Egg White Omelette Sandwich
In this Article
This sandwich is a fast, easy, foolproof, customization, and packed with protein, all for fewer calories than your average fast-food breakfast sandwich. The Egg White Omelette is a quick, simple and super healthy breakfast recipe. Egg whites are an excellent source of a high-quality complete protein with few calories. Children of course can be given the fat-rich egg yolks, but if you are looking at building more protein in your diet and burning the excess fat, then egg whites are the way to go.
| Serves | Preparation Time | Cooking Time |
| 1 People | 10 Minutes | 10 Minutes |
Ingredients
- 3 egg whites
- 1 cup fresh baby spinach
- 3-4 baby mushrooms, sliced
- 2 tbsp (tablespoons) chopped yellow or white onion
- 1 garlic clove, minced
- 1 tsp (teaspoon) oil
- 2 slices whole wheat bread, toasted
Method
Step 1
Add oil to a non-stick pan.
Step 2
Saute onion, mushrooms, and minced garlic on medium heat until softened.
Step 3
Add spinach, season with salt and pepper, and cook until wilted (approx. 15 seconds).
Step 4
Beat egg whites until a light foam appears.
Step 5
Add to pan and cook through, about 3-5 minutes.
Step 6
Place between toast slices and serve immediately.
Nutritional Information
Servings Per Recipe: 1
Serving Size: 1 serving
| Calories | 204 | Total Fat | 5 g |
| Saturated Fat | 1.1 g | Polyunsaturated Fat | 2.9 g |
| Monounsaturated Fat | 2.2 g | Cholesterol | 11.0 mg |
| Sodium | 984.9 mg | Potassium | 633.8 mg |
| Total Carbohydrate | 56.1 g | Dietary Fiber | 8.6 g |
| Sugars | 2.0 g | Protein | 27.0 g |
| Vitamin A | 59.3 % | Vitamin B | 12 0.1 % |
| Vitamin B | 6 13.1 % | Vitamin C | 17.6 % |
| Vitamin D | 0.0 % | Vitamin E | 9.9 % |
| Calcium | 6.7 % | Copper | 14.2 % |
| Folate | 26.6 % | Iron | 20.9 % |
| Magnesium | 24.9 % | Manganese | 103.1 % |
| Niacin | 17.8 % | Pantothenic Acid | 3.3 % |
| Phosphorus | 19.3 % | Riboflavin | 14.8 % |
| Selenium | 52.1 % | Thiamin | 16.9 % |
| Zinc | 10.6 % |
