Favorite Diabetic Recipes – Egg White Cheese Omelet with 505 Green Chile Sauce

A favorite for me because it’s quick, easy, and so packed with bold flavor that I don’t even miss the richness of the egg yolks. I adapted this recipe from one that Jay Robb published in his book The Fat Burning Diet Made Easy. Jay Robb is a clinical nutritionist and former body builder. He also happens to sell the best tasting, and healthiest protein powder on the market. No, I’m not crushing on Jay Robb, but I have done my homework over the years.

Back to the omelet; there are three keys to making this omelet perfect.

1) A good nonstick pan (have I mentioned how much I love Scanpan?).

2) Quality organic coconut oil.

3) Medium heat.

You don’t need to go out and buy an omelet pan to make good omelets. I, for one am not into single-use items taking up precious space in my cupboards. A good nonstick 8” pan with a good bottom is just fine and happens to work well for a single burger, a single grilled cheese sandwich, two or three over easy eggs, well, you get the picture. What do I mean by good bottom? Better pans such as Scanpan, Swiss Diamond, and All Clad will have a nice, thick, and heavy bottom. This distributes heat more evenly even if you are working on an electric stove such as the one that I am unfortunate enough to own (once your use gas you never want to go back). Of course you still need to have the right fat to cook your eggs.

Egg whites are very sticky and no matter how nonstick a pan is, a little fat ensures they aren’t going stick, tear and generally be uncooperative. But which fat should you use? Butter? Nope. Olive oil? Nope. Vegetable oil? Nope. The problem with most fats we use for cooking is that they break down into unhealthy compounds when heated. True, Olive oil and vegetable oil have a higher tolerance for heat, but olive oil’s tolerance is probably lower than you think and vegetable oil is surprisingly toxic to your body. The best choice ends up being, of all things, coconut oil.

Coconut oil was widely used up until the late 50’s when the powers that be decided that saturated fat was bad for us. Now that we have come full circle, it turns out that coconut oil is one of the healthiest oils on the planet, especially for cooking at medium to medium high temperatures (keep the olive oil for the salad dressing though because it’s still heart healthy that way). Go figure. Not to mention they make sticky egg whites slide around in a pan like a dream, but all this is for naught if you have the heat set too high.

I have found that this egg white omelet cooks best on medium-low heat. This allows the eggs to cook thoroughly but not browned or tough (unless you’re like my husband and you like that sort of thing. Eww.). This is also the perfect temperature to melt the cheese once you flip the omelet. Yes, I said flip, and I am aware of how omelets are usually made. Believe me, it’s not that hard, in fact you can do it with a spatula if flipping eggs in the air isn’t your thing. So without further ado, here is the recipe for the bold, the extraordinary, the spicy, the ultra-low carb, egg white cheese omelet with green Chile sauce!


3 egg whites (large)

1tbsp. Coconut Oil

1 ½ tsp Lemon Pepper

1-2oz sharp cheddar cheese (shredded)

2 tbsps. 505 Green Chile Sauce (warmed)


Heat an 8” nonstick pan over medium heat. Separate eggs (you can save the yolks in the fridge for a day or two to use in another recipe). Add lemon pepper to egg whites and beat with a fork until bubbly. Add coconut oil to pan and swirl around to coat and return to heat. Pour egg whites into pan allow them to set for a few minutes until the edges are white and they are about half cooked.

Flip the egg whites over with a spatula or, if you’re really talented or want to learn a new skill, flip the egg whites over by tossing them in the air and gently catching them in the pan (it is not recommended that you do this over the burner…big mess…huge). Sprinkle the shredded cheese on top of omelet reserving a tablespoon or two for the top. Allow cheese to mostly melt as the omelet finishes cooking.

Slide omelet onto plate folding it over with the cheese in the center, which will now finish melting under the residual heat of the egg whites. Pour 505 Green Chile Sauce evenly over the top and sprinkle with the remainder of the cheese.

To make this a proper breakfast for a diabetic we would need to add carbs. I would suggest fresh fruit, which would offer a cooling contrast to the spiciness of the Chile sauce and gives a boost of vitamin C, fiber, and antioxidants, depending on what fruit you choose. I tend to stay away from breads and cereals except oat meal for the most part.

A word of caution here, please be sure to cook your eggs thoroughly to avoid very unpleasant illnesses caused by nasty little microbes like salmonella (says the woman who loves her eggs over easy).

Anybody else out there with great-tasting diabetic recipes they’d like to share? I hope to be sharing more recipes for diabetics in upcoming posts. Having been diagnosed with Type II diabetes and metabolic syndrome a few years ago, I have had to change the way I look at food, but that doesn’t mean that I have to eat drab and boring meals or that I can’t indulge in something sweet. Stay tuned for more diabetic friendly (and maybe not so friendly) recipes.


3 thoughts on “Favorite Diabetic Recipes – Egg White Cheese Omelet with 505 Green Chile Sauce

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