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Spinach and Cheddar Egg White Omelet

Spinach and Cheddar Egg White Omelet

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

Spinach and Cheddar Egg White Omelet

Yield: 1 serving
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Ingredients

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

Instructions

  1. Heat a nonstick skillet over medium heat for 5 minutes. Pour in the egg whites and sprinkle with salt and pepper. 
  2. 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. 
  3. Fold the untopped half over and press with a spatula to seal. Serve immediately.

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claire

Thursday 13th of January 2011

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!

Sarah Caron

Thursday 13th of January 2011

I've never thought of doing an egg white round on salad. Interesting!

Kate

Wednesday 12th of January 2011

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.

Sarah Caron

Thursday 13th of January 2011

I have an extreme devotion to extra sharp cheddar cheese ... it's my fav (none of that mild stuff for me!). But I bet feta would be tasty too.

Cate O'Malley

Wednesday 12th of January 2011

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.

Sarah Caron

Thursday 13th of January 2011

I poached an egg for breakfast today too (and had it in a bowl with warm black beans, avocado, cheddar and salsa. Mmmm!)

patsyk

Wednesday 12th of January 2011

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. :)

Sarah Caron

Thursday 13th of January 2011

Patsy, I used the Egg Beater's Just Whites and liked it (I am generally not a fan of EB, but the Just Whites have only one ingredient and they were good).

Rivki Locker (Ordinary Blogger)

Tuesday 11th of January 2011

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!!!

Sarah Caron

Thursday 13th of January 2011

Mmm. Scallions. I never buy them, but I bet that would be delicious too.