Home » Recipes » Egg White Omelet

Egg White Omelet

This egg white omelet is the perfect recipe to start the day with. It’s healthy, hearty, and filling, and it’s loaded with fresh veggies. Plus, it’s quick and easy to make! 

Overhead view of an egg white omelet on a plate with utensils.

Eggs are one of my favorite foods to eat in the morning. They’re so tasty and filled with protein, so eggs are the perfect breakfast food to make sure you begin your day on the right foot. Omelets are a go-to egg breakfast for me, and this egg white omelet might be the best breakfast recipe I know.

This egg white omelet recipe has everything that I crave in a breakfast. It’s healthy but still tastes indulgent. It gives me energy all through the day and is easy to make. What more could you want on your breakfast plate? It’s packed full of veggies, with lots of bell peppers and zucchini. But it also has some optional decadent ingredients, like bacon and parmesan cheese. If you’re looking for a high-protein breakfast to jumpstart your mornings, look no further than this recipe. 

Four triangles of vegetable omelet stacked on top of each other

Why You’ll Love This Healthy Omelet

I make this recipe all the time for breakfast (and sometimes for lunch or dinner, too!). Here are a few reasons why it really stands out in my eyes. 

  • Super healthy. Egg whites are an incredibly healthy ingredient. They have so much protein, but they’re way lower in cholesterol than whole eggs. They’re really one of the best breakfast foods that you can eat. But this dish is also loaded with fresh veggies, with large amounts of bell pepper, zucchini, and onion. It’s a fresh, protein-packed, low-carb breakfast. 
  • Fancy. Most people associate omelets with fancy buffets and nice breakfast joints. Omelets just feel like a fancy and indulgent breakfast. This egg white omelet is no exception. You’ll feel like you’re out for an upscale brunch when you eat this, even if it’s just a Tuesday morning at home.
  • Easy. Even though this recipe looks and tastes fancy, it’s very easy to make. It’s a simple and straightforward recipe, made mostly with foods that you probably already have around the house. And it only takes 25 minutes to make! 
Overhead view of the ingredients needed to make egg white omelets: a bowl of egg whites, a bowl of oil, a bowl of salt and pepper, a bowl of onions, a bowl of garlic, a bowl of bell peppers, a bowl of zucchini, a bowl of bacon, and a bowl of parmesan cheese.

What You’ll Need

Here are the ingredients you’ll need to make this veggie and protein-filled breakfast omelet. Scroll to the recipe card at the bottom of the page to see the exact amounts for all the ingredients. 

  • Egg whites
  • Sea salt
  • Black pepper – Make sure to use freshly ground black pepper.
  • Avocado oil
  • Onion – I like to use a yellow onion for this recipe, but white or red onions, or even shallots or scallions will also work.
  • Red bell pepper
  • Zucchini
  • Garlic
  • Bacon – This is an optional ingredient, but be sure to use super crispy bacon if you include it.
  • Parmesan – The cheese is also optional.

How to Make This Egg White Omelet

Here’s how to make this 25-minute breakfast. 

  • Beat the eggs. Add the egg whites to a bowl with salt and pepper and whisk until frothy. 
Side by side with a mixing bowl filled with egg whites, salt, and pepper, and a hand whisking those ingredients
  • Cook the onions and peppers. Heat the oil in a large skillet over medium-high heat. Add the onion and bell pepper and season with salt. Sauté until the ingredients are slightly soft, which should take about 3 minutes.
Side by side of raw bell peppers and onions in a skillet, and cooked bell peppers and onions in a skillet
  • Add the rest of the veggies. Put the zucchini and garlic in the skillet and sauté until slightly soft, about 3 minutes. 
Side by side with raw zucchini and garlic on top of cooked bell peppers and onions, and all of those ingredients cooked together in a skillet.
  • Pour in the eggs. Add the egg mixture to the skillet and then tilt the pan to make sure that the eggs are evenly distributed throughout the pan.
Side by side of egg whites being poured into a skillet with bell peppers and zucchini, and an omelet setting up in a skillet
  • Cook. Lower the heat to low, and put a lid on the skillet. Cook until the egg whites are no longer translucent, which should take 3-5 minutes. 
  • Flip. Flip the omelet and cook for 1 more minute. 
  • Add the optional ingredients. If using, put the crumbled bacon and grated parmesan cheese on top of the omelet. 
  • Fold. Fold the omelet in half, so that it forms a perfect half-circle. 
Side by side picture with bacon and parmesan on top of an unfolded omelet in a pan, and the omelet folded in half in a pan
  • Finish cooking and serve. If you’re using the optional bacon and parmesan cheese, then turn the heat off, put a lid on the skillet, and let the omelet rest until the cheese melts, about 1-2 minutes. If you’re not using the optional ingredients, then serve immediately.

