Protein Omelette with Vegetables
A light omelette made with one whole egg and two egg whites, tomatoes, and spinach cooked in olive oil. A quick, high-protein breakfast.
- Time
- 12 min
- Serving
- 309 kcal
- Ingredients
- ≈ $1.40
- Protein
- 21 g
Ingredients
- 1 Eggspack 10 pcs ≈ $1.93 3 pcs
- 2 Tomatoes≈ $4.67 per kg 80 g
- 3 Spinach (frozen)pack 400 g ≈ $1.90 50 g
- 4 Green onionspack 50 g ≈ $1.30 8 g
- 5 Olive oil 5 ml
- 6 Salt 1 g
- 7 Ground black pepper to taste
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Separate the whites from two eggs1, reserving the yolks for another dish; whisk the whites and one whole egg with salt and pepper.
Thaw the spinach3 in the microwave or in warm water for 2–3 minutes, then drain excess water; slice the tomatoes2 into 1–2 cm rounds and finely chop the green4 onion.
Heat olive oil in a 20–24 cm skillet over medium heat.
Sauté the tomatoes2 and spinach3 for 3 minutes, stirring, until tender.
Pour the egg mixture over the vegetables, cover, and cook on low heat for 4–5 minutes until the omelette is fully set.
Sprinkle with green4 onion, cut into portions, and serve immediately.
Tips
- Why it works
- Whip egg whites to soft peaks to trap air. This makes the omelet light and fluffy instead of dense. Overbeating turns them tough.
- Substitutions
- Use 50g frozen peas instead of spinach; add 1 tsp lemon juice to tomatoes if they taste bland.
- Common mistakes
- If the omelet looks pale and rubbery inside, it’s undercooked; check the center with a fork before removing the lid.
- Storing and reheating
- Eat fresh or within 1 day; reheat in a dry pan for 1 minute per side if needed.
- Serve with
- Pair with a slice of whole-grain toast and a sprinkle of feta for extra protein.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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