Egg whites contain 16 to 17 calories which makes them a perfect option for people who want to lose weight. One can easily burn this calorie with 5 minutes of swimming, jogging or cycling. The protein content in egg whites can speed up your progress in the gym, helping you build and maintain muscle.

Why is egg white omelette ideal for people who want to lose weight?

If you have begun a fitness journey, you should include egg whites in your daily diet. Egg white omelette and vegetables make it a protein-rich breakfast that contains a lot of nutrients to help your body function properly. In addition, egg white does not contain fat and has fewer calories than whole eggs. Egg whites suppress appetite and increase energy levels. So eating egg whites can fill you up for hours.

Here is the recipe for a healthy omelette breakfast. 


  • 4 egg whites
  • ¼ cup grated parmesan cheese
  • 2 tsp. olive oil 
  • ¼ cup chopped onion
  • 1 chopped tomato ( medium-sized ) 
  • 1 cup spinach
  •  ¼ cup zucchini (grated) 
  • ½ cup mushrooms (sliced) 
  • ½ teaspoon black and pepper 
  • 2 garlic cloves


  • Take a large saucepan, pour olive oil and heat over low to medium flame.
  • Add the onion, garlic, zucchini, spinach and mushrooms. Keep stirring. 
  • After mushrooms shrink, add the eggs and mix with the vegetables.
  • When the eggs are cooked, quickly add the parmesan cheese, mix quickly to distribute, then form an omelette.
  • On a plate, place the omelette and garnish it with tomatoes and black pepper.

Tip: Use a spatula to gently flip it over a few times until cooked and try not to overcook the omelettes.