Egg-White Omelette with Spinach and Tomato

A dieter’s dream omelette that—and I was amazed—tasted as if it were made from whole eggs: in other words, delicious!

The original recipe called for less vegetables but, in the spirit of more-vegetables-are-better, I added green onions and used an entire package of spinach rather than the called-for cup of loosely packed spinach leaves.

I knew that this would create a lot of filling and likely mean I wouldn’t have a  picture-perfect omelette, but damn such consequences, I say.  I’d rather have a diet-perfect omelette.  Full speed ahead!

By the way, eggs and spinach seem to be a match made in heaven, but you could try this with other vegetables and, if you don’t mind some additional calories, use soft goat cheese instead of sheep romano.

Printer-friendly recipe

Makes 2 servings


  • 1 9 oz. package baby spinach, cooked: about ¾ cup
  • 2 plum tomatoes, small dice
  • 4 green onions, thinly sliced
  • ¼ cup sheep romano, grated
  • 1 cup egg whites: about 8 eggs (I used one carton of egg whites.)
  • 2 tsps. water
  • 1 tsp. dried dill or 2 tsp. fresh dill
  • Salt, to taste
  • Cooking spray


  1. Prepare spinach, tomatoes, onions, and cheese.  After cooking spinach down to very soft leaves, drain by squeezing the leaves to get out as much moisture as possible.  Then, using a knife or scissors, chop into small pieces.
  2. Mix spinach, tomato, onions, and cheese in a small bowl.
  3. Put egg whites, water, and dill in a medium bowl.
  4. Beat this mixture until egg whites form soft peaks or ridges.
  5. Heat a large non-stick skillet with cooking spray and set over medium heat for 1 minute.  (Use your timer because you need to have the pan at just the right heat.)
  6. Pour the egg-white mixture into the pan and cook until eggs begin to set on the bottom. (About 1 minute.)
  7. Lift up the edge of the eggs with a spatula, pushing the cooked part toward the centre of the pan and letting the uncooked portion run underneath.  Swivel pan so that the egg-white mixture fills the pan.
  8. Cook until egg-whites are almost set and bottom is lightly browned. (About 2 minutes.)

9.  Spread spinach-tomato-onion-cheese mixture over ½ of the omelette, leaving about a ½” border and at the middle line.  (You’ll have a lot of mixture and you want to be able to fold the omelette.)

10. Fold omelette in half.

11. Cook for 2 minutes.  Serve immediately.

For Weight Watchers: 2.5 points per serving on the Points plan and 3 points per serving on the PointsPlus plan.

(Adapted from “Egg-White Omelette with Spinach, Tomato and Cheddar” in Eat to Beat Diabetes by Reader’s Digest Association (Canada))

4 thoughts on “Egg-White Omelette with Spinach and Tomato

    • Hi Russel, I hope you enjoy. By the way, be careful not to overbeat the egg whites. I ended up with stiff peaks and my omelette looking like vegetables caught between two pillows.

      I also caught your post on your weight loss. Congratulations!

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