How to Make a Healthy Spinach Omelet

Spinach omelette
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  • 01 of 10

    Making a Healthy Breakfast

    Omelets are a favorite breakfast dish, but depending on what is in it—like lots of cheese and ham or bacon—it can end up being high in calories and fat, especially when the whole thing is cooked in lots of butter. If you choose your ingredients carefully, however, it is easy to make a low-calorie ​omelet that is also good for you.

    By substituting egg substitute for whole eggs and a cooking spray instead of butter, you will instantly trim some of the calories in a typical omelet. The nutrient-packed spinach is also ideal for a healthy start to the day. 

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  • 02 of 10

    Gather Your Ingredients

    Photo © Kimberley K. Eggleston

    Before you begin, its best to gather all of the ingredients together. For this recipe you will need:

    • 1/2 teaspoon canola oil
    • 2 tablespoons chopped onion
    • 1/2 teaspoon dried Italian seasoning
    • 1/2 cup torn fresh spinach leaves
    • 1 cup egg substitute (such as Egg Beaters)
    • Dash of freshly ground black pepper
    • 2 tablespoons (1/2 ounce) shredded part-skim mozzarella cheese 

    You should also have ready a medium non-stick skillet, a plate, cooking spray, a small bowl, a whisk, and a rubber spatula.

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  • 03 of 10

    Cook Onion and Seasoning

    Photo © Kimberley K. Eggleston

    The first step is to add the canola oil to a medium-sized non-stick skillet and place over medium-high heat. Then add the chopped onion and Italian seasoning and saute for 3 minutes, or until onion is tender.

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  • 04 of 10

    Add Spinach

    Photo © Kimberley K. Eggleston

    Add the spinach to the onion mixture, and saute for about 1 minute, allowing the spinach to wilt.

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  • 05 of 10

    Remove Veggies and Coat Pan

    Photo © Kimberley K. Eggleston

    Remove vegetables from the pan to a separate plate and set them aside. Coat the pan with cooking spray, and return it to the stovetop over medium-high heat.

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  • 06 of 10


    Photo © Kimberley K. Eggleston

    Pour the egg substitute into a small bowl and whisk together with a dash of ground black pepper.

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  • 07 of 10

    Cook Egg Mixture

    Photo © Kimberley K. Eggleston

    Add the egg substitute mixture the to the hot pan, and lightly stir with a rubber spatula until the eggs begin to set, about 10 seconds.

    Using the rubber spatula, lift the edges of the omelet as it cooks, and tilt the pan, allowing uncooked egg to slide underneath the cooked portion. Continue until all of the egg is cooked, about 1 minute. You want the underside to be a nice yellow-golden color, not browned.

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  • 08 of 10

    Fill With Veggies and Cheese

    Photo © Kimberley K. Eggleston

    Spoon the spinach mixture into the center of the omelet and add the shredded cheese on top. (Whenever making an omelet, be sure to not put in too much filling or else the omelet will be difficult to fold.)

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  • 09 of 10

    Fold and Serve

    Photo © Kimberley K. Eggleston

    Before folding, lift and tilt the pan so the omelet slides to one side. Then, using the rubber spatula, fold one half of the omelet onto the other. Slide the omelet out of the pan onto a plate and enjoy. 

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  • 10 of 10

    Healthy Variations

    As long as you stick with the basic ingredients here (egg substitute, cooking spray, part-skim cheese) you can change up this recipe as you like. Tomatoes are the perfect addition to this omelet as they complement the spinach nicely, but mushrooms, green onions, and cooked asparagus also work well. And when it comes to low-calorie cheeses, in addition to mozzarella, Swiss, feta, and Parmesan are good choices—just be sure to keep to the amount called for in the recipe.