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This low-calorie egg white omelette recipe has everything you love about a classic omelette but with fewer calories and fat! Dig into fluffy eggs and plenty of fresh vegetables for a healthy, delicious, and perfectly spiced egg white veggie omelet.

If you’ve ever wondered if a low-calorie omelette could be as good as a whole egg omelette, I guarantee this will be the best omelet recipe you will ever make!

Spiced with ground turmeric, brown mustard seeds, and black pepper, and packed with delicious fresh veggies, it is so full of flavor that you won’t even miss the egg yolks. 

This simple low-calorie omelette recipe is ready in under 20 minutes making it a great go-to meal for a quick and healthy breakfast, brunch, or dinner. It is a hearty and filling lean protein meal with over 12 g protein per serving and less than half the fat of a regular omelet! 

Whether you’re managing weight loss or just want a healthy breakfast or meal option, this egg white omelet recipe is a great simple dish to enjoy any time of day.

🙋🏽‍♀️ What Is An Egg White Omelet?

Traditional omelets use whole eggs. Healthy egg white recipes use just egg whites instead. By removing the egg yolks, it is a low-fat omelette with fewer calories. When prepared correctly, this egg white omelette recipe is fluffy and soft like a savory soufflé.

👩🏽‍🍳 Why You’ll Love This Egg White Omelette

• Healthy: With less fat and fewer carbs and calories than traditional omelets, this veggie egg white omelet is a great healthier option. 
• Versatile: This keto omelet is one of the most flexible dishes to dress up or down in a variety of ways. Make it fancy with extra ingredients and garnishes or keep it simple! 
• Easy to Make: Make a delicious breakfast with complete protein in less than 20 minutes! You just need one pan and a few simple ingredients. 
• Naturally Gluten-Free & Vegetarian: Made as directed, this is a vegetarian omelette recipe with no grains or gluten!

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🥘 Ingredients

This healthy omelet can be made with just a few fresh ingredients which are easily found at your local grocery store! See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

• Egg Whites: Instead of using whole eggs, using egg whites significantly lowers the calorie count by eliminating the egg yolk. You’ll need about 3 large egg whites per omelet.
• Low Fat Milk: Using a touch of low fat milk helps to add to the lightness of this recipe.
• Olive Oil: A healthy oil to use in cooking, you only need one teaspoon of olive oil to keep the egg from sticking to the pan. Alternatively, you can melt butter in the pan. 
• Spices: I really love to add spices to my omelets for flavor without extra calories or fat. I suggest a pinch of salt, black pepper, brown mustard seeds, and turmeric (which also gives the omelet a yellow color).
• Fresh Veggies: When it comes to adding veggies you can get as creative as you like! My favorites to use include green bell peppers, red bell peppers, green onions, fresh spinach leaves, and diced plum tomatoes.

🍲 Ingredient Substitutions

• Egg Substitute: Instead of fresh egg whites feel free to use an egg substitute such as liquid egg whites or egg beaters to make this egg omelette easier.
• Garlic Salt: For an extra flavorful fluffy omelet, use garlic salt instead of regular salt or sprinkle in some garlic powder when preparing the egg mixture.

🔪 How To Make An Egg White Omelette

Here are the instructions on how to make a healthy omelette. 

Prep The Eggs: Combine a dash of salt, pepper, and low-fat milk in a small bowl. Carefully whisk in egg whites until just blended (do not overbeat) and set aside.

Prep The Veggies: Heat olive oil in a large nonstick skillet over medium heat. Add mustard seeds and turmeric and cook for 30 seconds. Add onions, then the rest of the veggies, and sauté for 1 minute until the veggies are soft, stirring frequently.

Add Egg Mixture: Adjust the burner to medium-low heat. Pour the egg mixture into the center of the pan over the veggies, tilting the pan to spread the eggs out evenly around the edges of the pan.

Set: Allow the omelette mixture to cook flat in the pan until the edges of the omelette begin to set (about 2 minutes).

Cook Evenly: Slide the front edge of a heat-proof spatula between one side of the omelet and the pan. Gently lift the side of the omelet, tilting the pan to allow some uncooked egg mixture to run onto the pan. Repeat this procedure on the opposite edge. Continue cooking until the center is set (about 2 minutes). 

Fold Omelette & Plate: Loosen the omelet from the pan with the spatula and fold the omelette into a half-moon shape. Carefully slide this perfect egg white omelet onto a plate and enjoy!

💭 Expert Tips

• Add a little bit of egg yolk: Personally, I like making my omelets with a dash of milk, 3 egg whites, and a tiny bit of yolk for color and flavor. But you can omit the egg yolk altogether if you want a completely egg white omelette!
• Use a nonstick pan: The key to easy egg white recipes is a no-mess pan! Use a nonstick skillet to keep the eggs from sticking 
• Allow eggs to set: When you first add the egg mixture to the pan, leave the egg alone to set for a few seconds before touching it to allow the edges to set. 
• Don’t overstuff: Be careful not to put too many ingredients inside the omelet because it will be difficult to fold. I recommend not choosing more than 3 filling ingredients for best results.

📖 Variations

• Add Cheese: For extra creamy flavor add shredded cheese to the top of your omelet! Try cotija cheese, parmesan cheese, feta cheese, cheddar cheese, mozzarella cheese, or goat cheese. I don’t recommend adding fat-free cheese because it doesn’t melt well.
• Garnish With Toppings: For an extra garnish, add sauteed red peppers, green peppers, or fresh herbs on top of the finished omelet. Or top with avocado or cottage cheese for a more filling meal to add more protein and healthy fats. 
• Customize Fillings: Make this healthy omelet recipe your own by adding your desired delicious filling. Add any fresh ingredients like diced yellow onion or red onion, cherry tomatoes, leafy greens, sauteed mushrooms, or kalamata olives!
• Seasonings: Swap the seasonings for a more herbal flavor by sprinkling the whisked egg whites with Italian seasoning before cooking. Or sprinkle the omelet with red chili flakes or some hot sauce for extra spice.

🍽 Serving Suggestions

This healthy omelette is a great high-protein breakfast or any-time meal. Enjoy it as is or pair it with a side of fresh vegetables, fresh fruit, toast, or crispy bacon. Don’t forget the fresh juice and coffee! You can also enjoy this omelet alongside a salad and healthy low-calorie biscuits for a heartier brunch or dinner.

🙌 Dietary Adaptions

• Vegan: Make recipes with egg whites vegan by substituting real eggs with Just Egg! 
• Dairy-Free: Omit the milk to make this egg-white omelette dairy-free. 

🫙 Storage Directions

• Storing: If you have leftovers, allow the egg white omelette to cool completely to room temperature before storing it in an airtight container in the refrigerator for 1-2 days. I do not recommend freezing egg white recipes, as the eggs don’t freeze well, and change texture when thawed and reheated.
• Reheating: Reheat leftovers in the microwave on medium heat until heated through.

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