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Egg White Spinach & Feta Omelet - Light, Savory, and Satisfying

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2 servings
Ingredients Method

Ingredients
  

  • 6 large egg whites (about 3/4 cup), or egg white carton equivalent
  • 1 cup fresh baby spinach, roughly chopped
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon finely chopped red onion or shallot (optional)
  • 1 small clove garlic, minced (optional)
  • 1 teaspoon olive oil or avocado oil
  • Salt and black pepper, to taste
  • Pinch of red pepper flakes (optional)
  • Lemon wedge, for serving (optional)
  • Fresh herbs for garnish, like parsley or dill (optional)

Method
 

  1. Prep your ingredients: Crack and separate the eggs, or measure egg whites from a carton. Chop the spinach and crumble the feta. If using onion and garlic, mince them now.
  2. Warm the pan: Heat a medium nonstick skillet over medium heat. Add the olive oil and swirl to coat.
  3. Soften aromatics (optional): If using onion and garlic, sauté the onion for 1–2 minutes until translucent. Add garlic for 20–30 seconds until fragrant. Don’t let it brown.
  4. Wilt the spinach: Add the chopped spinach to the pan and toss for 30–60 seconds until just wilted. Season lightly with salt and pepper. Transfer the mixture to a plate.
  5. Add the egg whites: Reduce heat to medium-low. Pour the egg whites into the pan. Let them sit undisturbed for 15–20 seconds, then gently stir with a spatula, pushing set edges toward the center. Tilt the pan so the uncooked whites flow to the edges.
  6. Build the omelet: When the top is still slightly glossy but mostly set, sprinkle the spinach mixture evenly over one half. Add the feta and a pinch of red pepper flakes if you like heat.
  7. Fold and finish: Use your spatula to fold the empty half over the filling. Cook for 20–30 seconds more until the inside is just set and the feta softens. Avoid overcooking—egg whites go rubbery fast.
  8. Serve: Slide onto a plate. Squeeze a tiny bit of lemon over the top if you like brightness. Garnish with herbs and more pepper. Eat right away.