I love starting my day with something that’s both nourishing and flavorful, and this Feta and Spinach Egg White Omelette always delivers. It’s light, yet satisfying—thanks to fluffy egg whites and a flavorful mix of sautéed spinach, sun-dried tomatoes, and crumbled feta cheese. Whether I’m in a rush or just want a wholesome meal to kick off the morning, this omelette comes together quickly and leaves me feeling energized without feeling too full.
Why You’ll Love This Recipe
I enjoy this recipe because it’s fast, healthy, and doesn’t sacrifice flavor. The egg whites give it a high-protein, low-fat base, while spinach adds vitamins and fiber. The sun-dried tomatoes offer a hint of sweetness and chewiness, and the feta brings that perfect salty tang. I like that I can make it in just about 10 minutes with a handful of ingredients. Plus, it’s easy to customize with other vegetables or cheeses based on what I have in the fridge.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
3 large egg whites – I separate them fresh from whole eggs, but I can also use liquid egg whites from a carton for convenience
1 tablespoon olive oil – This gives the veggies a rich base and helps prevent sticking
2 tablespoons red onion, finely minced – I love the sweetness and mild bite it adds
2 tablespoons sun-dried tomatoes, minced – I prefer the oil-packed kind for extra richness
2 cups baby spinach – Fresh, washed, and slightly chopped if the leaves are large
2 tablespoons crumbled feta cheese – I use good-quality feta for the best flavor
Salt – Just a pinch to balance the flavors
Black pepper – Freshly ground, to taste
Directions
I start by prepping the ingredients: mince the onion and sun-dried tomatoes, and wash the spinach thoroughly.
I separate the egg whites into a bowl and whisk them gently with a fork until a little frothy.
In a small nonstick skillet, I heat the olive oil over medium heat.
I add the minced red onion and sauté it for about 2 minutes, just until it starts to soften and turn translucent.
Then, I stir in the sun-dried tomatoes and spinach. I season with a bit of salt and pepper. I cook everything until the spinach wilts—usually about 1 minute.
I push the cooked vegetables toward the center of the skillet to create a mound.
I pour the whisked egg whites evenly around the pan, making sure they surround the veggies. I reduce the heat to medium-low.
As the omelette begins to set, I gently lift the edges with a spatula, letting any uncooked egg whites flow underneath.
Once the whites are mostly set but still a little soft on top, I sprinkle the crumbled feta over the center.
I carefully fold one side of the omelette over to cover the filling and let it cook for another 30 seconds to a minute.
I slide it onto a plate and serve it right away. Sometimes I garnish with chopped parsley, sliced green onions, or even a few olives.
Servings And Timing
Servings: 1
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Variations
I sometimes add extra vegetables like mushrooms, zucchini, or bell peppers for more texture and nutrients.
To switch up the flavor, I swap feta for goat cheese, shredded mozzarella, or even parmesan.
For a richer omelette, I’ll use one whole egg plus two whites instead of just whites.
A sprinkle of chili flakes or fresh herbs like dill or basil adds a nice punch.
I occasionally stir in chopped cooked turkey or chicken breast for extra protein.
Storage/Reheating
If I have leftovers—which doesn’t happen often—I store the omelette in an airtight container in the refrigerator for up to 1 day. To reheat, I place it in a nonstick pan over low heat until warmed through. I avoid microwaving, since it can make the eggs rubbery and dry out the feta. If needed, I splash a tiny bit of water in the pan and cover it with a lid to gently steam it back to life.
FAQs
Can I use whole eggs instead of just egg whites?
Yes, I sometimes use a combination of one whole egg and two whites. It makes the omelette a bit richer and more filling while still keeping it relatively light.
What kind of sun-dried tomatoes work best?
I prefer oil-packed sun-dried tomatoes because they’re softer and more flavorful. If I use dry-packed ones, I soak them in warm water for 5–10 minutes first.
Can I make this omelette dairy-free?
Yes, I skip the feta or use a dairy-free alternative. I also increase the veggies or add nutritional yeast for a cheesy flavor.
How do I prevent the omelette from sticking?
I always use a nonstick skillet and preheat it with oil before adding the eggs. It helps the omelette slide easily and keeps it intact while folding.
Is this omelette good for meal prep?
Since egg whites don’t hold their texture well after reheating, I don’t usually meal prep this exact dish. But I do prep the veggies ahead of time so I can cook it fresh each morning in under 10 minutes.
Conclusion
This Feta and Spinach Egg White Omelette is one of my favorite ways to enjoy a quick, protein-rich breakfast without sacrificing taste. The creamy feta, fresh spinach, and sweet-tangy sun-dried tomatoes come together beautifully with fluffy egg whites. Whether I’m cooking for myself or making a light brunch, it’s a go-to recipe that I keep coming back to. I love how simple and versatile it is, and I always feel good after eating it.
A light and protein-rich omelette made with fluffy egg whites, sautéed spinach, sun-dried tomatoes, and crumbled feta. This 10-minute breakfast is flavorful, satisfying, and perfect for a healthy start to the day.
