Veggie Egg White Omelette
A fluffy egg white omelette loaded with spinach, tomatoes, and mushrooms. High protein, low calorie, and ready in 10 minutes.
Veggie Egg White Omelette has 180 calories per serving, with 22g protein, 8g carbs, 6g fat, and 2g fiber. Prep 5 min, cook 8 min.
Nutrition per serving
1 serving(s)
180
Calories
22g
Protein
44% DV
8g
Carbs
3% DV
6g
Fat
8% DV
* %DV based on a 2000 calorie diet
📊 180 calories per serving.
🔥 12.2g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
5 min
Cook Time
8 min
Servings
1
Est. Cost
$2.00
Why You’ll Love This Egg White Omelette
Egg whites are one of the best low-calorie protein sources — 4 egg whites give you 22g of protein for only 120 calories. This veggie-packed omelette is perfect for anyone looking to maximize protein while keeping calories low. At just 180 calories, it’s ideal for a calorie deficit.
Ingredients
- 4 egg whites (about ½ cup)
- 1 cup fresh spinach
- ½ cup diced tomato
- ½ cup sliced mushrooms
- 1 tsp olive oil
- Salt, pepper, and herbs to taste
Instructions
-
Heat olive oil in a non-stick pan over medium heat.
-
Sauté mushrooms for 2 minutes, then add tomato and spinach. Cook until spinach wilts (~1 minute).
-
Whisk egg whites with salt, pepper, and herbs. Pour over the vegetables.
-
Cook for 3-4 minutes until set, then fold in half and serve.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 22g |
| Carbs | 8g |
| Fat | 6g |
| Fiber | 2g |
Tips
- Add whole eggs: Use 1 whole egg + 2 egg whites for more flavor and nutrients.
- Cheese lovers: Add 1 tbsp feta for only 40 calories.
- Batch prep: You can prep the vegetables the night before.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Stir halfway through for even heating.
Equipment
skillet
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