A light, protein-rich omelet made with egg whites and fresh spinach. This dish is ideal for a low-calorie, nutrient-dense meal that supports muscle repair, metabolic balance, and cardiovascular health.
Preparation Time
- Prep time: 5 minutes
- Cooking time: 5–7 minutes
- Total time: 10–12 minutes
- Servings: 1
Ingredients
- 4 large egg whites
- 1/2 tablespoon extra virgin olive oil or avocado oil
- 1 cup fresh spinach, roughly chopped
- Sea salt and freshly ground black pepper to taste
- Optional: 1 tablespoon chopped chives or parsley
- Optional: 1 tablespoon nutritional yeast or a sprinkle of goat cheese (if tolerated)
Instructions
- In a bowl, whisk egg whites until slightly frothy.
- Heat oil in a nonstick skillet over medium heat.
- Add spinach and sauté for 1–2 minutes until just wilted.
- Pour egg whites over the spinach, tilting the pan to spread evenly.
- Cook for 2–3 minutes until set, then gently fold or serve open-faced.
- Season with salt, pepper, and herbs. Serve hot.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~100 kcal |
| Protein | ~15 g |
| Fat | ~3.5 g (mostly unsaturated) |
| Carbohydrates | ~2 g |
| Fiber | ~1.5 g |
| Sodium | ~110 mg |
| Folate | ~25% DV |
| Vitamin K | ~40% DV |
| Magnesium | ~10% DV |
| Potassium | ~300 mg |
| Choline | ~25 mg |
| Lutein + Zeaxanthin | Present (supports eye health) |
Health Benefits
1. Lean protein for muscle and weight management
Egg whites provide high biological value protein with no fat or cholesterol, ideal for muscle recovery and calorie control.
Reference: Pasiakos SM et al. (2015). Protein needs for optimal muscle function. Nutrients.
2. Supports cardiovascular and metabolic health
Spinach contains nitrate, folate, and potassium, which help regulate blood pressure, reduce inflammation, and improve vascular function.
Source: Bahadoran Z et al. (2017). Dietary nitrate and blood pressure control. Current Hypertension Reports.
3. Eye and immune system support
Spinach is rich in lutein and zeaxanthin, antioxidants that protect retinal cells and modulate immune responses.
Study: Johnson EJ. (2014). Lutein and visual function. Nutrition Reviews.
Tips for Best Results
- Use fresh spinach to avoid excess water; frozen spinach may make the omelet watery.
- Whisk egg whites well for a fluffier consistency.
- Cook on medium-low heat to prevent dryness or sticking.
- Add herbs or lemon zest to brighten flavor naturally.
- Serve with a slice of whole grain toast or avocado for a more complete meal.
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