Tips for Success

Here are a few tricks and tips that you can use when you make this egg white omelet. 

  • Use real eggs. You can use pre-packaged cartons of egg whites for this recipe if you want. But you’ll always get the best results if you use fresh eggs, and separate the whites. Just remember to hold onto the egg yolks so you can use them in a different recipe! 
  • Add more veggies. This is a great recipe to help you use up some of the veggies that are in the back of your fridge. Even though the recipe calls for zucchini and bell pepper, you can use almost any type of vegetable, from broccoli, to spinach, to mushrooms. 
  • Learn how to flip the omelet. There are two easy ways to flip this egg white omelet. The first is to use two spatulas and give it a quick flip. The second way is to place a plate or cutting board on top of the skillet and turn it upside down. Then you can slide the omelet back into the skillet. 
Close up of a veggie omelet on a plate, next to a fork.

What to Serve It With

Since this is one of my favorite breakfast foods, it’s only right to serve it with some other great breakfast foods and drinks. Here are some of my favorites.

How to Store and Reheat Leftovers

Leftover egg white omelets will last in the fridge for 3 days. Just make sure that you store the omelet in an airtight container. The texture of the omelet might be messed up when you reheat it, as eggs tend to get rubbery when reheated. But you can reheat the omelet in a microwave on 80% power in 15-second increments until it’s warm throughout. 

Can I Freeze This Recipe?

I don’t recommend freezing this breakfast. Eggs do not do well being frozen and thawed after they’ve been cooked. 

Overhead view of an omelet on a plate, cut in half, with a fork taking a bite from one of the pieces

More Easy Egg Breakfasts

If you’re a fan of starting your day with eggs, then check out some more of my favorite breakfast foods.

Egg White Omelet

This egg white omelet is packed with vegetables and is super healthy. It only takes 25 minutes to make, but it tastes restaurant quality.
author: Alyssa
yield: 2 servings
Overhead view of an egg white omelet on a plate with utensils.
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes


  • 8 egg whites
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 2 tablespoons avocado oil
  • ¼ medium onion, thinly sliced
  • ½ medium red bell pepper, thinly sliced
  • ½ medium zucchini, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 4 slices crispy bacon; crumbled (optional)
  • ¼ cup grated parmesan (optional)


  • In a medium bowl, whisk the eggs whites, 1/2 a teaspoon of sea salt, and ground pepper until frothy.
  • Heat the avocado oil in a large skillet over medium-high heat.
  • Add the onion, bell pepper, and 1/2 a teaspoon of sea salt and sauté until slightly softened, about 3 minutes.
  • Add the zucchini and the garlic and sauté until slightly softened, about 3 more minutes.
  • Pour the egg white mixture over the veggies and tilt the pan, allowing the eggs to spread to every corner.
  • Turn the heat to low.
  • Cover and cook for 3-5 minutes or until the egg whites are no longer translucent.
  • Remove the lid and flip the omelet. You can use two spatulas to make things easier. Alternatively, you can place a large plate board over the skillet and invert the omelet onto the plate before sliding it back into the pan.
  • Cook for another minute.
  • Cover half of the eggs in the bacon and grated parmesan, if you're using them.
  • Fold the omelet over the cheese and bacon to create a half-moon shape
  • Cover, turn the heat off, and let sit for 1-2 minutes or until the cheese has melted. If you choose not to add bacon or parmesan, you can skip this step and serve right away.
  • Cut in half and serve.


  • Store leftovers in an airtight container in the fridge for up to 3 days. 
  • Reheat in the microwave on 80% power in 15-second increments until heated all the way through. 


Serving: 0.5of omelet | Calories: 450kcal | Carbohydrates: 9g | Protein: 24g | Fat: 35g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 18g | Trans Fat: 0.1g | Cholesterol: 40mg | Sodium: 1878mg | Potassium: 535mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1157IU | Vitamin C: 49mg | Calcium: 143mg | Iron: 1mg
cuisine: American
course: Breakfast

Filed Under:

Rate and review this recipe!

Your email address will not be published. Required fields are marked *

Recipe Rating:

This site uses Akismet to reduce spam. Learn how your comment data is processed.