Select Page

[BEST] Egg White Omelette Recipe – Food with a Twist!

[BEST] Egg White Omelette Recipe – Food with a Twist!

You have to try this Egg White Omelette recipe with Spinach & Cottage Cheese!

If your watching your weight or trying to maintain weight, this is the perfect breakfast recipe for you!

 

Egg White Omelette Recipe

Egg White Omelette Recipe

Food with a Twist!

If you haven’t tried eggs with cottage cheese before, this recipe is going to be a wonderfully delicious surprise!

One day, while searching through my refrigerator looking for something healthy to make for dinner, “breakfast” popped in my head.

 

Yes, that’s Right! Breakfast for DINNER!

 

I didn’t have any turkey bacon, sausage, or any other breakfast meat.

I didn’t have sliced or shredded cheese.

I was out of bread and biscuits (purposely, since I didn’t want the added carbs).

I had plenty of eggs, fresh spinach, mushrooms, and my homemade salsa.

As I was putting these ingredients together, my brain was think about a healthy omelette, but I had no cheese.

 

How good is an omelette without cheese?

 

I kept fumbling through the frig for something else and found some cottage cheese that was almost out-of-date.

 

I had an Idea!

 

I decided to substitute the cheese I didn’t have for cottage cheese and make a healthy omelette, since I had a taste for breakfast food.

After all, I was cooking for myself, so if it wasn’t any good, I wouldn’t be embarrassed by it. ๐Ÿ™‚

I wanted “healthy”, so I made my newly invented Egg White Omelette Recipe with cottage cheese.

Keep reading and I’ll explain a little more about why this omelette is so healthy.

 


Egg White vs Whole Egg

Egg Whites vs Whole Eggs

 

You might be wondering why I chose egg whites instead of whole eggs. Especially since most of us grew up being told to eat our eggs because they were good for us.

Don’t get me wrong, there are loads of nutritional benefits from whole eggs and I’ll discuss that in a bit.

 

Egg Whites

Egg whites have fewer calories and more protein than the yolk and pretty much zero cholesterol.

 

  • 1 large egg white = 3.6 grams of protein and 16 calories (zero fat)
  • 1 whole egg = 6.3 grams of protein and 78 calories with 5.3 grams fat

 

The simple fact that egg whites are low in calories, high in protein, and have zero fat, make them great for those trying to lose weight.

Other than those reasons, egg whites are very beneficial for the body in lots of different ways.

Some benefits Dr. Axe writes about in his articles are listed below:

 

  • Reduces Hunger
  • Promotes Muscle Strength
  • Reduces Risk of Arteriosclerosis Diseases
  • Aids Healthy Pregnancy
  • Supports Electrolyte Levels
  • Acts as a Sugar Substitute
  • Improves Skin Health

 

Other nutrition facts for egg whites are:

 

  • Potassium
  • Niacin
  • Riboflavin
  • Magnesium
  • Selenium
  • Pantothenic acid

Whole Eggs

Whole eggs contain a wide range of vitamins, minerals, healthy fats, and protein.

They wouldn’t be good for someone with high cholesterol, because the egg yolk contains a lot of it.

One egg yolk contains 213 milligrams of cholesterol.

According to Dr. Axe, for those who have health conditions like diabetes, heart disease or high blood pressure, it is recommended to keep your cholesterol consumption down to no more than 200 milligrams per day.

Studies have shown eating an egg a day can reduce the risk of strokes, while also improving eye health.

The yolk contains two antioxidants, lutein and zeaxanthin, which are important for decreasing the risk of certain eye issues, such as cataracts and eye degeneration.

Another great thing about egg yolks, is it includes a lot of important amino acids.

Here are just some of them:

 

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

 

The egg yolks are rich in vitamin A, phosphorus, iron, zinc, and vitamin D. The yolks also contain;

 

  • Vitamin B12
  • Vitamin B6
  • Folic Acid
  • Pantothenic Acid
  • Thiamine
  • Phosphorus
  • Iron
  • Zinc
  • Vitamins A, D, E, and K

 

 

 


Rich Source of Protein

Rich Source of Protein

 

As you can see, there is more protein in egg whites than there is in the yolks.

Of course, we all know our bodies need protein, but for what?

 

What do we need protein for?

 

A large percent of the body is made up of proteins, including organs, tissues, muscles and hormones.

Dr. Axe has written this great article concerning protein, nutrition, and high protein foods.

He states it is important to eat high protein foods because most of the body uses it to function properly.

Without enough protein, our bodies couldn’t grow, develop, or function as it needs to.

