If you’re after something light, protein-rich, and still satisfying, this spinach and egg white omelet checks every box. It’s simple, clean, and easy to make—perfect for breakfast or a post-workout meal. The best part? You get all the comfort of an omelet without the heaviness.

A photograph of a perfectly folded spinach and egg white omelet, presented from a direct top-down perspective on a pristine white ceramic plate. The omelet's exterior is a pale golden yellow, while a vibrant mix of wilted spinach leaves and creamy melted cheddar cheese spills artfully from the fold. Beside the omelet sits a single piece of toasted sourdough bread and several slices of ripe avocado, arranged neatly on a cool, white marble countertop within a bright, modern kitchen. Soft, diffused natural light illuminates the scene, highlighting the textures of the food and the subtle veining in the marble.

I started making this when I had extra egg whites from baking and didn’t want them to go to waste. I tossed in some spinach, added a little cheese, and it turned out way better than expected. Now it’s something I make on purpose. It’s fast, uses basic ingredients, and leaves you feeling good afterward.

Table of contents

Why This Omelet Is a Go-To

It’s simple, healthy, and versatile without being bland.

High in protein, low in fat – Just egg whites, greens, and a touch of cheese.
Quick to make – Done in about 10 minutes start to finish.
No fuss ingredients – Mostly pantry and fridge staples.
Customizable – Add herbs, mushrooms, or swap in kale if needed.

This is the kind of meal that fits into busy mornings or slow lunches with ease.

What You’ll Need to Make It

You only need a handful of basics.

A photograph of ingredients arranged on a pristine white marble countertop, ready to create a spinach and egg white omelet. A stainless steel bowl filled with lightly whisked egg whites sits beside a pile of vibrant, freshly chopped spinach, complemented by a small dish of shredded cheddar cheese, a pinch of garlic powder, and separate containers of coarse sea salt and freshly cracked black pepper. A sleek non-stick pan rests nearby, catching the soft, diffused light from a nearby window, highlighting the clean lines of the white marble and creating a bright, inviting culinary scene. The composition is carefully arranged, emphasizing the freshness and simplicity of the ingredients.

Egg Whites – About 4–5 egg whites make one fluffy omelet.
Fresh Spinach – A couple handfuls, roughly chopped.
Olive Oil or Butter – For sautéing the spinach and coating the pan.
Salt & Pepper – For seasoning the egg whites and greens.
Shredded Cheese (Optional) – Feta, mozzarella, or Swiss add creaminess.
Garlic Powder or Fresh Herbs (Optional) – For flavor.

Everything’s cooked in one pan, and you can adjust as you go.

Step-by-Step: How to Make a Spinach Egg White Omelet

Simple moves, clean flavor.

A photograph from a direct top-down perspective showcases fluffy egg whites gently cooking in a pristine non-stick skillet over medium heat, just beginning to set into a delicate, opaque layer. One half of the egg white mixture is adorned with vibrant sautéed spinach and melted Gruyère cheese, ready to be folded into a frittata with the "Omelette" written on a small chalkboard nearby. The skillet rests on a cool, white marble countertop, accompanied by a stainless-steel spatula, within a bright, modern kitchen with soft, natural light streaming in from a nearby window. The scene is composed to highlight the textures and colors of the ingredients, creating an inviting and appetizing visual.

Sauté the Spinach – Heat olive oil or butter in a non-stick skillet. Add chopped spinach and cook until wilted, about 1–2 minutes. Season lightly and remove from the pan.
Whisk the Egg Whites – In a bowl, whisk the egg whites with a pinch of salt, pepper, and garlic powder if using. Make sure they’re frothy and smooth.
Cook the Omelet Base – Wipe out the skillet and add a little more oil if needed. Pour in the egg whites and tilt the pan to spread evenly. Cook over medium-low heat until mostly set.
Add the Filling – Place the cooked spinach and cheese (if using) on one half. Fold the other half over and cook for another minute until fully set.
Slide onto a Plate – Serve hot, garnished with herbs or a light squeeze of lemon juice for brightness.

The edges will be lightly golden, and the center soft and fluffy with just enough richness.

Simple Sides That Pair Well

Keep it light or add something hearty—your call.

