Egg White and Spinach Omelette with Feta Cheese

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A fluffy egg white omelette filled with sautéed spinach and crumbled feta cheese, providing a low-fat, high-protein breakfast option. This Mediterranean-inspired healthy bowl recipe (high protein, low fat), ready in about 13 minutes, pairs egg whites, fresh spinach leaves, feta cheese, crumbled for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 190 calories and feeds 1, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 5 min Cook: 8 min Serves 1 Mediterranean cuisine 190 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 1 tbsp olive oil in a nonstick skillet over medium heat. Add 2 cups fresh spinach leaves and sauté for 2-3 minutes until wilted and bright green. Remove spinach from skillet and set aside.
  2. Step 2: In a bowl, whisk together 6 large egg whites with 1/4 tsp salt and 1/8 tsp black pepper until frothy.
  3. Step 3: Pour the egg whites into the same skillet over medium-low heat. Cook gently without stirring for 2-3 minutes until the edges begin to set but the center is still slightly runny.
  4. Step 4: Evenly spread the sautéed spinach and 1/4 cup crumbled feta cheese over one half of the omelette. Using a spatula, fold the other half over the filling and cook for another 1-2 minutes until the cheese softens and the egg is fully set.
  5. Step 5: Carefully slide the omelette onto a plate and serve immediately for a light, protein-rich breakfast.

Frequently asked questions

How long does Egg White and Spinach Omelette with Feta Cheese take to make?

Total time is about 13 minutes (5 min prep + 8 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Egg White and Spinach Omelette with Feta Cheese?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep egg whites from drying out.

Can I substitute ingredients in Egg White and Spinach Omelette with Feta Cheese?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Egg White and Spinach Omelette with Feta Cheese for a different number of people?

The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Egg White and Spinach Omelette with Feta Cheese high protein?

Yes — this recipe is tagged high protein, low fat, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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