Breakfast · 12 min · french

Egg White Garden Omelet

A French breakfast built around egg whites and goat cheese — on the table in 12 minutes. At 174 calories and 23g protein per serving, it fits easily into a high-protein day. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 4 Egg whites
• 1 oz Goat cheese
• 4 spears Asparagus
• 1/2 cup Cherry tomatoes
• 1 handful Basil

Steps

1. Bring a small pot of salted water to a boil, trim the tough ends off the asparagus, and blanch the spears for 2 minutes until bright green and just tender; drain and run under cold water to stop the cooking.
2. Slice the blanched asparagus into 1-inch pieces and halve the cherry tomatoes.
3. Crack the egg whites into a bowl and whisk briefly with a pinch of salt until slightly frothy.
4. Heat a nonstick skillet over medium heat with a light slick of oil or cooking spray, then pour in the whites and swirl to coat the pan.
5. Cook 2-3 minutes without stirring until the top looks just set — mostly firm with only a slight sheen — then sprinkle on the asparagus, tomatoes, and crumbled goat cheese.
6. Fold the omelet in half with a spatula, slide it onto a warm plate, and shower with torn basil. Season with salt and pepper and eat while the cheese is still creamy.

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