Egg White Omelets
Low Fat Doesn't Have to Be Low Flavor
- Servings: Makes 1 omelet.
A friend who follows a high protein diet recently asked me how to add some variety (but no fat or carbs) to the egg white omelet she makes every day for breakfast.
2 or 3 egg whites
Freshly ground pepper
Some of these should be combined with the raw egg before its cooked. Some should be added after the egg has cooked a bit. And others should be added at the end, when the omelet is completely cooked.
- Frozen chopped or whole leaf spinach. Defrost, squeeze out any excess moisture, chop if using whole leaf, add about a 1/2 cup to every 2 egg whites. Stir to mix the spinach through the egg and make your omelet as usual.
- Baby spinach and feta cheese. Add the raw leaves and they'll wilt while the egg whites cook.
- Salsa. A low calorie, low fat way to add personality and heat.
- Smoked salmon. A splurge but a little would add color, saltiness and taste. Shred a small piece piece throughout the omelet as it cooks so that the salmon warms.
- Roasted vegetables. Make extra favorite roast vegetables for dinner the night before. Add to egg whites when the omelet is almost finished, just to warm through. Hot sauce can be a nice seasoning.
- Strawberry or apricot jam. Adds sweetness on top of the finished omelet.
- 2 tablespoons grated Parmigiano-Reggiano or Pecorino cheese. Add to the egg whites while still raw and the grated cheese will spread throughout the omelet, adding saltiness and flavor with very little fat.
- Chives. Use scissors to snip a shower of fresh chives over the cooked omelet.
- Sautéed vegetables that cook to a soft texture, like zucchini, or red bell peppers and shiitake mushrooms; sauté the vegetables first and then add the egg whites to the cooked vegetables.
- Sliced cherry tomatoes. Add to the egg whites and cook until the tomatoes soften and throw off juice.
- Low fat sour cream and snips of fresh dill.
- Fine herbs (a combination of chives, parsley, tarragon and chervil) and 2 tablespoons of goat cheese or low fat cream cheese.
- Tapenade. A black olive paste. Add a tablespoon or two to add salty flavor.
Tip: If you use egg white-only products (about $5 for 16 oz.), instead buy a dozen jumbo organic eggs and just separate and discard the yolks and you'll get the same amount of egg white for about $3.50. Besides saving money, you'll also know how fresh that egg is and how long the white's been out of nature's perfect package -- the eggshell -- not sitting in a plastic container.
Tip: Instead of buying an aerosol olive oil, buy an oil mister and fill it with your own good quality olive. If you don't think it's worth the trouble, next time you buy a can of Pam, read the ingredients: one of them is "Propellant."