Egg White Omelet with Turkey & Spinach Recipe (280 Cal, 38g Protein) | Eati

- 6 egg whites (or 180g liquid egg whites) - 80g turkey breast slices, diced - 60g baby spinach - 1 tsp olive oil or cooking spray - Salt, pepper, garlic powder - Optional: 20g low-fat cheese

1. Whisk egg whites with salt, pepper, and garlic powder. 2. Heat a non-stick pan over medium heat. Spray with cooking spray or add olive oil. 3. Add turkey, cook 1 minute. 4. Add spinach, stir until wilted (1–2 minutes). 5. Pour egg whites over the filling. Cook without stirring until edges set, then fold. 6. Cover and cook 1–2 more minutes until fully set. 7. Log in Eati: 'egg whites 180g, turkey breast 80g, spinach 60g'.

Per serving (estimated): Calories: 280 kcal Protein: 38g Fat: 8g Carbohydrates: 6g Macro split: 54% protein / 26% fat / 9% carbs Protein per 100 calories: 13.6g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

With only 280 calories and 38g of protein, this omelet has the best protein-to-calorie ratio of any dish on this list — matching a 5-egg omelet's protein content at half the calories. Macro breakdown (estimated): • 280 calories • 38g protein • 8g fat • 6g carbohydrates Egg whites are nearly pure protein: One egg white provides ~3.6g protein and just 17 calories with virtually zero fat. Six egg whites deliver 22g protein for 102 calories — one of the most efficient protein sources available. Adding turkey breast brings total protein to 38g while keeping total calories under 300.

1. Cheese added (330 cal, 42g protein): add 30g reduced-fat cheddar. 2. Full egg version (380 cal, 35g protein): use 2 whole eggs + 4 egg whites. 3. Veggie packed (295 cal, 38g protein): add mushrooms, bell pepper, tomato.

Best eaten fresh (1 minute to make). Pre-mix egg whites and seasonings in a jar (3 days refrigerated). Pre-dice turkey and portion spinach for 3-day prep.