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  • Writer's pictureThe Ideal Team

Spinach, Tomato & Feta Egg White Omelet

Eggs have long been known as a primary staple to every breakfast, however, over the years, more and more people are enjoying them at any time of day!

Many scientists, dieticians, and researchers have often looked at eggs when deciding their health benefits. According to the American Heart Association, "at just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D (which aids bone health and the immune system) and choline (which helps metabolism and liver function, as well as fetal brain development)."

They also clearly state that even though the yolk of an egg contains a variety of nutrients, even those that can be good for the eyes, they also contain cholesterol which may create some risks for those who suffer from diabetes or heart disease.

But what about the whites of an egg? Well, egg whites provide plenty of protein without the cholesterol of the yolk! It has been said, however, that some of the nutrient-rich elements are lost when separating the yolk from the egg whites, so balance is key in maintaining your health. Be sure to incorporate a variety of fruits, nuts, vegetables, whole grains, lean meats, and dairy to supplement any lost nutrients.

If you love eggs, but want to watch your cholesterol levels, give egg whites a try with this delicious Spinach, Tomato and Feta Egg White Omelet!

Spinach, Tomato and Feta Egg White Omelet


  • cooking spray

  • 3 egg whites, or if using pre-separated liquid egg whites try 1/2 cup

  • salt and ground black pepper to taste

  • ¼ cup chopped fresh spinach (or more according to taste)

  • 6 cherry tomatoes, sliced (or sundried tomatoes)

  • 2 tablespoons crumbled feta cheese


  1. Heat a skillet over medium heat and spray with cooking spray. Add spinach and tomato and saute for about a minute, or until spinach is wilted. Remove from skillet.

  2. Whisk egg whites with salt and pepper in a bowl. Pour egg mixture into the heated skillet (add more spray if needed) and swirl until eggs cover the entire bottom of the skillet. Cook for 1 to 2 minutes.

  3. Carefully flip the egg whites and arrange spinach, tomatoes, and feta cheese on the eggs. Cook until edges of eggs begin to curl up, 1 to 2 more minutes. Loosen omelet from the skillet using a spatula and fold in half. Serve.

Eggs are so versatile that you can add any ingredients you desire! Try them with sauteed mushrooms and peppers or simply add some gouda or cheddar cheese! Serve on its own or with whole-grain bread or fresh fruits!

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