Egg White Omelet w/Spinach, Red Onions & Feta Cheese (Healthy & Diabetic-Friendly Recipe #8)

Who doesn’t love a good breakfast omelet? This is a quick and easy recipe for those who might be just starting out with cooking and eating healthy. Omelets cook up in like 5 minutes so what’s not to love? As I mentioned in a previous post, I also sometimes eat these for dinner/post-workout when I’m feeling too lazy to really go in on making another meal. If you’re worried about flipping your omelet and making a mess, check out my flipping/folding technique below! Here’s what you’ll need:

1/2 cup of egg whites OR 1-2 egg whites from whole eggs
1/2 medium-sized red onion (chopped)
1 tbspn crumbled feta cheese
1-2 cups of baby spinach
1/2 tbpsn of olive oil
salt and pepper to taste


1. Quick prep here- just chop up your red onion! Also make sure to have all your ingredients handy because this is a quick cook!


1. Heat a skillet on medium to high heat. Once the skillet is warm, add your olive oil.

2. Once the olive oil is hot, add your onions. Brown onions.

3. Now add your spinach. Allow the spinach to wilt a little bit and stir around with onions.

4. Lower the heat on the pan.

5. Pour egg whites into the center of the pan. Before they can fully cook, maneuver pan around so that egg whites coat the entire surface. Avoid leaving any holes in the omelet. Add feta cheese.

6. Lower heat on the pan (again). Okay so here’s my flipping/folding technique: At this stage, you’ll notice that the edges of your omelet are starting to curl up on themselves. Here’s what it should look like:

Notice how the edges are curling in on the omelet? Now, using your fingers, grab an edge of the omelet. Lift the omelet from that edge and slide a spatula underneath the omelet, freeing any sticking portions from the skillet. Now you should have full control of your omelet. At this point -if you’re feeling a pro and want to make an open-faced omelet- flip it! If you’re feeling shy, make a simple omelet by folding your omelet in half using the edge you picked up.

7. Cook for a few more seconds and serve!

My tips/thoughts/modifications:

1. On egg whites. I’ve made this recipe with both “real” egg whites and egg whites from the carton. Surprisingly, I prefer using egg whites from the carton. I say this because I prefer my omelets not to have too thick of a consistency and find that real egg whites are thicker than carton egg whites. I also like carton egg whites because they last longer than real eggs do (savings!) and I don’t have to do the whole egg white separation technique (ease!) just to get the egg whites out. But that’s just me! Eat whatever egg whites you please! 😉

2. My flipping technique. If you coat your hot skillet with the omelet as I described above, the thinner edges of the omelet will cook first and curl over. I found that it’s easier for me to lift the omelet up with a spatula if I have already picked it up from its curled sides. You may be shocked to know that I don’t flip my omelets! I like folding them over. I don’t like flipping them because (i) I think it’s easier to make a mess and (ii) you can’t fit anything else on your plate with an open face omelet! But once again- do you! If you like your omelets open face- go for it.

3. Nutritional value of egg whites. So what’s the deal on egg whites vs yolks? Well, egg whites generally have less cholesterol and fewer calories than egg yolks, so that’s why people typically ditch the yolk [1]. But ultimately, a little egg yolk in your life is probably a good thing too- whole eggs contain a bunch of healthy goodies that your body needs too [2]. You can certainly make this recipe with whole eggs, but I wanted to offer the lowest calorie option here!

4. Feta cheese. Okay, can I first just say yum? I LOVE feta cheese. I find that it adds a great sharp saltiness to this meal that I wouldn’t get otherwise. Beware of using too much feta though, as it does contain saturated fat. Feta does contain less saturated fat than most other hard cheeses though [3], so it’s still a healthier bet.

Happy clean eating!

(See another recipe!)


About ChicFitChef

My "deserted island" checklist: a BCBG dress, a healthy & diabetic-friendly meal and a few workout DVDs. ;-)
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5 Responses to Egg White Omelet w/Spinach, Red Onions & Feta Cheese (Healthy & Diabetic-Friendly Recipe #8)

  1. Uju says:

    Love it! One of my favorite breakfast meals! I always have a carton of egg whites, spinach, and feta cheese in the fridge just for this craving. Sometimes, I throw in mushrooms as well 🙂

  2. Pingback: Young, Thin and…Diabetic? Know if You’re at Risk (Diabetes Alert Day) | ChicFitChef

  3. Pingback: Healthy & Diabetic Friendly Recipe #9: Zesty Cobb Salad w/ Spinach, Bacon & Avocado | ChicFitChef

  4. Pingback: Diabetic Scrambled Omelet With Potatoes | Jannette's Marketing

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