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Veggie egg white Omelette: 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.

Veggie egg white omelette with avocado rice cake and fresh vegetable salad
Image by: Janis Pavulans

Let’s get crackin’ with these creamy, veggie-loaded egg white omelet creations…

Why I Love this Recipe

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.

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

Benefits of eating egg whites

  • High in Protein – The protein in eggs provides a powerful punch – helping build muscles, curb hunger, stabilize blood sugar levels, and supply lasting energy. Just two egg whites contain 7-8 grams of top-quality protein!
  • Low Calorie – Clocking in at under 20 calories each, egg whites provide protein for very minimal calories compared to other animal proteins. A great option for weight management.
  • No Cholesterol – All the cholesterol resides in the yolks, so using just egg whites removes it while still getting protein. Best for heart health!
  • Nutrient Boost – Egg whites contain additional nutrients like B vitamins for energy, selenium for immune function, and potassium for blood pressure support.
  • Muscle Growth & Recovery – Leucine and other amino acids specifically support muscle synthesis and recovery, fueling your fitness gains.
  • Promotes Satiety – The bounty of protein signals to your body that you’re full and satisfied, suppressing overeating later in the day.

Ingredients For Veggie Egg white omelette

This is what you will need for this recipe

Olive oil, vegetables on the wooden board
Image by: Janis Pavulans
  • Eggs or egg whites
  • Zucchini
  • Red sweet peppers
  • Shallot onion
  • Extra virgin olive oil
  • Salt, black pepper

How to Make Egg white omellete with veggies?

Step-by-step Instruction:

  • 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
Cutting an onion
Image by: Janis Pavulans
Cutting a pepper
Image by: Janis Pavulans
  • Trim 1 medium zucchini, cut it in half lengthwise, and slice each half into thin strips, again around 2 inches long (4-5cm).
Cutting a zucchini
Image by: Janis Pavulans
  • When your skillet is hot, add 1 teaspoon of extra virgin olive oil.
Poring olive oil to a skellet
Image by: Janis Pavulans
  • 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.
Cooking sliced onions
Image by: Janis Pavulans
  • 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.
Adding sliced peppers to a skillet
Image by: Janis Pavulans
  • 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.
Adding zuxhinni to the skillet
Image by: Janis Pavulans
  • Using a spatula, spread the cooked vegetables evenly over the bottom of the skillet.
Mixing sliced vegetables with the spatula
Image by: Janis Pavulans
  • Let it cook a few minutes and add salt and black pepper on the top
Adding black pepper to the omelette
Image by: Janis Pavulans
  • Now time to add egg whites. Pour 250 ml egg whites into a bowl or jug, and gently pour the egg whites evenly over the vegetables to coat evenly.
Pouring egg whites on the cooked vegetables
Image by: Janis Pavulans
  • Turn down the heat slightly to medium-low and let it cook for 10-15 minutes
Cooking egg white omelette
Image by: Janis Pavulans
  • At this point, you can place a lid on the skillet for 30 seconds to 1 minute to finish cooking the top of the omelette if desired.
  • Alternatively, flip over half of the omelette and fold it over in half to encase the fillings to finish cooking open-faced for a crispy texture on both sides.
  • In a few minutes fold your omellete in half (or not) and cut it in half (if you are sharing)
Folding omelette in half
Image by: Janis Pavulans
  • 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 salad or avocado toast.
Veggie omelette on the black plate
Image by: Janis Pavulans

Things to try

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.

Different peppers
Image by: Janis Pavulans

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.

Veggie egg white omelette
Image by: Ksenija Pecerska

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.

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