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International

Vegetable Egg-White Omelette

Contains egg (no meat or fish)

A light, fluffy egg-white omelette filled with sautéed spinach, mushrooms, peppers and tomato, finished with a little feta.

Vegetable Egg-White Omelette is an International egg dish, ready in about 16 minutes and made with egg white, mushrooms and red bell pepper. It serves 1 and is rated easy to cook.

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Prep
8 min
Cook
8 min
Total
16 min
Serves
1
Level
Easy
Calories
281

Ingredients

1 serving

Equipment

Method

  1. Step 1

    Heat 1 tsp oil in a non-stick frying pan over medium-high heat. Cook the mushrooms (opens in a new tab) and pepper (opens in a new tab) until the mushrooms brown, then add the spinach (opens in a new tab) and tomato (opens in a new tab) and stir until the spinach wilts. Tip onto a plate.

  2. Step 2

    Whisk (opens in a new tab) the egg whites (opens in a new tab) with the salt and pepper (opens in a new tab) until frothy.

    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

  3. Step 3

    Wipe the pan, add the remaining oil and pour in the whites over medium-low heat. As the edges set, lift them with a spatula and tilt the pan so raw white runs underneath.

    • 3 min
    • medium-low heat

    Food safety: Cook until the whites are fully set and opaque.

  4. Step 4

    When almost set, spoon the vegetables and feta (opens in a new tab) over one half, fold the omelette over and slide onto a plate. Scatter with chives (opens in a new tab).

    • 1 min
    Fresh herbs scattered over a finished dish
    How it looks · Photo: Klaus Nielsen on Pexels

About this dish

Origin
Not attributed to one place · Origin uncertainA modern, everyday preparation with no single place of origin.
Dish
Breakfast · Brunch · Egg dishes
Cooking method
Sautéed, Pan-fried
Taste
savoury, fresh, mild
Diet
Vegetarian (lacto-ovo) · No gluten ingredients · No nut ingredients · Low-carb · High-protein
All labelsVegetarian (lacto-ovo) · Eggetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb · High-protein · Calorie-conscious
Worked out from the ingredients. How labels work
Good for
Everyday · One-pan
Cook more with
Egg white · Mushrooms · Red bell pepper · Spinach · Tomato · Feta
Techniques
Pan-frying · Sautéing

Allergens

  • Contains: Milkfrom feta
  • Contains: Eggsfrom egg white

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

281 kcal per serving

Calculated

1 serving ≈ 420 g · recipe makes 1

Where the energy comes from

  • Protein 36%
  • Carbohydrate 16%
  • Fat 48%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy281 kcal67 kcal
Protein25.7 g6.1 g
Carbohydrate11.6 g2.8 g
Net carbohydrate8.1 g1.9 g
Sugars6.6 g1.6 g
Added sugars0 g0 g
Fibre3.5 g0.8 g
Fat15.3 g3.6 g
Saturated fat4.7 g1.1 g
Trans fat——
Cholesterol22 mg5 mg
Sodium754 mg180 mg
Salt equivalent1.9 g0.4 g
Vitamins & minerals per serving
Potassium
969 mg
Calcium
187 mg
Iron
2.2 mg
Magnesium
74 mg
Vitamin A (RAE)
338 µg
Vitamin C
97 mg
Vitamin D
0.2 µg
Vitamin B12
0.6 µg
Folate (DFE)
139 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: chives.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Cook the vegetables first and separately so their water doesn't make the omelette soggy.

Common mistakes

  • Using high heat for the whites, which makes them rubbery and brown.

Serve with

  • Serve with a slice of wholemeal toast and some cherry tomatoes.

Storage

  • Best eaten immediately.

Variations

  • Whole-egg version: Use 1 whole egg plus 3 whites for a richer, yellower omelette.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3, 4

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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