Home / Recipe / 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.

Five brown eggs

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

Print Recipe
Savory Egg White Omelet
Peppers
Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Ingredients
Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Ingredients
Peppers
Instructions
  1. Spray a medium size pan with avocado oil and preheat it on medium high heat for ~1 minute.
  2. In a bowl, crack a whole egg, add egg whites and mix well.
  3. When the pan is ready, add the frozen mixed vegetables and sauté them until cooked through and much of the water has evaporated.
  4. Add egg mixture in a pan and let it cook for 1-2 minutes.
  5. Add shredded cheese.
  6. Fold the egg carefully before the surface is fully cooked while making sure the bottom side is fully cooked.
  7. Add salt & pepper to taste.
  8. Drizzle hot sauce over if desired and enjoy!
    Cheeses
Virginia Clough

Virginia Clough, RD

As a dietitian, I love all things food - be it cooking (experimenting with flavours to create new recipes and altering classic recipes to improve their nutritional profile), reading nutrition related articles or enjoying nutritious and delicious foods. I hope that you enjoy your visit, and find some helpful tips worth sharing!