If you haven’t had a tasty farm-fresh egg, you are really missing out.

Egg whites get thumbs up from kids!

Egg whites are a complete protein and kids will have fun getting some exercise by whisking them to be super-fluffy. We added fresh spinach and parsley from the garden for some greens. Next time you’re at the farmer’s market, look for eggs!


2 large egg whites
1 tablespoon low-fat (1%) milk
1 tablespoon chopped baby spinach
½ tablespoon shredded 50% reduced-fat Cheddar cheese, shredded
½ teaspoon chopped fresh parsley leaves


Toppings & seasoning make it fun!

  1. In small bowl, whisk egg whites and milk until well blended. Fold spinach, cheese, and parsley into egg mixture.
  2. Heat small nonstick skillet over medium heat. Pour egg mixture into skillet and cook 1–2 minutes or until liquid sets, lifting edges of egg mixture to allow uncooked portion to run underneath. Fold one side of omelet over to meet center, then fold opposite side over first side to create a trifold. Slide onto plate to serve.

Makes 1 serving (1 omelet per serving).

Nutrition Facts per serving: 50 calories; 1g fat (0.5g sat fat, 0.5g mono, 0g trans fat); 5mg cholesterol; 2g carbohydrate (0g fiber, 1g sugar); 9g protein; 140mg sodium; 4% Daily Value (DV) vitamin A; 2% DV vitamin C; 6% DV calcium.

– Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.


Print Friendly, PDF & Email