Egg White Omelet with Spinach, Onions & Tomatoes

Egg White Omelet with Spinach, Onions & Tomatoes

Egg White Omelet with Spinach, Onions & Tomatoes Recipe
Prep time
Cook time
Total time
Serves: 2
  • ½ small organic tomato, chopped
  • 2 tsp. organic extra virgin olive oil
  • 8 large organic egg whites
  • ½ small organic onion, chopped
  • ¼ tsp. Celtic sea salt
  • ¼ tsp. freshly ground black pepper
  • 2 c. Earthbound Farm Fresh Spinach
  • 1 Tbsp. filtered or spring water
  1. In a small, safe, nonstick skillet, heat the oil over medium heat.
  2. Add the onions, tomatoes and spinach. Cook until the onion is soft, about 3 to 5 minutes. Stir in a pinch of salt. Transfer the spinach mixture to a bowl. Cover and keep warm.
  3. In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy.
  4. Spray coat a medium, safe nonstick skillet or omelet pan with cooking spray and heat over medium heat.
  5. Add ½ of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1½ to 2 minutes. Use a rubber scraper to gently lift the eggs up and allow the uncooked egg whites to flow underneath.
  6. Spoon ½ of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
  7. Serve.

Nutrient Information Per Batch

255.97 kcal Calories, 152.35 mg Calcium, 20.74 g Carbohydrate, 0 mg Cholesterol, 10.56 g Total Fat, 7.1 g Fiber, 11.37 mg Iron, 36.96 mg Magnesium 561.4 mg Potassium, 33.49 g Protein,52.99 mcg Selenium, 1222.98 mg Sodium, 4.18 g Sugars, 0.2 mg Zinc, 1.41g Saturated fat, 0 trans Fat, 7.32 g Monounsaturated fats, 1.09 g Polyunsaturated fats, 9260.42 IU Vitamin A, 0.08 mg Vitamin B6, 0.24 mcg Vitamin B12, 48.63 mg Vitamin C, 0 IU Vitamin D, 1.61 Vitamin E, 9.43 mcg Vitamin K, 21.91 mcg Folate,0.04 mg Vitamin B1(Thiamin),0.51 mg Vitamin B3(Niacin),1.18 mg Vitamin B2(Riboflavin), 797.66 mcg Lycopene, 40.55 mcg Lutein and Zeaxanthin, 0.08 g ALA, 0 g EPA, 0 gDHA,58.05 mg Phosphorous, 0.14 mg Manganese, 31.31 mcg Alpha carotene, 140.32 mcg Beta carotene, 0.24 mcg Beta cryptoxanthin, 0 g Conjugated Linolenic Acid


  • No Fish
  • No Red Meat
  • No Pork
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Grains
  • No Molds
  • No Legumes
  • No Citrus

About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.


  1. maria qadir says:

    hey, this is Maria Qadir, I’ve recently completed my in nutrition and dietetics.
    so my question is that what should we do to an anemic persons. can we refer them iron rich diets with vitamin C ?
    because as a nutritionist and dietitian, as i know that vitamin C greatly helps in absorption of iron.
    one more question is that if person is a anemic but he/she is vegetarian what should we suggest them ?
    because heme iron is better absorbed in the body as compared to non heme iron. and diet whicg contains only plant sources has definitely non heme iron

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