Outside from those reasons, protein has plenty more benefits such as;

  • Weight Loss
  • Controls blood sugar levels
  • Improves concentration and mood
  • Reduces brain fog
  • Supports muscles and bones

According to Dr. Axe, for those of you concerned about weight loss and calories, although most high-protein foods are higher in calories, they also help you stay full longer.

When you feel full, it can decrease the urge for snacking between meals.

Eating a high-protein breakfast is important, because it will provide more energy and increase the metabolism.

The more energy you have, the more fat you will burn, thus making weight loss much easier.

 

Back to this Egg White Omelette Recipe….

 

Don’t worry, I didn’t forget, I just wanted to explain my thoughts behind egg whites and protein for weight loss. ๐Ÿ™‚

Cottage Cheese just adds to those benefits; much better for you than many other cheeses.

 

The ingredients for the recipe I invented are down below…

 


Ingredients

41.7 grams Protein / 232 Calories / 33.9 grams Carbs

BEST Egg White Omelette Recipe

Ingredients for:

Egg White Omelette Recipe

  • 3/4 cup Egg Whites
  • 3/4 cup 1% Cottage Cheese
  • 1/4 cup Onions, chopped
  • 3 tbsp Mushrooms, chopped
  • 1 cup Fresh Spinach
  • 2 tbsp Salsa
  • Olive Oil Cooking Spray

 


How to Prepare

How to Prepare

I used a Griddle (flat indoor grill), to cook my omelette on, but you can also use a medium size frying pan.

After all the ingredients have been chopped, they need to be precooked.

  1. Spray the pan and griddle with olive oil and turn on medium high heat.
  2. First, put the chopped onions in the pan and start cooking them since they take longer to cook.
  3. After the onions are almost tender, add the chopped mushrooms and spinach. Cook until done.
  4. Remove the ingredients from the pan or griddle, putting them in a bowl for later use.
  5. For best results, drain the cottage cheese in a small strainer. (Divide the cottage cheese; save about 1/4 cup to serve on the side).
  6. Wipe the pan clean and respray with olive oil.
  7. Separate the egg whites from the yolks. Whisk until well blended. (I add a little milk so it holds together better)
  8. Pour the egg white on the hot pan or griddle.
  9. Allow egg whites to cook for about 30 seconds.
  10. Put 1/2 cup of cottage cheese on one side of the egg, than layer with the cooked mushroom, onion, & spinach mix. Lastly, add the salsa.
  11. Let the omelette cook until the egg white is done (about 1 minute longer).
  12. Flip the side of the egg that doesn’t have anything on it, over onto the side with the ingredients.
  13. After about 30 seconds longer, it should be ready to transfer to a plate.
  14. Garnish plate with 1/4 cup cottage cheese and extra salsa (optional).

 

Eat and Enjoy!

 

 

Please Subscribe

 

Helpful Tip!

I found this helpful video for easy ways to separate the egg yolk from the egg white.ย  It looks much easier than the old fashion way!ย  ๐Ÿ™‚

 

 


Nutrition Facts

Nutrition Facts

 

1 Serving / Egg White Omelette Recipe

  • 232 Calories
  • 41.7 grams Protein
  • 33.9 grams Carbohydrates
  • 3.6 grams Fat
  • 2.4 grams Saturated Fat
  • 1004 mg Sodium
  • 921 mg Potassium
  • 12.7 grams Sugar
  • 2.6 grams Dietary Fiber

 

3 Egg Whites

  • 51 calories
  • 15 grams protein
  • .3 grams fat
  • 165 mg sodium
  • 162 mg potassium
  • .9 grams carbs
  • .6 grams sugar

 

1% Cottage Cheese – 3/4 cup

  • 125 calories
  • 21 grams protein
  • 1.9 grams fat
  • 1.3 grams saturated fat
  • 12 mg cholesterol
  • 525 mg sodium
  • 4.61 carbs
  • 7.5 grams sugar

 

Onions – 1/4 cup

  • 11 calories
  • .5 grams protein
  • 1 mg sodium
  • 40 mg potassium
  • 2.5 grams carbs
  • .5 grams Dietary Fiber
  • 1.2 grams sugar

ย 

Mushrooms – 3 tbsp

  • 10 calories
  • 1.5 grams protein
  • .3 grams fat
  • 2 mg sodium
  • 142 mg. potassium
  • 1.8 grams carbs
  • .5 grams dietary fiber
  • 1 gram sugar

 

Salsa – 2 tbsp

  • 14 calories
  • .5 grams protein
  • 227 mg sodium
  • 3.5 grams carbs
  • 1.8 grams sugars

 

 


Hello, I'm Devara. Thanks for stopping by.

Authors Note

I hope this article and recipe was what you were looking for when you happened up on my site. I’m so glad you found me!

This is really a great omelette!

