Spinach & Feta Egg White Omelette — 34g Protein, Under $3.50
Egg white omelettes have a reputation for being bland and punishing — the health food equivalent of eating cardboard for virtue’s sake. This one is neither. Spinach wilted into a fluffy egg white base, folded around a generous crumble of salty feta that softens just enough from the heat without fully melting — it is light, savoury, and genuinely satisfying in a way that most breakfasts twice its calorie count cannot match. At 34 grams of protein and under three dollars and fifty cents, it is also one of the most efficient breakfast macros on the blog. The technique here matters more than the ingredients — low heat and patience are the difference between a rubbery egg white slab and something that actually holds together beautifully on the plate.
Ingredients
Method
- Whisk the egg whites with a pinch of salt and pepper until slightly frothy. Set aside.
- Heat a small non-stick skillet over medium heat and coat with olive oil or cooking spray.
- Add the minced garlic and cook for 20 seconds until just fragrant.
- Add the spinach and cook for 1–2 minutes, stirring, until fully wilted. Season lightly with salt. Push the spinach to one side of the pan.
- Reduce heat to medium-low. Pour the egg whites into the pan, tilting to cover the surface evenly.
- Let the egg whites cook undisturbed for 2–3 minutes until the edges are set and the centre is just barely wet.
- Scatter the crumbled feta over one half of the omelette and spread the wilted spinach over the same half.
- Carefully fold the empty half over the filled half using a spatula.
- Cook for 30 more seconds, then slide onto a plate immediately.
- Finish with red pepper flakes and fresh dill if using. Serve hot.
