ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Eating Clean: The art of the Egg White Omelet

Updated on February 9, 2012

Egg Whites are Nutritious, High in Protein, and Fat Free

The egg is a beautiful thing. Compact, lovely to look at and nutritious. According to the latest information, an egg a day is not going to raise your cholesterol level in any perceptible manner and the other benefits far outweigh the disadvantages. That's one egg. It's very difficult to make an omelet out of one egg. And if you are looking for a generous helping of protein without all of the cholesterol and fat, then forget about it. With three or four egg whites, you can get an ample supply of breakfast protein (12-16 grams) along with selenium (a trace mineral) and riboflavin (B2). Egg whites are about the only source of fat free protein and taste great if lightly seasoned, so they are the perfect vehicle for at least half of the veggies that you should be eating every day.

The Perfect Pan

With the perfect pan, and a nice nonstick spatula, little skill is required when it comes to making the perfect egg white omelet. I have found that a 10" nonstick skillet with an even cooking and heating surface is your best bet. A larger skillet will make the omelet too thin and a smaller one will make it difficult to the egg cook evenly. I am proprietary when it comes to my omelet pan. I alone use it and use it only for making omelets and pancakes. That way I don't have to worry about anyone ruining the perfect cooking surface. If it is nonstick and kept in good condition, it will last a long time and only require a dusting of olive oil spray. The spatula is actually quite important as well. Too large and you won't be able to manipulate and maneuver it in the pan. Too small and you won't be able to remove the final glorious product.Mine is 4" wide and 5" at its' longest point.

Filling Combinations

Feta, mushroom and spinach

Feta, kalamata olive, sundried tomato

and red onion

Monterey Jack, red onion, mushroom

and zucchini

Monterey Jack, tomato, avocado, and


Goat cheese, asparagus, red onion and


Monterey Jack, red, yellow and orange

Peppers with red onion

How to make a beautiful and tasty Egg White Omelet

First, you will need to decide how you want to fill your omelet. Keeping in mind the clean eating theme, I use only a very small amount of cheese. In the omelet in my tutorial, I am using grated Monterey Jack because it melts easily and takes only a quarter of a cup to provide the lovely creamy texture needed to bind the other ingredients. This quantity has 110 calories and 9 grams of fat. Feta is also a cheese that provides great texture with wonderful flavor. When it comes to veggies, the door is wide open. Because the vegetables are sauteed prior to assembling the omelet, you will probably want to choose vegetables that complement each other and cook in approximately the same amount of time so that you will only need one pan to saute them in. I suggest one and a half cups of raw vegetables per omelet (unless you are using spinach, in which case you will want three cups as it really cooks down).

Vegetables and cheese chosen (you do not have to use cheese in order for the omelet to be delicious), the next step will be to grate the cheese (1/4 c. per omelet) and chop and saute the veggies until they are soft but not limp and then set them aside. You can use either egg whites from a carton or fresh egg whites which will need to be separated. I separate them by hand, but there are lots of little gadgets out there to help you with that if you are so inclined. Once the eggs are separated (3-4 egg whites per omelet), whisk them, then pour them into a pan which has been sprayed with oil and heated to between medium and medium high. Pour them in and watch carefully. As the sides begin to cook, use your spatula to lift the sides and maneuver the egg white from the middle to underneath so that the omelet can cook evenly. When the surface area is still glossy but almost cooked, sprinkle a tad of salt and pepper and whatever spice (I like red pepper flakes, oregano or thyme) and then sprinkle the grated cheese on top. Cover for about 30 seconds, then uncover and slide the cooked veggies onto one half of the omelet surface. Because every pan is different, and there is an enormous difference between using a gas stove and an electric stove, there is no magic number when it comes to time. You will have to assess the 'doneness' of your omelet. I like to see just a bit of brown on the underside. Using your spatula, gently fold the other half over the veggie side, and then slide onto a waiting plate. Voila! A healthy and tasty egg white omelet.


    0 of 8192 characters used
    Post Comment
    • Jill Miceli profile image

      Jill Miceli 

      7 years ago from Pacific Northwest

      I love the step by step photos...nice! I love eggs and have a serious egg addiction so I will give this a try. The flavor of eggs in an omelet are mild, so the absence of the yolk shouldn't make a difference and if your missing the color you can always sprinkle a little Tumeric in the eggs before mixing to add that nice yellow tone. I think I will try freezing the yolks to use in other dishes or when I bake.

    • jojokaya profile image


      7 years ago from USA

      Great hub. We prefer egg white at home now... Rated up

    • profile image


      7 years ago

      I make omlettes regularly using whole eggs...two is a minimum, really. I will try these: I didn't know you could get cartons of egg whites as it hurts chucking the lovely yolks away, bad for you or not. I will see if we have them here



    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)