Healthy Omelet

Omelets are a great hot breakfast that can range dramatically in calories.  A great way to reduce the amount of fat and increase protein is use egg whites instead of whole eggs.  For my go-to healthy omelet, I like to use 2 egg whites and one whole egg.  The whole egg keeps the color and flavor of the egg while dramatically reducing the calories.  Add any kind of vegetables and a sprinkle of cheese and you have yourself a fabulous breakfast.

Gather up your ingredients:

You can use any mix of veggies you like, just keep in mind that once they are cooked there still should be room in the pan for the egg.  If the entire bottom of the pan is covered in vegetables, your omelet will rip when you try to fold it in half.  The egg is the glue holding it all together.

You can see in the photo above that the mushrooms are starting to sweat and even before the spinach wilts, there is plenty of room left for the egg mixture.

If you are watching your calories, be sure to measure the cheese.  Cheese is so delicious but those calories add up quickly.  Some people use low-fat cheese but I prefer whole fat cheese.  It’s creamier and melts nicer.  I also like to buy my cheese in blocks and shred it myself so it doesn’t have that cellulose additive that keeps the cheese from sticking together after it’s shredded.

Remember to test the edges before flipping the omelet.  There’s nothing sadder than a ripped omelet.


Healthy Omelet

  • Author: Kathleen



2 egg whites
1 whole egg
1 teaspoon water
1 cup sliced cremini mushrooms
2 tablespoon diced onion
¼ cup diced red pepper
¾ cup baby spinach
1 tablespoon shredded mozzarella
1 tablespoon shredded cheddar
Non-stick spray
1 tsp. olive oil


Spray a non-stick frying pan and heat on medium until warm.
When pan is warm, add olive oil.
Let that sit for a few seconds, allowing it to heat up and then add the onions.
Saute onions for one minute, then add cremini mushrooms.
Cook onions and mushrooms together just until the mushrooms start to sweat.
While the vegetables cook, whisk the two egg whites and whole egg together with the water.
To the pan add diced red pepper, combining all the vegetables and then add spinach on top.
Stir it all around just until the spinach wilts.
Pour egg mixture over the vegetables, making sure the entire bottom of the frying pan is covered.
Set heat to low.
Cook omelet until edges are set, testing with a spatula to ensure it’s ready for folding.
Spread cheese on half the pan.
Fold the non-cheese side over on top of the cheese side and turn off the heat.
Let omelet sit for about 2 minutes to ensure egg mixture cooks throughout and cheese melts.
To remove the omelet from the pan, gently loosen any edges that may be sticking and then gently shake and slide omelet onto a plate.

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