Quick Egg White Omelet
This light egg white omelet is filled with onion, green bell pepper, and mushrooms for a mild, earthy flavor with a hint of sweetness. It cooks quickly in the microwave, making it a convenient protein-rich breakfast or a simple start to a busy morning.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quick Egg White Omelet, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 8 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 47
- Heart Health
- 71
- Metabolic
- 18
- Digestive
- 37
- Inflammatory
- 58
- Performance
- 51
- General Wellness
- 1
Spray a 9x5-inch glass or microwave-safe loaf pan with cooking spray. Sprinkle onion, green bell pepper, and mushrooms into the pan, and toss lightly with a fork just to mix. Season with salt and black pepper, and pour in the egg whites.
- 2
Microwave on High for 3 minutes. Remove and stir the cooked egg whites from the side of the pan into the rest of the ingredients; cook for 3 more minutes on High.
- 3
If the omelet is still a little runny on top, slice it into chunks and turn them over in the loaf pan; microwave for 30 more seconds on High. Adjust salt and pepper, and serve.
- Calories 147.79 kcal Moderate 7%
- Protein 25.4 g Good Source 51%
- Carbohydrate 4.23 g 2%
- Total Fat 0.84 g Low Source 1%
- Saturated Fat 0.1 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.12 mg Low Source 0%
- Sodium 387.62 mg Moderate 17%
- Dietary Fiber 1.11 g Low Source 4%
- Total Sugars 1.11 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 6.8 mg Low Source 1%
- Iron 0.52 mg Low Source 3%
- Potassium 147.35 mg Low Source 3%
- Vitamin A 12.64 mcg Low Source 1%
- Vitamin C 1.19 mg Low Source 1%
- Vitamin D 0.02 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Onions 🧅
About This Recipe
Quick Egg White Omelet is made with 9 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Cooking Spray, Egg Whites, and Green Bell Pepper. Each serving provides about 147.79 kcal, and is a good source of protein.
Recipe Questions
- What is Quick Egg White Omelet made of?
- The main ingredients are Black Pepper, Cooking Spray, Egg Whites, Green Bell Pepper, Mushrooms. The full list of 9 is above.
- How long does it take to make Quick Egg White Omelet?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 147.79 kcal. The full nutrition breakdown is above.
- Is Quick Egg White Omelet easy to make?
- This recipe is rated easy, with 9 ingredients and 3 steps.
- Is Quick Egg White Omelet healthy?
- Quick Egg White Omelet has an easyChef Pro health score of 53/100. Per serving, it provides 147.79 calories and 25.4 g of protein, or 51% of the Daily Value. Worth noting per serving: sodium at 387.62 mg (17% of the Daily Value). It contains Eggs and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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