Egg white omelette with spinach and feta
A light, fluffy egg white omelette folded around wilted spinach, tomatoes and salty feta, high in protein and ready in about ten minutes.
- 12 min total
- 12 min hands-on
- Anyone can make this
- Serves 1
- About $2.91 a serving
- 290 calories
- Vegetarian
Dolly says: I’d make this on a weeknight. It’s on the table in 12 minutes.
Ingredients
For 1 servings.
- ¼ cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- ¾ cup liquid egg whites
- 1 oz feta cheese, crumbled, about ¼ cup
- 1 slice whole wheat bread, toasted
From your pantry
- 1 tsp olive oil
- 1 pinch salt
- 1 pinch dried oregano
- 1 pinch black pepper
Each serving has about 290 calories, 28 g protein, 17 g carbs and 12 g fat, and costs about $2.91 at typical US grocery prices. Both are estimates from what the recipe uses.
Missing something?
- No baby spinach? Kale or arugula works.
- No feta cheese? Goat cheese works.
Steps
Tap an underlined word for a quick explanation.
the tomatoes and the spinach.
Halve. Halving means cutting something into two equal pieces. Even halves cook at the same speed, so one doesn’t dry out while the other finishes.
How you’ll know: The two pieces look like mirror images of each other.
Chop. Chopping means cutting food into bite-size pieces that don’t need to be neat. Keep them roughly the same size so everything cooks evenly.
How you’ll know: Your pieces are about half an inch and roughly alike, even if none of them are pretty.
Heat the oil in an 8-inch nonstick over medium heat.
Skillet. A skillet is a frying pan: wide and flat with low, sloped sides. The shape lets steam escape, so food browns instead of stewing.
How you’ll know: It’s the pan you’d fry an egg in, and a 10 or 12 inch one handles most recipes.
Medium heat
Add the spinach and tomatoes with of salt and cook until the spinach , about 1 minute.
Pinch. A pinch is what you can hold between your thumb and two fingers, less than an eighth of a teaspoon. It’s a small, forgiving amount, so there’s no need to measure.
How you’ll know: It’s a light sprinkle you can barely see on the food, not a little pile.
Wilt. Wilting means cooking leafy greens just until they go soft and collapse. Greens shrink a lot, so a big pile of spinach becomes a small handful, and that’s normal.
How you’ll know: The leaves turn soft and deep green and slump into the pan, usually within a minute or two.
Medium heatTimer: 1 min
Tip them into a bowl.
Pour the egg whites into the and sprinkle with the oregano and pepper. Cook without stirring until the edges set, about 1 minute.
Skillet. A skillet is a frying pan: wide and flat with low, sloped sides. The shape lets steam escape, so food browns instead of stewing.
How you’ll know: It’s the pan you’d fry an egg in, and a 10 or 12 inch one handles most recipes.
Medium heatTimer: 1 min
Lift the set edges with a spatula and tilt the pan so the runny whites flow underneath. Keep going until the top is almost set, about 2 minutes.
Medium heatTimer: 2 min
Dolly’s tip: Egg whites stick more than whole eggs. Keep the heat at medium and a spatula moving at the edges.Spoon the spinach, tomatoes and feta over one half and cook 30 seconds more, until no liquid white is left.
Medium heatTimer: 30 sec
Food safety: For the safest eggs, cook until the whites are fully set and the yolks begin to thicken. Dishes made with eggs are done at 160°F.
the empty half over, slide the omelette onto a plate and serve with the toast.
Fold. Folding means mixing gently by scooping from the bottom and turning it over the top, instead of stirring hard. It keeps light mixtures airy and soft things like berries or herbs in one piece.
How you’ll know: You use slow, wide strokes and stop as soon as there are no streaks left.
Plan this in Dollop, and get the grocery list
Dollop puts this dinner on a night that suits your week, lists only what you still need to buy, and walks you through each step while you cook.
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30-minute dinners ›Vegetarian dinners ›What to make with tomatoes and feta cheese ›What to make with spinach and feta cheese ›What to make with spinach and tomatoes ›