Spinach and Cheddar Egg White Omelet

| January 11, 2011 | 14 Comments

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Over the past few years, I have made a big effort to eat breakfast. And lately, that has turned into an effort to eat a good, nutritious breakfast. Somewhere along the way, I stopped hating most eggs, and started really enjoying them in a variety of forms.

But I couldn’t seem to get on the egg white bandwagon. The whole idea of it just horrified me. I mean, eggs without yolks? That’s blasphemy. Every time I read about egg white omelets, I shuddered a little. I mean really … unless you need to, why would you really want to eat eggs sans the flavorful yolks? But, I don’t believe in pickiness. Not one bit. So, when I was in the grocery store this weekend, I decided to try it. Just once.

Hello, egg white carton, nice to meet you!

So … what’s the verdict?

While I have no plans of actually giving up eggs with yolks – I couldn’t do that to my loves egg salad, poached eggs, baked eggs, etc – I have discovered that egg whites can make a fabulous omelet. I mean, a really easy, fast, delicious, beautiful, tasty omelet.

Like this one.

It’s filled with fresh baby spinach and cheddar cheese. Now, cheddar is definitely not the most waist-conscious choice, but it’s my favorite and since I am already cutting back on the calories and fat by using only egg whites, it’s okay. I think.

In any case, serve this with a slice of whole grain toast (maybe with a little itsy bitsy bit of butter) and a little fruit. It’s perfect, filling and easy enough to make any day of the week if you allot a little time.

What do you think? Could you do just egg whites?

Spinach and Cheddar Egg White Omelet
serves 1

1/3 cup egg whites
salt and pepper, to taste
1/4 cup cheddar cheese
1 cup baby spinach

Heat a nonstick skillet over medium heat for 5 minutes. Pour in the egg whites and sprinkle with salt and pepper. Let cook until mostly set. Sprinkle about half of the cheese onto half of the omelet. Top with spinach and sprinkle with the remainder of the spinach. Cover the skillet with a lid and cook for 3-4 minutes, until the spinach is wilted. Fold the untopped half over and press with a spatula to seal. Serve immediately.

Category: Breakfasts, eggs, Recipes

About the Author ()

Sarah W. Caron is a freelance writer, editor and recipe developer. Her work has appeared in countless online and print publications including iVillage, BELLA NYC Magazine, Yum for Kids magazine and more. She lives in Connecticut with her two kids, two beagles and husband.

Comments (14)

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  1. There’s lots of nutrition in the yolks, so I leave ‘em in my omelets. I love spinach+cheese in my omelets, too. So good.

  2. Claudia says:

    I switched to egg whites in November- I cannot do egg beaters – they just don’t work for me – but I buy a carton of cage-free egg whites and have been happy. I still have 1-2 eggs a week – but that’s it. I saute peppers, mushrooms, tomatoes and onions with a wee bit of soy butter and keep them in a jar in the fridge and then throw them in with the egg whites and scramble them. I definitely will try your omelette – probably tomorrow! I am not giving up cheese and I am not eating fake cheese!

    • Sarah Caron says:

      I don’t like Egg Beaters — the weird yellow ones — but the Just Whites ones were good, I thought. Where do you find the cage-free egg whites? I would LOVE to try those.

  3. I make a similar omelet but I add some chopped scallions to give it some extra “kick!” And I absolutely agree with you: good cheese is ESSENTIAL for an egg white omelet. Otherwise there is no joy left!!!

  4. patsyk says:

    I’m not on the egg-white bandwagon yet. I keep thinking I need to give them a try, but like you… hard to give up the yolks! Which brand of egg whites did you use? I may have to give it a try soon… and yes, the cheese is fine since you cut back calories in other areas of this recipe. :)

  5. I do egg whites for most of my omelets, and sometimes a ratio of one whole egg with 3-4 egg whites. I buy the case of egg whites at Costco to save money. I do, however, eat yolks too — poached eggs with whole wheat English muffin this morning.

  6. Kate says:

    I love egg whites and I love spinach omelets, so this us a sure fire winner in my book. But I would probably switch out the cheddar for feta since I’m a salt fiend.

  7. claire says:

    I do like egg whites…sometimes I’ll do an egg white “round” to put on a salad for some extra protein. If I’m doing omelets, then I find egg whites perfect. However, if you want scrambled eggs then you’ve GOT to have some yolk in there, even if just a little!

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