Egg White Omelette


5 from 14 votes
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This egg white omelette is super fluffy, delicious, and loaded with delicious fillings. It’s low in carbs and calories and makes a quick healthy breakfast.

egg white omelette.

When I’m watching my calories and want the best bang for my (calorie) buck, an egg white omelet is my go-to breakfast!

It’s low in calories, packed with protein, and has very little fat. The best part? I love to load it up with tons of fun fillings like fresh veggies and cheese, so missing the yolks is not an option. I always order omelettes whenever I am out for breakfast, but love how easy they are to make at home!

Table of Contents
  1. Why you’ll love this recipe
  2. Ingredients Needed
  3. How to make an egg white omelette
  4. Recipe tips and flavor variations
  5. Storage instructions
  6. More egg based breakfasts to try
  7. Frequently asked questions
  8. Egg White Omelette (Recipe Card)

Why you’ll love this recipe

  • It’s healthy. Egg whites are rich in protein, low in carbs, and have zero fat. Adding this omelet to your breakfast plate makes a fabulous high-protein option even if you don’t follow any diet.
  • Tastes like an actual omelette. If you are worried about how this yolkless recipe would taste, let me put you at ease- it’s just as fluffy as you’d expect! And once you add some delicious fillings like cheese, veggies, and ham, you won’t miss them whatsoever.
  • Works with fresh or carton egg whites. While fresh egg whites are always best, you can use pre-packaged ones too. I find this so much more affordable and easier too, because then you don’t need to find a use for the yolks.
  • Easy to customize. If I have tons of random vegetables or deli meats in my fridge, this is the kind of meal I make to use them all up.
egg white omelette calories.

Ingredients Needed

Besides some seasonings and your fillings of choice, there really isn’t much that goes into making this omelet. Here is what you will need:

  • Egg whites. If using eggs, opt for large eggs, as these will have more of the ‘white’ to play with. Don’t waste the egg yolks though- I like to use it for a homemade mayo or a creme brulee.
  • Green onions. Green onions or scallions have a subtle onion flavor and won’t overpower the omelet like sliced white or red onions would.
  • Cherry tomatoes. Fresh cherry tomatoes are my absolute favorites because they are sweeter than whole tomatoes. I find several halved tomatoes to be plenty for one serving.
  • Parmesan cheese. My secret ingredient for any good omelet! Adding some form of cheese truly MAKES the dish. If possible, freshly grate the cheese instead of using the pre-shredded kind. Not only does it taste better, but it also melts much better too.
  • Salt and pepper. To taste.
  • Italian seasoning blend. A mix of dried oregano, thyme, basil, sage, and rosemary. This adds tons of flavor with zero effort.
  • Olive oil. To fry everything up. Feel free to use any neutral oil of your choice or butter.
  • Veggies. Omelets are VERY forgiving, so add any other popular vegetables to it, like mushrooms, asparagus, spinach, or bell pepper.

How to make an egg white omelette

Step 1- Prep the egg whites. Separate egg whites from the yolks then whisk them until slightly frothy. Season with salt, pepper, Italian herbs, and parmesan.

how to make egg white omelet.

Step 2- Sauté onions and tomatoes. Add oil to the skillet, add the vegetables, and saute until fragrant.

veggies in skillet.

Step 3- Cook the omelette, Add the egg mixture into the skillet and cook until the edges set. Then, fold the omelette in half and cook for a few minutes until fully set.

egg white omelette in skillet.

Recipe tips and flavor variations

  • Avoid overcooking the veggies– Do not overcook the cherry tomatoes. You don’t want a mushy, saucy tomato juice in the pan.
  • Cook on low or medium heat– Although ever so slightly more time-consuming, cooking on low or medium heat will ensure the egg whites cook evenly, and you won’t be left with a rubbery texture.
  • Blend the egg whites– If you want an uber-fluffy and thick omelet, blend the egg whites in a high-speed blender for a minute or two, until doubled in size.
  • Cover the skillet when it cooks– This traps the heat which speeds up the cooking process AND cooks both sides of the whites better.
  • Change up the cheese– I love mixing different cheeses like feta cheese, cottage cheese, or cheddar cheese for a different flavor profile. Remember, a little goes a very long way!
  • Add fresh herbs– I typically stick to dried herbs but if you have time and fresh herbs ob hand, use those instead. Cilantro and parsley are great, as are some finely chopped chives.
  • Add plenty of sides– I always make this omelet part of a meal, and my favorite sides include turkey bacon, sliced avocado, and crusty sourdough toast. 

Storage instructions

To store: Place the cooled leftovers in an airtight container and store them in the fridge for up to three days. 

To reheat: Warm up the omelette in the microwave for 20-30 seconds or back in a skillet.

egg white omelet.

More egg based breakfasts to try

Frequently asked questions

How do I separate egg whites from yolks?

Crack the egg gently and allow the egg white to fall into a bowl while carefully transferring the yolk back and forth between the eggshell halves, letting the excess white drop into the bowl.

How do I prevent the omelette from sticking to the pan?

You must add some form of grease to the pan to ensure the omelette doesn’t stick. Butter, olive oil, and cooking spray are all fantastic options.

How do you flip an omelette?

To flip an omelette, gently lift one side with a spatula, tilt the pan slightly, flip onto its other side, and catch it with the pan to complete.

egg white omelette recipe.

Egg White Omelette

5 from 14 votes
This egg white omelette is super fluffy, delicious, and loaded with delicious fillings. It's low in carbs and calories and makes a quick healthy breakfast.
Servings: 1 serving
Prep: 2 minutes
Cook: 5 minutes
Total: 7 minutes


  • 4 egg whites *
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 tablespoons parmesan cheese
  • 1/2 teaspoon Italian seasoning
  • 2 green onions thinly sliced
  • 1/4 cup cherry tomatoes halved
  • 1 teaspoon olive oil


  • Separate the egg whites from the yolks.
  • In a bowl, whisk the egg whites until slightly frothy and combined. Add the salt, pepper, parmesan cheese, and Italian seasoning. Set aside.
  • Heat a non-stick skillet over medium heat and add olive oil. Sauté chopped green onions and halved cherry tomatoes for 1-2 minutes.
  • Pour the whisked egg whites into the skillet, covering the vegetables evenly. Cook undisturbed for about a minute until the edges start to set.
  • Gently fold the other half of the omelette and cook Until fully set.


* Or 1/2 cup liquid egg whites.
TO STORE: Place the cooled leftovers in an airtight container and store them in the fridge for up to three days. 
TO REHEAT: Warm up the omelette in the microwave for 20-30 seconds or back in a skillet.


Serving: 1servingCalories: 145kcalCarbohydrates: 5gProtein: 17gFat: 6gSodium: 1490mgPotassium: 369mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 13mgCalcium: 138mgIron: 1mgNET CARBS: 4g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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5 from 14 votes (5 ratings without comment)

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Recipe Rating


  1. 5 stars
    Great, I’ve never made an egg white omelette.
    Surprisingly tasty.
    Sent your site to my son in College .

  2. 5 stars
    I didn’t think I was going to like this, because I love eggs. Very sceptical. It was divine. My roomie and I loved it!! Thank you.

  3. 5 stars
    Love egg whites , will tey with the cherry tomatoes sounds really bomb and some cheese with herbs! Keep the good stuff coming!!