Time. Time in the mornings to put together a nutritious breakfast is something I lack. Herding my cats, (aka getting my 3 daughters dressed and out of the door) before work leaves me very little time to prepare breakfast never mind time to sit down and actually eat it. This is why one of my favourite on-the-go breakfasts is the microwave egg white omelette. Egg whites are very low in calories (approximately 17 cals/egg) yet are very high in protein (3.6g). Protein is converted very slowly by the body into glucose, which prevents the over production of insulin as a response, which then prevents the so-called sugar crash. By starting my day with protein instead of a sugary cereal or muffin, I prevent the glucose, insulin over-production, crash, craving cycle. I’ve even been known to drive my egg white omelette to work still in it’s cup and eat it at work. As well, these can be made AT WORK if you have a fridge and a microwave available to you to keep your egg beaters and chopped veggies in. That way you can make a quick breakfast, lunch or even a mid-afternoon snack at work.

Microwave Egg White Omelette

Microwave Egg White Omelette


  • Pinch salt
  • 3 egg whites (or you can use liquid egg beaters)
  • Handful of chopped veggies (Some suggestions: finely chopped broccoli, red pepper, green pepper, onions, tomato, mushrooms, spinach, feta cheese etc.)


  1. Separate the egg yolks from 3 eggs and whisk vegetables into the egg whites.
  2. Spritz mug, microwavable omelette maker, small dessert bowl, ramekin or custard cup with extra virgin olive oil. Sprinkle a few grains of salt into bottom of container. (Salt attracts microwave energy and helps to cook egg evenly).
  3. Pour egg mixture into mug.
  4. Cover with plastic wrap, pulling back small area for venting.
  5. Microwave on High (100% power) for 40 seconds. Let stand for 30 seconds before removing plastic wrap. If still undercooked, turn egg over in container, cover and microwave for another 10 seconds, or until cooked as desired.


Cooking times may vary.



Now it’s you turn! Please link up your healthy recipes below:

Submitted by Janice (@fitcheerldr) from Fitness Cheerleader. Mama of 3 gals, runner, and Kinesiologist.

Leah Segedie is the Founder of Mamavation and Bookieboo, a blogger network. After losing over 100 lbs, she started a career mentoring women in health and since then has assisted in over 3,500 lbs lost via the Mamavation community. Leah and her work has been mentioned in Ladies Home Journal, Reader's Digest, Fitness, Women's Day, CNN, ABC, CBS, the O'Reilly Factor, AOL, Entrepreneur, and Yahoo to name a few. She works from home in her fuzzy slippers.

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