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Egg White, Ham and Cheese Omelet
Total Calories per Serving:   153  
Fat Calories per Serving:   41
Percent Fat Calories per Serving:   26.80%

Portion -  3 egg whites
Recipe serves one


The whites from 3 eggs, separated and placed in a small narrow container

Bob Evans (or equivalent) 97% fat free 2 oz ham steak cut into bite sized pieces

1 slice of fat free yellow cheese (rec. Kraft), torn into 1/2 inch pieces

Cooking spray

Table salt (optional)

Ground black pepper (optional)

Carefully with the edge of a spatula, separate the edges of the eggs from the edges of the skillet. When the edges are separated and beginning to stiffen, add ham and cheese pieces to one half of the egg.


Preheat an 8” nonstick skillet over medium heat for about five minutes. When skillet is hot, add cooking spray. Spread half of the ham pieces across the pan. Pour egg whites into hot skillet evenly. Let eggs stiffen for a couple of minutes.

Add salt and pepper if desired. Let eggs begin to set. Add the remaining ham and cheese pieces. Continue to cook for a couple of minutes. Separate omelet from the edge of the skillet with a spatula.

Carefully lift the omelet with a spatula to separate it from the half of the pan that will be folded across to the other side of the pan. Fold one half of the egg to the other side of the egg with the spatula. If you need help folding, use your fingers.

Cook another minute or two letting the cheese soften. Flip omelet to the other side and cook another minute or two. Remove from pan and serve.

Serving Suggestions

Serve with a slice of lite whole wheat toast with preserves or marmalade made with Splenda. Add in extra calories.

Nutrition Data
Serving Size 3 egg whites 
Total Calories 153 
    Calories from Fat 41 
% Daily Value
Total Fat Grams 2  2.31% 
    Saturated Fat Grams 0.075  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 32.5  
Sodium MG 770  
Total Carbs 4  1.33% 
    Fiber Grams 0  
    Sugar Grams 3  
    Protein Grams 36  


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