A photograph from a top-down perspective of a perfectly folded spinach and egg white omelet on a pristine white ceramic plate. The omelet has a delicate golden-yellow exterior and a subtle seam revealing the vibrant green wilted spinach and creamy melted cheddar cheese filling. Beside the plate rests a slice of toasted sourdough bread with thinly sliced avocado fanned across it on a cool white marble countertop. Soft, diffused natural light streams in from a nearby window, gently illuminating the breakfast scene.

Side Dish	Why It Works
Whole Grain Toast	Adds crunch and holds up well with a soft omelet.
Avocado Slices	Creamy and full of healthy fats.
Berries or Citrus	Bright, fresh contrast to the savory eggs.
Roasted Sweet Potatoes	Adds warmth and heartiness without heaviness.
Greek Yogurt with Honey	A simple sweet side that rounds out the meal.
Steamed Asparagus	Elegant, light, and fast to make.

You don’t need much—just a few bites of something fresh.

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How to Store and Reheat

This omelet is best fresh, but leftovers still work.

To store: Let it cool, then wrap tightly or place in an airtight container. Keep in the fridge for up to 2 days.

To reheat: Warm gently in a non-stick skillet over low heat, or microwave in short bursts. Add a splash of water and cover if reheating in the pan to keep it moist.

Frequently Asked Questions

1. Can I use carton egg whites?

Yes! Just check that it’s 100% egg whites with no additives.

2. What’s the best cheese for this?

Feta, goat cheese, mozzarella, or Swiss all melt well and add great flavor.

3. Can I make this dairy-free?

Totally. Just skip the cheese or use a plant-based alternative. Cook with olive oil instead of butter.

4. Can I prep this ahead of time?

It’s best fresh, but you can sauté the spinach ahead and refrigerate it, then cook the omelet in the morning.

5. Can I add more vegetables?

Definitely. Mushrooms, tomatoes, peppers, or onions all work. Just sauté them first so the omelet stays light.

This spinach and egg white omelet is quick, clean, and comforting. It’s the kind of recipe you turn to again and again when you want something warm, healthy, and satisfying without slowing you down.

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Spinach and Egg White Omelet

This light and fluffy spinach and egg white omelet is high in protein, low in fat, and quick to make. Perfect for a healthy breakfast or light lunch.

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Prep Time 5

Cook Time 5

Total Time 10

Course Breakfast, Lunch

Cuisine American, Healthy

Servings serving

Equipment

Non-stick skillet For cooking the omelet
Spatula For flipping and folding
Bowl To whisk egg whites

Ingredients

5 egg whites
1 cup fresh spinach roughly chopped
1 teaspoon olive oil or butter
1/4 cup shredded cheese optional (feta or mozzarella)
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon garlic powder optional

Instructions

Heat oil or butter in a non-stick skillet over medium heat. Add spinach and sauté until wilted, about 1–2 minutes. Remove and set aside.
In a bowl, whisk the egg whites with salt, pepper, and garlic powder (if using) until slightly frothy.
Wipe the skillet clean and add a bit more oil if needed. Pour in the egg whites and let cook without stirring until nearly set.
Add sautéed spinach and cheese (if using) to one half of the omelet. Fold the other half over and cook for 1 more minute.
Slide onto a plate and serve hot, garnished with herbs or a splash of lemon if desired.

Notes

Use carton egg whites if you don’t want to separate fresh eggs.
For a dairy-free version, skip the cheese and use olive oil instead of butter.
You can double the recipe for a larger portion or meal prep.

Keyword egg white omelet, healthy omelet, spinach omelet

Tried this recipe?Let us know how it was!

Carrie Boyd

Carrie is a food writer and editor with more than 15 years of experience. She has worked for some of the biggest names in the food industry, including Bon Appétit, Food & Wine, and Martha Stewart Living.

As the Editor in Chief of IntroChicago.com, Carrie oversees all of the content on the site. She also manages the team of contributing writers and editors, who help to create delicious recipes, helpful tips, and informative articles that you’ll find on the site.

A native of the Chicago area, Carrie is passionate about all things food. She loves trying new restaurants and experimenting with new recipes in her kitchen. She’s also a graduate of the Culinary Institute of America, so she knows a thing or two about food!