Fuel your morning with this light yet satisfying veggie omelet made with egg whites and colorful, fiber-rich vegetables. It’s low in calories, high in protein, and takes just 10 minutes to make — a perfect start to any day.
Whether you’re watching your calories, eating high-protein meals, or just love a savory breakfast, this simple 150-calorie omelet will be your new go-to!
🥚 Why You’ll Love This Veggie Omelet
- ✅ Only 150 calories
- 🥬 Packed with fiber & vitamins from fresh veggies
- 💪 Loaded with 12g of lean protein
- 🔄 Easily customizable — make it your own!
- ⏱️ Ready in under 10 minutes
🍳 Ingredients (Makes 1 Serving | ~150 Calories)
- 2 egg whites (~66g) – 34 kcal
- 10g spinach (~¼ cup, chopped) – 2 kcal
- 20g diced bell peppers (~2 tbsp) – 6 kcal
- 15g diced onions (~1 tbsp) – 6 kcal
- 5g olive oil (~1 tsp, for cooking) – 45 kcal
- Salt & black pepper – to taste
- Red pepper flakes (optional) – for heat
🧠 Add more veggies or even a sprinkle of cheese if you’ve got more calories to spare!
🍽️ How to Make a Low-Calorie Veggie Omelet
- Chop the Veggies
Dice spinach, bell peppers, and onions and set aside. - Whisk Egg Whites
In a bowl, whisk the egg whites with a pinch of salt and black pepper. - Sauté the Vegetables
Heat olive oil in a non-stick skillet over medium heat. Add onions and bell peppers. Sauté for 2–3 minutes until soft. Stir in the spinach and cook for 1 more minute. - Pour & Cook
Pour the egg whites into the pan over the veggies. Swirl the pan so they spread evenly. Let cook undisturbed for 2–3 minutes or until set. - Fold & Serve
Carefully fold the omelet in half and transfer to a plate. Sprinkle with red pepper flakes if desired. Enjoy hot!
🥗 Nutrition Info (Per Serving)
- Calories: ~150 kcal
- Protein: 12g
- Fat: 5g
- Saturated Fat: 1g
- Carbohydrates: 6g
- Fiber: 2g
- Sugar: 2g
- Sodium: 150mg
- Vitamin A: 30% DV
- Vitamin C: 40% DV
- Iron: 8% DV
🔥 High-protein, low-carb, and loaded with flavor — all in one skillet.
🌟 Tips & Variations
- 🧀 Add cheese: A sprinkle of shredded mozzarella or feta for extra flavor
- 🍄 Mix in mushrooms: Boost volume with barely any extra calories
- 🍅 Use tomatoes or zucchini: For freshness and color
- 🌿 Herbs matter: Fresh parsley or basil takes it to the next level
🥄 More Light Breakfast Ideas Under 200 Calories
📌 Pin This Easy Veggie Omelet for Later!
Craving savory breakfasts under 200 calories? Save this to your Low Calorie Breakfast board and follow @LowCalorieFoodie on Pinterest for daily inspiration 🌿
