Cheddar and Chive Egg White Omelet
A fluffy high-protein omelet made with egg whites, a whole egg, sharp cheddar cheese, and freshly chopped chives.
Prep
3 min
Cook
6 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Chrissy + Lila
Chrissy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
6 min
Total
9 min
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The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
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Instructions
0 of 7 steps complete
Next: Whisk together 0
- 01
Whisk together 0
In a small bowl, whisk together 0.75 cup (180ml) of liquid egg whites and 1 pcs whole egg until smooth and well blended.
Look for: smooth and well blended
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Heat a medium non-stick skillet over medium…
Heat a medium non-stick skillet over medium heat at 325°F (165°C) and add 1 tsp (5ml) of olive oil, tilting to coat the pan evenly.
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Pour the egg mixture into the heated…
Pour the egg mixture into the heated skillet.
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Cook undisturbed for 3 to 4 minutes…
Cook undisturbed for 3 to 4 minutes until the edges are completely set and opaque, and the top is nearly set.
Look for: the edges are completely set and opaque, and the top is nearly set
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Sprinkle 2 tbsp (15g) of shredded cheddar…
Sprinkle 2 tbsp (15g) of shredded cheddar cheese and 1 tbsp (3g) of fresh chive evenly over one half of the omelet.
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Gently fold the empty half of the…
Gently fold the empty half of the omelet over the filling using a flexible spatula and cook for 1 minute until the cheese is melted.
Look for: the cheese is melted
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Slide the omelet onto a plate and…
Slide the omelet onto a plate and serve immediately.
Ready when: everything is assembled and ready to enjoy
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