this week! If you are not a veggie lover, check out my post about picky eaters. I’m sure you’ll find some veggies to give it a try and hopefully enjoy it!

Have a great week I hope to see you soon! If you enjoyed this one, check out my other healthy recipes for a healthy boost.