Sundried Tomato and Scallion Egg White Omelet

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Sundried Tomato Egg White Omelet is a flavor-packed, healthy breakfast recipe! Make it once and it’s going to become your favorite breakfast!

egg white omelet on plate

I have always loved having a hot breakfast each morning.  Being a stay-at-home mom has afforded me that luxury.  When I was working it was cereal and breakfast bars, whatever I could manage as I clumsily hurried about trying to get ready for the day.  To just say I am not exactly a morning person may very well be the biggest understatement ever. 

Although, I have gotten much better since my daughter was born.  As I used to walk around in a non-functional morning brain fog, I wouldn’t say anything except the occasional grunt to acknowledge my husband’s existence. I sleepily stood in front of the coffee pot making my morning IV (intravenous) of coffee.

These days, I pop out of bed wide awake and ready to tend to my Munchkin’s needs, although there is no brain fog and no coffee. I stopped drinking coffee when I was pregnant, and I am still not a big player in the early birds catching worms on all days.

However I find the time to make a healthy breakfast each morning.  My breakfast of choice is usually an egg white omelet of some sort, with a side of turkey sausage or bacon and a bowl of fruit salad or a glass of fruit juice. 

Sundried Tomato Egg White Omelet

I have gotten very creative with my omelets, whatever I can do to impart some flavor.  Keep in mind, I make an egg white omelet recipe virtually every morning – it’s been this way for the last 2 years. The only exception is if I am making a special breakfast for my family, like the French Toast Bake we have on holidays. 

As I stared in the refrigerator this morning, I saw some oven roasted red peppers. They are scrumptious, but I also had some rosemary sundried tomatoes!

So, I made this Sundried Tomato Egg White Omelet recipe!

Absolutely amazing and so full of flavor! After you try this, your mouth will water just thinking about it.

egg white omelet with tomatoes and onions

Sundried Tomato Egg White Omelet

Donna Elick
Sundried Tomato Egg White Omelet is a flavor-packed, healthy breakfast recipe! Make it once and it's going to become your favorite breakfast!
Tried this recipe?Please comment and review!
Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Cuisine Italian
Method Stovetop
Servings 2

Ingredients
 

  • 4 egg whites
  • 2 tablespoons thinly sliced scallions, divided (reserve ½ tablespoon for garnish)
  • 4 rosemary basil sun-dried tomatoes, thinly sliced (reserve 1 for garnish)
  • 1 tablespoon fresh Italian parsley, chopped and divided (reserve ½ tablespoon for garnish)
  • 1 tablespoon olive oil from sun dried tomatoes
  • salt & pepper , to taste

Instructions
 

  • In a small bowl add egg whites, 1 1/2 tablespoon thin sliced scallion, 3 thinly sliced sun-dried tomatoes(you can substitute store bought sun-dried tomatoes – however I would add 1 teaspoon fresh basil and 1/2 teaspoon dried rosemary), 1/2 tablespoon fresh Italian parsley, salt and pepper to taste. NOTE: You will not need much salt and pepper. Combine with a fork or whisk.
  • Using a non stick pan, approximately 10″ warm pan over medium heat. Shake jar of sun dried tomatoes to evenly distribute the spices. Measure 1 tablespoon of olive oil and add to pan (you can decrease to 1/2 tablespoon if you need to). The extra virgin olive oil I use to pack my sun-dried tomatoes in has 120 calories per tablespoon.
  • Allow the olive oil to warm, but NOT get hot. Swirl it around the pan to get an even coating, you can smell the garlic we infused into the oil and the rosemary and basil. Add your egg mixture to the pan. Once you start to see the top of the egg cooking, slide your spatula around the side to make sure you can release it easily.
  • Flip your omelet and roll it, or flop it on top of itself. Remember eggs continue to cook after you take them out of the pan. So, don’t overcook it!
  • Garnish with the reserved scallions, tomatoes and parsley. Fresh ingredients give a great contrast of texture and look absolutely beautiful. I prepared this omelet for a mere 215 calories, add turkey sausage and a glass of Trop50 OJ, and I am still well below 350 calories for this absolutely delicious, flavorful and completely satisfying breakfast!

Nutrition

Serving: 1 | Calories: 106cal | Carbohydrates: 3g | Protein: 7g | Fat: 7g | Saturated Fat: 1g | Sodium: 106mg | Sugar: 2g | Fiber: 1g | Calcium: 16mg | Iron: 1mg

All nutritional information is based on third party calculations and is only an estimate. Each recipe’s nutritional value will vary depending on the ingredients used, measuring methods, and portion sizes.

Tried this recipe?Let us know how it was!

Originally published June 2011.

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7 Comments

  1. I need to incorporate more protein into my breakfasts…and you've given me two delicious ideas. Thank you!!!

  2. That looks so good and I have all the ingredients on hand! I should make that this Sunday for breakfast!

  3. Dang, that looks great! I've been wanting to find new ways to use sun dried tomatoes… But I don't think my little brain could have thought of this myself! Thanks for the awesome recipe idea!

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