NO JOKE!

I’ve made it several times, but I have to admit, the one I made in the video is the prettiest one yet.

I really think it’s because I used my griddle. It made it much simpler!

My griddle is one of the best things I ever bought myself.

Using it in the video was only the second time of use.

The first time was when I was outside grilling shrimp shish kabobs and the grill ran out of propane!

Just my luck!

When that happened, I decided to try out the new griddle. I put my shish kabobs on the griddle and it was actually just as good!

Now I know what I’m going to use this winter! ๐Ÿ™‚

I would love to hear your thoughts about this recipe in the comment section down below. If you try this recipe, I would really like to know what you think about it.

While you are here, please do explore.

I have lots of other recipes, as well as, diet, fitness, and health tips.

If you don’t find what you are looking for, just let me know and I’ll see what I can do about it. ๐Ÿ™‚

 

Until next time, be safe, healthy, and happy!

 

Wishing you the very best!

Devara

 

About The Author

Devara

I live in North Carolina and I recently graduated in May 2017, from Davidson County Community College with a degree in Network and Cyber Security. I love working on websites and doing research which brings me here. I didnโ€™t know much about fitness and everything involved in it to be fit. I soon realized that being in my 40โ€™s and staying in shape is going to take a lot more work and support. Thatโ€™s when I decided to build my website around my personal problem areas, with hopes that I will not only get rid of mine, but help others as well.

6 Comments

  1. Pamela Noonan

    This looks Delicious and thank you for the nutritional data it is really helpful for keeping track of macros.

    Reply
    • Devara

      Hello Pamela,
      I so glad you like the looks of this recipe! It is so amazingly delicious! It is hard to believe that it’s HEALTHY! I’m happy to know the nutritional data is helpful. In some of my earlier articles, I didn’t include enough detail for the nutritional data. Some people mentioned that to me in the comments section.
      This is another great thing about getting feedback. I know what I’m doing good with and then I find areas that I need to work on. It’s all just a big learning experience.
      As I grow this business, I try to get better and better with the content I publish and with more details about what I write about.
      I appreciate you letting me know that I’m on the right track.

      I look forward to hearing back from you soon.

      Best of health,
      Devara

      Reply
  2. James

    It looks delicious! And it has all the ingredients I enjoy eating: Eggs, Cottage cheese, and spinach. Well, I don’t necessarily LOVE spinach but I know i should eat it more.

    Also, I liked that you gave us the background information about the nutritional value of the recipe. Why you chose to use only egg whites compared to whole eggs.

    I’m gonna give this recipe a try but I think I’ll do it with whole eggs first! I hope that’s okay ๐Ÿ™‚

    By the way, add the link to the griddle that you’re using! I’d like to check it out.

    Reply
    • Devara

      Hello James,
      Thanks so much for your feedback! I’m glad you enjoyed this article and recipe.
      As you I mentioned in the section about egg whites versus whole eggs, there is still a lot of nutritional value when eating whole eggs (yolk and all). So no worries there.
      I think its actually a great idea to try it that way first and then the next time, try it with using just egg whites. This way you can compare the two and see if there’s a difference in taste. Please let me know how you like it.
      Also, as for the griddle, per your suggestion, I added a couple of links in the article. (Another great idea!) I love mine, so why not share it. Right now the “Griddle” is about $38 on eBay for the same brand that I have (Presto).

      Presto makes great products and I trust their quality.

      I also own a pressure canner from the same company and it works great.

      I appreciate the comment and the suggestion. I look forward to hearing back from you in the near future.

      Best of health,
      Devara

      Reply
      • James

        Thanks for the link Devara! I’ll be sure to check it out ๐Ÿ™‚ I’ve tried egg whites in the past but I just loveeee the egg yolks haha. I’m also following a low-carb diet (almost ketogenic actually) and eggs fit perfectly in there.

        Yes, when you use a product and can recommend it, you should definitely add the links! Makes it much easier than googling myself and then I can also be sure I have the exact same model that you use.

        Best of health to you too!

        Reply
        • Devara

          You’re welcome!
          Glad to help. I appreciate you asking for it. I understand your “love” for eggs, yolk and all. I love them too! In fact, when eating just an egg, I prefer it cooked over-medium, with the yolk still runny.

          Thanks again for your feedback and suggestions.

          Best of health,
          Devara

          Reply

Leave a reply

Your email address will not be published. Required fields are marked *

Sign up to our newsletter!

Search Options

PhenQ

phenq_EN_V1_banner-300x250

COVID 19 – Try Immune Support today!

SHOP AMAZON FOR GREAT PRICES!

Teriyaki Beef Jerky using “Tamari”

Recent Posts

Archives