Egg White Omelet with Vegetables
A light dish made with three egg whites and one yolk, featuring pepper, tomato, and greens. Quick and healthy for breakfast or a light lunch.
- Time
- 12 min
- Serving
- 302 kcal
- Ingredients
- ≈ $1.46
- Protein
- 21 g
Ingredients
- 1 Eggspack 10 pcs ≈ $1.89 3 pcs
- 2 Bell peppers≈ $6.00 per kg 60 g
- 3 Tomatoes≈ $4.67 per kg 70 g
- 4 Green onionspack 50 g ≈ $1.30 8 g
- 5 Olive oil 4 ml
- 6 Salt 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Wash the pepper and tomato3; cut the pepper into strips about 1 cm wide; dice the tomato into 1 cm cubes; finely chop the greens4; use a skillet about 20 cm in diameter; prepare a bowl for the whites and yolks.
Separate three egg whites from the yolks; transfer the whites to a large bowl, keep the yolks in a separate cup; add a pinch of salt to the whites.
Preheat the skillet over medium heat, add 1 teaspoon of oil and distribute it evenly over the bottom.
Sauté the pepper and tomato3 over medium heat for about 3 minutes, stirring; the vegetables should be slightly soft and their aromas released.
Beat the whites until lightly fluffy, add the yolk and gently mix again; the mixture should be uniform and slightly foamy.
Pour the egg mixture over the vegetables in the skillet; reduce the heat to low and cook covered for about 4–5 minutes until the top sets and the bottom turns golden.
Remove the lid, and if needed keep on low heat for another 1–2 minutes so the top fully sets; the dish should hold its shape with a pleasant texture.
Sprinkle with greens4 and serve immediately; optionally pair with a slice of whole-grain bread or a green salad.
Tips
- Why it works
- Use medium heat for sautéing vegetables to soften them slightly without burning, which ruins flavor and texture. Overheating turns peppers bitter and tomatoes mushy.
- Substitutions
- Replace bell pepper with 60g mushrooms (sauté longer) or swap tomato for 70g zucchini (diced, less water). Skip greens if unavailable. No need to substitute.
- Common mistakes
- Overcooking the omelet makes it dry and rubbery; it’s done when the top holds its shape and the center is just set, not browned.
- Storing and reheating
- Eat fresh or refrigerate for 1 day; reheat in a dry pan over low heat for 1 minute to restore softness. Freezing isn’t recommended. Texture breaks.
- Serve with
- Pair with a slice of whole-grain toast and a sprinkle of black pepper for a balanced, filling breakfast that keeps you full until lunch.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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