Save to Pins Start your day with a protein-packed breakfast that's as colorful as it is nutritious. This Light Veggie Egg White Omelette with Salsa brings together fluffy egg whites and a rainbow of fresh vegetables, crowned with a bright, zesty homemade salsa. Perfect for health-conscious food lovers, this dish delivers maximum flavor with minimum calories.
Save to Pins The beauty of this egg white omelette lies in its simplicity and versatility. The combination of tender spinach, sweet bell peppers, and juicy tomatoes creates a garden-fresh experience in every bite. Meanwhile, the homemade salsa adds a bright, acidic contrast that elevates this breakfast classic to something truly special.
Ingredients
- For the Omelette:
- 6 large egg whites
- 2 tbsp low-fat milk (optional, for extra fluffiness)
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 cup baby spinach, chopped
- 1/4 cup red bell pepper, finely diced
- 1/4 cup zucchini, finely diced
- 1/4 cup cherry tomatoes, quartered
- 2 tbsp red onion, finely chopped
- 1 tsp olive oil or nonstick spray
- For the Salsa:
- 1/2 cup fresh tomato, diced
- 2 tbsp red onion, finely chopped
- 1 tbsp fresh cilantro, chopped
- 1 tsp lime juice
- 1/4 tsp salt
- 1/8 tsp chili flakes or jalapeño (optional)
Instructions
- Prepare the salsa
- In a small bowl, mix all salsa ingredients. Set aside to let flavors meld.
- Whisk the egg whites
- In a medium bowl, whisk egg whites with milk (if using), salt, and pepper until frothy.
- Sauté the vegetables
- Heat olive oil in a nonstick skillet over medium heat. Add onion, bell pepper, and zucchini; sauté 2–3 minutes until slightly softened.
- Add the greens
- Add spinach and tomatoes; cook 1 minute until spinach is wilted.
- Cook the omelette
- Pour egg whites evenly over vegetables. Let cook undisturbed for 2–3 minutes until edges set.
- Finish cooking
- Gently lift edges with a spatula; tilt pan so uncooked egg flows beneath. Cook another 2–3 minutes until omelette is just set but still moist.
- Serve
- Fold omelette in half and slide onto a plate. Spoon salsa on top. Serve immediately.
Zusatztipps für die Zubereitung
Für besonders fluffige Eiweiße schlagen Sie diese, bis sie leicht schaumig sind, aber nicht zu steif. Verwenden Sie eine hochwertige Antihaftpfanne, damit die Omelett nicht anhaftet und sich leicht falten lässt. Die Gemüsesorten können vorgeschnitten und im Kühlschrank aufbewahrt werden, um die Zubereitungszeit am Morgen zu verkürzen.
Varianten und Anpassungen
Fügen Sie eine Prise Feta oder Ziegenkäse für zusätzlichen Geschmack hinzu. Für ein schärferes Erlebnis können Sie gehackte Jalapeños zu dem Omelett oder der Salsa geben. Veganer können Ei-Ersatz verwenden, obwohl die Textur etwas anders sein wird. Geben Sie frische Kräuter wie Basilikum oder Schnittlauch zum Omelett hinzu für eine zusätzliche Geschmacksebene.
Serviervorschläge
Servieren Sie dieses leichte Omelett mit einer Scheibe Vollkorntoast für eine sättigendere Mahlzeit. Eine Seite frischer Avocadoscheiben ergänzt das Gericht perfekt. Für eine Brunch-Variante reichen Sie dazu einen grünen Salat mit einer leichten Zitronendressing. Ein frisch gepresster Orangensaft oder ein Smoothie rundet das gesunde Frühstück ab.
Save to Pins This Light Veggie Egg White Omelette isn't just a meal—it's a bright start to your day that nourishes both body and soul. With just 110 calories per serving and packed with protein and vegetables, it's proof that healthy eating can be colorful, flavorful, and satisfying. Whether you're maintaining a fitness routine or simply looking for a delicious breakfast option, this dish delivers nutrition without compromise.
Questions & Answers
- → How do I make the omelette fluffy?
Whisk the egg whites thoroughly until frothy before cooking. You can add a tablespoon of low-fat milk for extra fluffiness. Cook over medium heat and avoid overcooking – the omelette should remain slightly moist when you fold it.
- → Can I prepare this ahead of time?
The salsa can be made up to a day in advance and stored in the refrigerator. For best results, cook the omelette fresh, though you can chop vegetables the night before to save time.
- → What vegetables work best in this dish?
Bell peppers, zucchini, spinach, cherry tomatoes, and red onion provide excellent texture and flavor. You can also add mushrooms, diced asparagus, or grated carrots based on preference.
- → Is this suitable for meal prep?
While best served immediately, you can store cooked omelettes in the refrigerator for 1-2 days. Reheat gently in the microwave or a warm skillet. Store the salsa separately to maintain freshness.
- → How can I add more protein?
Sprinkle feta or goat cheese on top before folding, or serve with a side of Greek yogurt. You can also add diced chicken or turkey if you prefer additional protein beyond the egg whites.
- → What should I serve with this omelette?
Whole grain toast makes this meal more filling. Fresh fruit, avocado slices, or a light side salad also pair beautifully. The salsa itself adds plenty of fresh flavor.