High Protein Egg White Omelette with Spinach and Feta
There is something deeply satisfying about a breakfast that feels indulgent but is actually working hard for your body. This high protein egg white omelette with spinach and feta does exactly that. It is fluffy, golden at the edges, and stuffed with wilted baby spinach and crumbled feta that gets just slightly warm and creamy inside the fold. Ready in under 12 minutes from start to finish, it is the kind of breakfast that makes you feel genuinely good about how your morning started.
What makes this version stand out from a typical omelette is the combination of egg whites and a small amount of liquid egg whites from a carton, which gives you extra volume and a lighter texture without any added fat from the yolk. To keep the protein content seriously high, a tablespoon of low fat cottage cheese is blended into the egg white mixture before cooking. You would never guess it is there, but it adds a subtle creaminess and bumps the protein up beautifully. Baby spinach wilts down fast in the pan, and with a touch of garlic and a pinch of crushed red pepper flakes, the filling gets a gentle warmth that makes the whole thing come alive.
Feta cheese is the hero flavour here. It is salty, tangy, and a little crumbly, which means a small amount goes a long way. Using just 25 grams keeps the sodium and fat in check while still delivering that unmistakable Mediterranean character. The omelette is cooked in a light spray of olive oil rather than butter, which keeps the calories low and the texture clean. A handful of fresh cherry tomatoes on the side adds a pop of colour, a little natural sweetness, and some extra fibre to round out the meal. Together, the whole plate clocks in at around 185 calories with 28 grams of protein, fewer than 5 grams of carbohydrates, and almost no sugar at all.
This recipe is naturally gluten free, low carb, and keto-friendly. It works beautifully as part of a weekly meal routine if you prep your spinach and portion out your feta the night before. The egg whites can be measured and stored in a small jug in the fridge so you are pouring and cooking within minutes on a busy morning. It is also incredibly easy to customise. Swap the spinach for kale or rocket, add roasted red peppers or sliced sun-dried tomatoes, or stir a teaspoon of dried herbs like oregano or thyme into the egg mixture for a different flavour profile. However you make it, this omelette is proof that eating well does not have to mean eating less enjoyably.
Ingredients
- 5 large egg whites (from fresh eggs or carton egg whites)
- 1 tbsp low fat cottage cheese (blended smooth or whisked in)
- 1 tsp olive oil spray (or light cooking spray)
- 60 g baby spinach (fresh, washed)
- 1 clove garlic (finely minced)
- 25 g reduced fat feta cheese (crumbled)
- 1 tbsp fresh chives (finely chopped, for garnish)
- 0.3 tsp crushed red pepper flakes (optional, for a gentle heat)
- 0.3 tsp black pepper (freshly ground)
- 1 pinch sea salt (use sparingly as feta adds saltiness)
- 6 whole cherry tomatoes (halved, to serve on the side)
Instructions
- 1
Crack the eggs and separate the whites into a medium mixing bowl, or measure out your carton egg whites. Add the cottage cheese, black pepper, a small pinch of salt, and the red pepper flakes if using. Whisk everything together vigorously for about 60 seconds until the mixture is slightly frothy and the cottage cheese is fully incorporated.
A small hand whisk or even a fork works well here. The more air you whisk in, the fluffier your omelette will be.
- 2
Place a non-stick skillet or omelette pan (around 22cm) over medium heat. Spray lightly with olive oil and add the minced garlic. Cook for 30 seconds, stirring gently, until fragrant but not browned. Add the baby spinach and toss with tongs or a spatula until it wilts down completely, about 90 seconds. Transfer the wilted spinach and garlic to a small bowl and set aside. Wipe the pan quickly with a folded piece of kitchen paper.
Removing the spinach first means it stays vibrant and does not make the omelette watery.
- 3
Return the pan to medium-low heat and spray lightly with olive oil again. Pour in the egg white mixture and let it settle without stirring for about 20 seconds. Then, using a silicone spatula, gently pull the edges of the omelette inward while tilting the pan to allow the uncooked egg white to flow to the edges. Continue doing this every 20 to 30 seconds until the surface is just barely set but still looks slightly glossy on top.
