Egg White Omelette with Spinach & Feta

Prep Time: 5 minutes
Cook Time: 5 minutes
Serves: 1

This Egg White Omelette is a lean, high-protein meal ideal for fat loss or a light recovery breakfast. Egg whites provide high biological value protein with virtually no fat, while spinach and feta contribute micronutrients like iron, calcium, and vitamin K. The low calorie density makes it a favourite for clients aiming to stay satiated while in a calorie deficit.

Ingredients

  • 4–5 egg whites (or 150ml liquid egg whites)
  • 1 cup baby spinach
  • 30g reduced-fat feta cheese, crumbled
  • 1 tsp olive oil (or light cooking spray)
  • Salt and black pepper to taste
  • Optional: chopped chives or parsley for garnish

Instructions

  1. Heat a non-stick frying pan over medium heat and add olive oil or a light spray of oil.
  2. Add the spinach and sauté for 30–60 seconds until wilted.
  3. Pour in the egg whites and season with salt and pepper.
  4. Cook undisturbed for 2–3 minutes until the eggs begin to set.
  5. Sprinkle the crumbled feta evenly across one half of the omelette.
  6. Fold the omelette in half, cover, and cook for an additional minute to let the cheese melt slightly.
  7. Slide onto a plate and garnish with chopped herbs if desired. Serve immediately.

Nutrition (Approximate)

  • Calories: 160–180 kcal
  • Protein: 22–25g
  • Carbohydrates: 2–4g
  • Fat: 6–8g
  • Fibre: 1g

Tips from Coach Kaleb

  • Muscle Gain Tip: Pair this with a slice of high-protein toast or oats for a complete post-workout meal.
  • Fat Loss Tip: Use herbs and seasonings (like smoked paprika or za’atar) to boost flavour without adding calories.
  • Client Insight: This is a go-to breakfast for those who want a fast, low-fat, high-protein start to their day with minimal prep.
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