Egg White Omelette
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My egg white omelette recipe is light, fluffy, and easy to make. It’s high in protein and low in calories but packed with flavor.
Why I love this recipe
When I watch my calories and want the best bang for my (calorie) buck, I make this egg white omelet recipe. Egg whites are the biggest health hack because they’re very low in calories but high in protein (8 calories and 2 grams of protein per tablespoon!). Plus, they’re easy to load up with all sorts of fillings, so you don’t miss the yolks.
This recipe starts with seasoned egg whites, pan-fried into an omelet with flavor-packed fillings like cherry tomatoes and parmesan cheese. Egg white omelets can easily turn rubbery and dry, but my ingredients and method keep it light, fluffy, and soufflé-like. Here’s why:
- Whisking the egg whites until frothy adds air, giving the omelet a lighter, fluffier texture.
- Pre-cooking the veggies removes excess moisture and ensures they’re tender when the omelet is ready.
- Keeping the omelet undisturbed until it’s ready to flip gives the egg whites time to set properly, so it holds together without becoming tough.
Enjoy it on its own or stuff it into my popular Starbucks spinach feta egg white wrap. Come make this with me!
★★★★★ REVIEW
“This is delicious! I haven’t ever made egg white omelettes (super skeptical before), but I had a carton of egg whites I needed to use, so I made a quick breakfast. SO glad I used your combination and method. High protein, low calorie, super tasty. Thanks for posting” – Karla
Table of Contents
Key ingredients
- Egg whites. If using eggs, use four large eggs for plenty of egg whites. Set aside your yolks to make homemade mayo. If you’re using liquid egg whites, you’ll need ½ cup.
- Mix-ins. I like using green onions, cherry tomatoes, parmesan cheese, and Italian seasoning.
- Kosher salt and pepper. To taste.
- Olive oil. To fry everything up. Feel free to use any neutral oil or butter.
Recipe variations
- Vegetables. Add a small handful of chopped spinach, sliced mushrooms, or bell pepper.
- Cheese. Swap the parmesan for shredded cheddar cheese, feta cheese, or smoked gouda.
- Spices. Add 1 teaspoon of garlic powder, onion powder, or ¼ teaspoon of red pepper flakes for some heat.
- Fresh herbs. Garnish with fresh chives or parsley.
How to make egg white omelette
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1- Whisk the egg whites until frothy. Add the seasonings and cheese.
Step 2- Sauté the veggies in a nonstick skillet for several minutes.
Step 3- Pour the egg white mixture into the skillet. Cook until the edges begin to set.
Step 4- Use a spatula to fold one half of the omelette over the other carefully, then cook until the whites are firm.
Arman’s recipe tips
- Keep the heat low. The #1 mistake I see being made with omelets is cranking up the heat. It takes slightly longer, but you want the eggs to cook evenly so they don’t become rubbery.
- Blend or froth the egg whites. This is optional, but if you have a milk frother lying around, you can froth the whites to make them even fluffier.
- Don’t overcook the veggies. They’ll continue cooking once you add the eggs, and we don’t want them to be mushy. I find 1 to 2 minutes sufficient.
- Cover the skillet. This traps the heat and speeds up the cooking.
Egg White Omelette
Video
Ingredients
- 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
Instructions
- 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.
Notes
Nutrition
Frequently asked questions
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.
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.
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.
More egg white recipes
Originally published August 2023
Looks Great. What is the white cream in the bowl next to the omelette? Sour Cream? AND, I can’t find the video — am I too late to catch it? I love tomatoes but not allowed to eat them – I suppose I could substitute red bell peper for the tomatores. Or do you have any suggestios? Thank you.
Hi Travis- the video should play from the recipe card- let me know if it’s playing up! Bell peppers would be great, or even zucchini. Oh yes, that is garlic cream, which I love to eat with the omelette haha! 1/2 cup full-fat Greek yogurt mixed with minced garlic and salt.
This is delicious! I haven’t ever made egg white omelettes (super skeptical before), but I had a carton of egg whites I needed to use, so made a quick breakfast.
SO glad I used your combination and method (milk frother worked so well).
High protein, low calorie, super tasty. Thanks for posting!
Thanks for the lovely feedback and review, Karla. They can be so hit and miss, which is why I tested this recipe using omelette skills I learned in culinary school (it was a 2 week focus on it lol!).
Great recipe i will make this often.
I have recently started to eat egg whites, which I never thought I would like. This is one of the best recipes I have tried. Easy and nutritious.
Thanks so much, Heather. I’m so glad you enjoyed the recipe! 🙂
Usually I eat lots of eggwhites and some eggs. Good!
Great, I’ve never made an egg white omelette.
Surprisingly tasty.
Sent your site to my son in College .
Thank you, Kathy!
This was wonderful, came out great!
This looks amazing… can’t wait to make it 🙂
great KETO breakfast, and very tasty, thanks.
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.
Sounds delicious
Going to try this
Thanks
Yummy and fluffy!
Love egg whites , will tey with the cherry tomatoes sounds really bomb and some cheese with herbs! Keep the good stuff coming!!
Love this light and fresh omlet. Great for my Keto diet. It’s so easy to make too!