breakfast · easy · high protein · kid friendly · low carb · low sugar

You Don’t Need a Frying Pan – Mini Egg White Omelets

You Don’t Need a Frying Pan….

mini egg white omelet close upI don’t think that I know a single person that ever has enough time in their day. It seems like people are going all the time! Meetings, kids’ soccer games, ballet recitals, parent teacher conferences, work, travel, sitting in traffic! I know that not everyone is up for breakfast, but for those who are here is a little jewel that will make your mornings run smoother, and will give you the energy you need to get the day done!

mini egg white omelet in panI’m sure you’ve seen other recipes like this floating around the internet, especially on fitness sites, and there are a lot of them. They’ve been around for a few years, I have no idea who thought up this little bit of genius, but everyone has their own little spin they put on them so I thought that I would share mine with you. I’m a stay at home mom, so I essentially work from home, and prep a lot of foods on Monday morning, but for those who work outside the home Monday-Friday, Sunday afternoon is a good time to take a few hours and prep some stuff so you can shave valuable time off of your mornings for the rest of the week. Make a batch of these little guys and you have breakfast, or at least part of your breakfast, for 6 days.

“Mini egg white omelets” are super simple and very versatile. I whipped up a pan of them this morning and from start to finish, chopping veggies to pulling them out of the oven, turnaround time was about 25 minutes. (That was while getting my 12 year old out the door to the bus and chasing after our 3 and 4 year old.) The base of this recipe is 1 whole egg, 10 egg whites, and 1 Tablespoon of milk. Pretty simple. Today I needed egg yolks for something else so I used 1 whole egg, 5 egg whites, and ¾ c of egg white substitute. (The box claims that equals 4 eggs, but because of the consistency it seems like more. So, 10 egg whites or about 1 ½ cups of substitute.)mini egg white omelet uncooked with cheese

I use to use turkey bacon, but since the recall I just grabbed some regular bacon that I already had precooked in the freezer. Then I tossed in some mushrooms and spinach. This is really the part where you can individualize this recipe and make it all your own. It is kind of like pizza… you can’t go wrong with your own personal choices. Sausage, ham, chicken, ground beef, pepperoni, onions, green peppers, chilies, you name it! I noticed that most people like to stir their cheese into the egg mix, but I found that it kind of gets lost amongst the other ingredients and I prefer to sprinkle mine on top. Any way you choose to make them, you can’t go wrong. Eat them alone, with a side of toast, a piece of fruit, or some yogurt and you have a quick breakfast, touting 11 grams of protein, that will help you stay on schedule!

Mini Egg White Omelets

mini egg white omelet with name

By Angie Gouchenour

6 servings – 2 omelets each


1 whole egg

10 egg whites or approximately 1.5 cups of egg white substitute

1 Tablespoon of milk (I used 1%)

2 slices of bacon roughly chopped

¾ cup of sliced white mushrooms

½ cup of chopped baby spinach

½ cup of shredded extra sharp cheddar cheese


Preheat oven to 350’f

Spray 12 muffin tins with non-stick cooking spray

Combine egg, egg whites, milk, bacon, mushrooms, and spinach together

Fill each muffin tin ½ full with egg mixture

Top with shredded cheese

Bake in preheated oven for 15 minutes, until firm

These omelets will last for about a week in the fridge. You can reheat them as you need. They won’t be as crispy as when you first baked them, but they are still good!

101 calories for 2 omelets



3 thoughts on “You Don’t Need a Frying Pan – Mini Egg White Omelets

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