Breakfast · Fiber forward
Spinach Feta Egg-White Skillet
A bright spinach egg skillet with a deliberate mix of fiber, protein, color, and satisfying texture.
Mise en place
Ingredients
For 1 serving
- 4 egg whites plus 1 whole egg
- 1 packed cup baby spinach
- 2 Tbsp crumbled feta
- ¼ cup diced tomato
- Olive-oil cooking spray
- Freshly ground black pepper, to taste
Step by step
Method
- 01
Coat a nonstick skillet lightly with cooking spray and warm it over medium heat.
- 02
Cook the non-egg ingredients—baby spinach, crumbled feta, diced tomato—until the vegetables are tender, reserving any cheese or fresh herbs for the top.
- 03
Beat egg whites plus 1 whole egg in a bowl, pour into the skillet, and cook gently; fold softly set curds for a scramble or let the eggs set before folding once for an omelet.
- 04
Cook the egg mixture to 160°F, with no liquid egg remaining.
Estimated per serving
Nutrition snapshot
Use these estimates as a planning aid. Brands, substitutions, and portion size can change the numbers.
Authenticity & sources
Original DiabeticCookland recipe
Recipe origin. DiabeticCookland developed this measured ingredient list and cooking method. It is not copied from, endorsed by, or presented as a published recipe from another organization.
Nutrition guidance reviewed. The balanced-meal approach was informed by CDC · Diabetes Meal Planning. This link is the guidance source—not a claim that the organization authored this recipe.
Food-safety standard. Doneness guidance follows the USDA safe-temperature chart.
Health note. Nutrition values remain estimates and this recipe has not been medically personalized. Use exact product labels when carbohydrate accuracy affects medication dosing.
