Egg White Omelette
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5
3 reviews
Excellent
Egg White Omelette
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This fluffy egg white omelette is a high-protein, light and delicious breakfast recipe for one. It is filled with chopped vegetables and packed with flavor.
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Ingredients
- 3 egg large, 100g, white
- 3 tablespoon parmesan ready grated, 15g
- ⅓ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon Dijon mustard
- 3 teaspoon olive oil
- ½ cup red pepper small cubes (75g)
- 2 spring onions 35g
- 1 cup spinach 30g
Instructions
- Add the egg whites to a large mixing bowl and whisk with an electric whisk until fluffy and increased in size by 50%. This takes about 1 minute. Then, whisk in the parmesan, Dijon mustard, salt and pepper.
- Heat 2 teaspoons of oil in a non-stick frying pan. Fry the peppers for 1 - 2 minutes on medium heat until just soft, then the spring onions and spinach until wilted, about 1 minute.
- Pour the cooked veggies into egg white mixture and stir to combine.
- Add 1 teaspoon of oil to the pan to prevent sticking. Then, pour in the veggie egg mix and swirl the pan around to coat the bottom. Reduce the heat to low.
- Cook the omelette on low heat or until just set on top or to your liking. Mine took 7 - 8 minutes without moving the egg mixture during cooking. Option to flip and cook for 30 more seconds to brown the other side (see tips in the notes). Fold into a half-moon shape and serve.
Notes
- 6g net carbs. Makes one omelette that serves 1.
- You can use fresh egg whites or egg whites from a carton.
- Option to place a lid on the pan during cooking to speed up the process.
- How to flip an omelette: Place a large dinner plate on top of the frying pan. Turn the pan upside down to flip the omelette onto the plate. Then, slide it back into the frying pan, cooked side up.
- Store leftovers in the fridge for up to 3 days.
Nutrition Information
Show Details
Calories
276kcal
(14%)
Total Carbohydrates
10.1g
(3%)
Protein
18.7g
(37%)
Fat
18.1g
(28%)
Saturated Fat
4.4g
(22%)
Fiber
3.5g
(14%)
Sugar
4.9g
(10%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 276 kcal
% Daily Value*
| Calories | 276kcal | 14% |
| Total Carbohydrates | 10.1g | 3% |
| Protein | 18.7g | 37% |
| Fat | 18.1g | 28% |
| Saturated Fat | 4.4g | 22% |
| Fiber | 3.5g | 14% |
| Sugar | 4.9g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
3 reviews
Excellent
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