Home / Recipes / Easy – Healthy – Tasty. Low Sugar/Fat Breakfast Idea I Savory Egg White Omelet.

Easy – Healthy – Tasty. Low Sugar/Fat Breakfast Idea I Savory Egg White Omelet.

By Kaori Kay Cheslock, RHNP

Are you a breakfast person?

If you are trying to lose weight (fat), you are most likely watching your caloric intake. You may even have target calories to aim for in a day or week. If you are a breakfast person, you may find yourself having a hard time fitting in a larger dinner or special dessert to finish off the day because it will exceed your intake goals.

For those breakfast aficionados out there, we have a solution for you! It is definitely possible to make a breakfast that you can look forward to when you wake up.

Specifically, we recommend that you focus on protein for breakfast and keep carbs/fat moderate to low in the morning, especially if you don’t know the full extent of those evening plans just yet.

Let’s start the morning strong by having some go-to recipes lined up!

Macros per Serving

Calories: 192
Protein: 27 g
Fat: 6 g
Carbohydrates: 9 g
Sugar: 5 g
Fibre: 1 g


Savory Egg White Omelet

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 person



  • Spray a medium size pan with avocado oil and preheat it on medium high heat for ~1 minute.
  • In a bowl, crack a whole egg, add egg whites and mix well.
  • When the pan is ready, add the frozen mixed vegetables and sauté them until cooked through and much of the water has evaporated.
  • Add egg mixture in a pan and let it cook for 1-2 minutes.
  • Add shredded cheese.
  • Fold the egg carefully before the surface is fully cooked while making sure the bottom side is fully cooked.
  • Add salt & pepper to taste.
  • Drizzle hot sauce over if desired and enjoy!
Tried this recipe?Let us know how it was!