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
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I kept fumbling through the frig for something else and found some cottage cheese that was almost out-of-date.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. 🙂
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 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 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:
- Pantothenic acid
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:
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
- Vitamins A, D, E, and K
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. 🙂
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…
41.7 grams Protein / 232 Calories / 33.9 grams Carbs
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
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.
- Spray the pan and griddle with olive oil and turn on medium high heat.
- First, put the chopped onions in the pan and start cooking them since they take longer to cook.
- After the onions are almost tender, add the chopped mushrooms and spinach. Cook until done.
- Remove the ingredients from the pan or griddle, putting them in a bowl for later use.
- 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).
- Wipe the pan clean and respray with olive oil.
- Separate the egg whites from the yolks. Whisk until well blended. (I add a little milk so it holds together better)
- Pour the egg white on the hot pan or griddle.
- Allow egg whites to cook for about 30 seconds.
- 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.
- Let the omelette cook until the egg white is done (about 1 minute longer).
- Flip the side of the egg that doesn’t have anything on it, over onto the side with the ingredients.
- After about 30 seconds longer, it should be ready to transfer to a plate.
- Garnish plate with 1/4 cup cottage cheese and extra salsa (optional).
Eat and Enjoy!
I found this helpful video for easy ways to separate the egg yolk from the egg white. It looks much easier than the old fashion way! 🙂
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
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
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!
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! 🙂
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. 🙂
Until next time, be safe, healthy, and happy!
Wishing you the very best!