Egg White Omelet with Spinach, Tomatoes, and Goat Cheese

fullsizeoutput_a75bIf you have been following this blog for a while now, you know how much I love breakfast. If I go without breakfast, I turn into a very crabby blonde monster and no one wants to see that. So, I take my breakfast VERY seriously. And, there are few things I love more for breakfast than an egg white omelet. Even writing that makes me sound like a boujee basic white girl, but it’s the truth!

I don’t like the taste of whole eggs nearly as much as egg whites and the beauty of an omelet is how little work it requires to make. Best of all, you can throw pretty much anything into an omelet and it will taste great. This combination is a particular favorite of mine though because it resembles the flavor of the veggie egg white omelet at Mercat Bistro. If you haven’t tried it, it’s phenomenal.

Over 16 grams of protein and under 150 calories? Who knew such a dish existed?!

What’s in this omelet:

  1. Egg Whites: Egg whites are a great source of protein but have less cholesterol and fewer calories than whole eggs. If you don’t like the hassle of separating the egg from the yoke, I love liquid egg whites for the convenience! I know it might seem scary to buy liquid eggs, but they have no added fillers and are a complete game-changer to making a quick breakfast.
  2. Cherry Tomatoes: Cherry tomatoes act as a great source of vitamins A and C that help boost immunity and are great for your skin. When cooked down, they take on a sweeter flavor that marries perfectly with tangy goat cheese and wilted spinach.
  3. Spinach: We all know that spinach is good for you thanks to Popeye, so it is no surprise that it has become such a wonder food recently. People add it to everything from smoothies to spinach-stuffed salmon, and it couldn’t be a better addition to your morning omelet. Mild in flavor, yet perfect to pair with tomatoes and goat cheese, I absolutely love spinach in this recipe!
  4. Shallot: Shallot is somewhat a matter of preference, but I will choose shallot over garlic or onion whenever possible. It has a stronger, more pungent flavor when raw, but I love its bite and its acidity. However, when you cook shallot, it caramelizes and takes on a sweeter flavor that is just delicious in this recipe!
  5. Goat Cheese: Goat cheese contributes so much depth to this omelet’s flavor profile and elevates the dish to feel like a restaurant-quality breakfast. Tangy and creamy, goat cheese adds both flavor and texture, and it’s unbeatable in this recipe.


Egg White Omelet with Spinach, Tomatoes, and Goat Cheese

Egg White Omelet with Spinach, Tomatoes, and Goat Cheese

Yield: 1 omelet
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes


  • 4 egg whites (or 3/4 cup liquid egg whites)
  • 1/2 cup cherry tomatoes
  • 1 cup baby spinach
  • 1 tsp thinly sliced shallot
  • 2 tbsp crumbled goat cheese
  • salt and pepper to taste


  1. Heat 1 tbsp of olive oil in a medium-sized pan over medium heat.
  2. Halve the cherry tomatoes (or quarter if they are larger) and thinly slice the shallot. Add both to the pan and season with salt. Cook for 5-6 minutes until the shallots are translucent and the tomatoes have softened.
  3. Next, add the spinach to the pan saute with the tomatoes and shallot for another minute until wilted.
  4. Remove the vegetables from the pan onto a paper-towel-lined plate to soak up any excess fluid.
  5. Spray the pan with nonstick cooking spray and whisk together the egg whites. Add the eggs to the pan and stir occasionally until the eggs begin to set.
  6. Add the veggies to one side of the omelet and sprinkle the goat cheese over the top. Allow the omelet to cook slightly longer until you can lift under the omelet easily. Then, fold the omelet over the vegetables and remove from the pan. Season with salt and pepper and serve immediately.
Nutrition Information:
Yield: 1 Serving Size: 1 omelet
Amount Per Serving: Calories: 104Total Fat: 1.1gSaturated Fat: 0.5gCholesterol: 3mgSodium: 176mgCarbohydrates: 6.2gFiber: 1.7gSugar: 3.4gProtein: 16.6g

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