Spinach Egg-White Skillet

Light egg-white skillet with wilted spinach, juicy cherry tomatoes and a sprinkle of reduced-fat feta — quick, low-fat and low-GL.

Ingredients

  • 6 Large Egg Whites (about 180–200 ml)
  • 150 g Fresh Spinach, washed and roughly chopped
  • 150 g Cherry Tomatoes, halved
  • 1 Small Onion, finely sliced
  • 1 Clove Garlic, minced
  • 30 g Reduced-Fat Feta, crumbled
  • 1 tsp Olive Oil
  • Salt to taste
  • Freshly Ground Black Pepper to taste
  • 1 tbsp Fresh Parsley or Dill, chopped (optional)

Instructions

  1. Whisk the egg whites lightly with a pinch of salt and some pepper; set aside.
  2. Heat a non-stick skillet over medium heat and add the olive oil.
  3. Sauté the onion for 3–4 minutes until soft, add the garlic and cook 30 seconds until fragrant.
  4. Add the cherry tomatoes and cook 1–2 minutes until they start to soften.
  5. Add the spinach in batches, stirring until wilted and most moisture has evaporated (about 2 minutes).
  6. Spread the vegetables evenly and pour the egg whites over them. Reduce heat to low.
  7. Cook gently until the edges begin to set (4–6 minutes). Cover for 1–2 minutes or place briefly under a hot broiler (1–2 minutes) to finish the top if desired.
  8. Remove from heat, sprinkle the crumbled reduced-fat feta and chopped herbs on top. Serve warm.

Notes

  • Use a non-stick pan or a little more oil spray to avoid sticking while keeping fat low.
  • To boost protein further without heaviness, add a tablespoon of low-fat cottage cheese on top after cooking.
  • For added texture, serve with one slice of toasted whole-grain bread per person (optional).

Calories estimate

Approximately 280 kcal total — about 140 kcal per serving (for two).

oneliner: Bright skillet of fluffy white-egg omelette with wilted spinach, halved cherry tomatoes and crumbled reduced-fat feta on top, served in a shallow black non-stick pan, fresh parsley garnish