Egg White Omelet with Spinach and Mushrooms
In short: A light, high-protein omelet of egg whites folded around browned mushrooms, spinach and feta. About 250 calories, ready in 15 minutes. It takes about 15 min in total and makes 1 servings.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Servings
- 1
- Difficulty
- Easy
- Calories
- 250 kcal
An egg white omelet is the choice when you want plenty of protein with very little fat. The whites cook quickly into a tender, pale wrapper, so the flavor comes from the filling: mushrooms browned until sweet, spinach, spring onion and salty feta. The trick is moderate heat and a light touch, since whites turn rubbery once overcooked. The whole breakfast takes about fifteen minutes and comes in at around 250 calories.
Instructions
- Heat half the oil in a 20 cm (8 inch) nonstick skillet over medium-high heat. Cook the mushrooms for 3 to 4 minutes, until browned and the liquid has evaporated.
- Add the spinach and spring onion and cook for 1 minute, until wilted. Season with a pinch of salt and pepper and tip onto a plate.
- Whisk the egg whites with 1/4 tsp salt and a pinch of pepper until frothy and completely uniform.
- Wipe the pan, add the remaining oil and heat over medium heat. Pour in the whites and cook for 1 1/2 to 2 minutes, pulling the edges inward so raw egg flows underneath.
- When the top is mostly set but still slightly moist, spoon the filling and feta over one half. Fold the other half over, cook for 30 seconds, and slide onto a plate.
Tips
- Egg whites cook fast and turn rubbery easily, so use medium heat and fold the omelet while the top still looks wet.
- Carton liquid egg whites save the trouble of separating eggs. Use about 150 g (2/3 cup), and save any leftover yolks for custard or hollandaise, or freeze them with a pinch of salt for up to 3 months.
Questions and answers
How many calories are in an egg white omelet?
This one has about 250 calories and 25 g of protein, thanks to the whites and a modest amount of oil and feta. Adding a whole egg or more cheese raises both the calories and the richness.
Why are my egg white omelets rubbery?
Egg whites tighten fast when overcooked. Cook over medium heat, add a little oil to the pan and fold the omelet while the top is still slightly moist.
Can I make egg white omelets ahead?
They are best fresh, but the filling can be cooked a day ahead and reheated. A cooked omelet keeps for 2 days in the fridge and reheats gently in a pan, though the texture will be firmer.
How long does it take to make Egg White Omelet with Spinach and Mushrooms?
About 15 min in total: 5 min of preparation and 10 min of cooking.
How many calories are in Egg White Omelet with Spinach and Mushrooms?
About 250 kcal per serving, with 25 g of protein, 7 g of carbohydrates and 14 g of fat. These values are estimates.
Nutrition per serving
| Calories | 250 kcal |
|---|---|
| Protein | 25 g |
| Carbohydrates | 7 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 1080 mg |
Estimated values, calculated from the ingredients.
