Ever have those mornings where you want to eat something healthy, but just can’t face a cold smoothie or another soggy protein bar?

That was me most mornings after 40. I needed something warm, nourishing, and satisfying — but still light enough to keep me feeling energized (and not like I needed a nap an hour later).

This egg white omelette is my go-to. It’s packed with protein, takes less than 10 minutes, and tastes like something you’d order at a cute little brunch café. The creamy feta and sautéed spinach are a perfect match — and best of all, it keeps me feeling full and focused all morning.

Let’s make it together.

Ingredients

• 4 egg whites

• ½ cup fresh spinach (chopped)

• 2 tablespoons crumbled feta cheese

• 1 tablespoon chopped onion (optional)

• 1 teaspoon olive oil or avocado oil

• Salt & pepper to taste

Instructions

1. Sauté the veggies:
   Heat the oil in a nonstick skillet over medium heat. Add chopped onions (if using) and cook for 1–2 minutes until slightly softened. Toss in the spinach and cook until just wilted.

2. Pour the egg whites:
   Push the spinach mixture to one side and pour the egg whites into the pan, tilting the pan to spread them evenly.

3. Let it cook:
   Allow the egg whites to set slightly, then gently spread the spinach across the eggs. Sprinkle with feta.

4. Fold and finish:
   Once the egg whites are set, fold the omelette in half and cook for another minute. Slide onto a plate and enjoy immediately.

Sarah’s Tips

• Want more flavor? Add a dash of garlic powder or red pepper flakes to the eggs before cooking.

• You can swap feta for goat cheese, or add chopped tomatoes for a Mediterranean twist.

• I love this with a side of avocado toast or fresh berries for a balanced breakfast.

Why I Love This Recipe

This omelette feels like such a small thing, but it honestly changed my mornings. It’s quick. It’s light. And it gives me that warm, satisfied feeling without weighing me down.

When I eat this, I feel taken care of — like I’m showing up for myself before the chaos of the day even begins.

Nutrition (Per Serving)

• Calories: 150

• Protein: 17g

• Carbs: 3g

• Fiber: 1g

• Sugar: 1g

• Fat: 7g