Medium-low heat is key. Too hot and the egg whites turn rubbery. You want a soft, just-cooked texture throughout.
- 4
Scatter the wilted spinach mixture evenly over one half of the omelette. Crumble the feta cheese over the spinach. Let the omelette cook for another 30 seconds so the cheese begins to warm slightly.
Do not overfill. Keeping the filling on just one half makes folding much cleaner and easier.
- 5
Using your spatula, carefully fold the empty half of the omelette over the filled half to create a half-moon shape. Slide it gently onto a plate. Scatter the chopped chives over the top and arrange the halved cherry tomatoes alongside. Serve immediately.
If the omelette sticks slightly, run the spatula under the base first before folding. A good non-stick pan makes all the difference here.
Nutrition per serving
185kcal
Calories
28g
Protein
5g
Carbs
5g
Fat
2g
Fibre
2g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use a 22cm non-stick pan for the best shape and easiest folding. Too large and the omelette spreads too thin.
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Room temperature egg whites whip up more easily than cold ones. If you have a minute, let them sit out after separating.
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Do not season heavily before cooking. Feta is naturally salty, so taste as you go and add salt only at the end if needed.
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Blending the cottage cheese into the egg whites before cooking gives a creamier texture without adding fat from yolks.
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Keep the heat at medium-low throughout. High heat will cause rubbery, dry egg whites every time.
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If your spinach releases a lot of liquid when wilting, press it gently with the back of your spatula and drain before adding to the omelette.
Frequently Asked Questions
Variations
- •
Mediterranean Version
Add 2 tablespoons of chopped sun-dried tomatoes and a few sliced kalamata olives to the filling alongside the spinach and feta. Stir half a teaspoon of dried oregano into the egg whites for a deeper flavour.
- •
Herb and Rocket Version
Swap the baby spinach for a small handful of rocket and add a tablespoon each of fresh dill and flat leaf parsley to the filling. The peppery rocket and herby notes pair beautifully with the feta.
- •
Roasted Red Pepper Version
Add 2 tablespoons of chopped jarred roasted red peppers to the filling. They add natural sweetness and extra colour without adding significant calories. Great for those who find the classic version too mild.
- •
Mushroom and Feta Version
Saute 50 grams of sliced button mushrooms with the garlic before adding the spinach. The mushrooms add a meaty texture and extra fibre, making this version even more filling and satisfying.
Substitutions
- •Egg whites → Carton liquid egg whites (Use 150ml of carton egg whites to replace 5 fresh egg whites. Nutritionally very similar and saves on the hassle of separating eggs.)
- •Low fat cottage cheese → Low fat Greek yoghurt (Use 1 tablespoon of plain low fat Greek yoghurt in place of cottage cheese. It adds a subtle tang and similar creaminess to the egg white base.)
- •Reduced fat feta cheese → Goats cheese (Soft goats cheese crumbles similarly to feta and has a slightly milder, creamier flavour. Use the same quantity.)
- •Baby spinach → Kale or Swiss chard (Both work well but take slightly longer to wilt. Chop finely and saute for an extra minute before adding to the omelette filling.)
- •Fresh garlic → Garlic powder (Use a quarter teaspoon of garlic powder stirred directly into the egg white mixture if you do not have fresh garlic on hand.)
🧊 Storage
This omelette is best enjoyed immediately after cooking. If you have leftovers, allow it to cool fully, then wrap loosely in foil or place in an airtight container and refrigerate for up to 1 day. Reheat gently in a covered pan over very low heat for 2 to 3 minutes. Note that the texture will be slightly firmer after reheating.
📅 Make Ahead
Wilt the spinach with garlic and store in a sealed container in the fridge for up to 3 days. Crumble the feta and keep it refrigerated. Measure out your egg whites and cottage cheese mixture into a small jug and refrigerate for up to 2 days, giving it a quick whisk before using. This makes morning cooking take just 5 minutes.
