Kicked Up Spinach and Sun Dried Tomato Omelet Sandwich

I told you about how I was going to Cuba, right?

I just haven’t told you when, because the day I booked my trip and was going to tell you all about it, I got distracted and started talking ranting about other things

Well, let’s put it this way.

A week from tomorrow at this time, I will have joined my daughter at my mom’s place where I will spend [half] the night and our luggage will be impatiently waiting by the door. Chances are, we will already be in bed, TRYING to catch some z’s, for we will have to get up at 3 in the morning in order to get to the airport on time.

I am so excited and I soooo can’t wait! My mind is constantly thousands of miles away and it feels like my feet are already buried in the beautiful sandy beach of Playa Blanca.

Feet in the Sand - Beautiful Sandy Beach of Playa Blanca

Guess it would come to you as no surprise if I said I’ve been having other things on my mind than food lately.

I’ve been thinking more in terms of emptying the fridge before I leave than stocking it up to create delicious meals…

That must explain why I’ve been into quickies so much lately…

And quick meals sometimes call for quick photo shoots on the corner of the dining room table without any form of preparation whatsoever, not even a little bit of lipstick or eyeliner.

Such was the case with this sandwich…

Spinach and Sun Dried Tomatoes Omelet Sandwich | by Sonia! The Healthy Foodie

Quick doesn’t have to mean boring and tasteless, though.

Surely you all know just how much I enjoy my egg white omelets. This holds truer than ever now that I am trying to up the amount of protein that I eat in a day.

I’ve been having at least 3 or 4 per week lately, if not more.

Spinach and Sun Dried Tomatoes Omelet Sandwich | by Sonia! The Healthy Foodie

The great thing about egg white omelets is that they are very low in calories, yet they provide tons of good nutrients, especially if you’re gonna stuff them with a mountain of veggies like I tend to do.

And since they are so low in calories, you can very well shove them into a nice little bun and instantly turn them into an scrumptious egg sandwich that would make the envy of any “fast food restaurant”

Spinach and Sun Dried Tomatoes Omelet Sandwich | by Sonia! The Healthy Foodie

I made this one using spinach, sun dried tomatoes and jalapeno pepper, but feel free to let your imagination run wild and use any vegetables that you like.

I’ve also added goat cheese to this mix once or twice and it was quite lovely!

Some of the other veggies I tried include bell peppers, green onions, celery, mushrooms of course, asparagus, fresh tomatoes, courgettes, grilled aubergine and fresh arugula, to name a few…

I’ve also added nuts on occasion!

And sometimes I do the bun, sometimes I don’t.

But for a quick sandwich fix, it doesn’t get much better than this for me, let me tell you! I really wouldn’t mind having one every single day…

It’s what I call a glorious breakfast!

Kicked Up Spinach and Sun Dried Tomato Omelet Sandwich

Yield: Serves 1

Kicked Up Spinach and Sun Dried Tomato Omelet Sandwich


  • ¾ cup egg whites
  • 2 cups baby spinach leaves
  • 20g sun dried tomatoes
  • 1 jalapeno pepper
  • 1/8 tsp freshly cracked black pepper
  • 1/8 tsp Himalayan salt
  • 1 bun of choice* (I used Magrebia's Nigella Berber Bread)


  1. Coat a medium (10”) non-stick pan with olive oil spray and heat over medium heat
  2. While the pan is heating, cut the jalapeno pepper in half, remove the seeds and membranes and chop very finely. Also chop your sun dried tomatoes. Reserve.
  3. Add the egg whites to the now hot pan and swirl it around a little bit to spread your egg whites evenly over the entire surface of the pan.
  4. Sprinkle jalapeno pepper, sundried tomato, salt and pepper over the entire surface of the omelet and swirl it some more.
  5. Lower the heat, cover loosely (a pizza pan works wonders for this) and cook for about 3-4 minutes, until the whites almost completely set and opaque.
  6. While your omelet is cooking, chop your spinach rather finely and pop them in the microwave for a few seconds (about 25-30) just to wilt them some.
  7. Now would also be a good time to pop your bun in the toaster if you want it toasted.
  8. When your omelet is cooked to your liking, kill the heat and mound the spinach in the middle of your omelet. Fold all four sides over the spinach to create a little package.
  9. Delicately slide your little bundle onto your [toasted] bun and serve with fresh vegetables of your choice. (I chose cherry tomatoes... you surprised?)


*Nutritional information does not include bun

Hot ‘nough for ya? 

Spinach and Sun Dried Tomatoes Omelet Sandwich | by Sonia! The Healthy Foodie

Chomp chomp chomp… Scruuumptious! 

Spinach and Sun Dried Tomatoes Omelet Sandwich | by Sonia! The Healthy Foodie


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  1. Adrienne says

    That bun is really pretty, lol. Anyway, wow I hope you enjoy your trip! Sounds like fun.

    I love how you can see the steam in the pictures! That looks so beautiful. As for the omelet, I like them as well. Do you know approximately how many eggs were used to get the amount of whites in the recipe? I normally have the omelet with two whites and then a full egg ( to help bind it together, plus it doesn’t make it overly eggy tasting. I’m not a fan of full eggs actually). I’d love to make it myself, but I’m a little intimidated when it comes to cooking, hahah. I’ve got a pot of lentils boiling and that’s about as far as I can go! I normally just stand back and let my mom cook. ^^;

    Oh, before I end this book of a post ( sorry! ) have you ever added ground flaxseed in addition to your omelet? It’s great! And it adds in a little fiber and protein, in addition to tasting good.

    • says

      LOL! I never thought that anyone else but me would find a bun to be pretty! But seriously… isn’t it super cute? And the flavor on this thing! UNREAL! I am totally in love with those little Berber breads. Unfortunately, I have to get way out of my way to get more, but I think they are well worth the trip. I think I will ask my local grocery store if they would consider carrying them! They are THAT good!

      As for the egg whites, you need 2 egg white per ¼ cup, so to make this particular one, you would need 6 egg whites. Since I consume so many, I always buy mine in cartons. Of course, it’s not an exact science, you could use less, or more! So long as you have a good non stick pan, omelets are very easy to make. And if you are going to throw it in a sandwich, you don’t really care if it doesn’t look perfect! Scrambles would work just as well, you know! ; And never forget: the more you cook, the easier it gets.

      Love the idea of adding flaxseed to my omelets. Had never thought about it! How genius! For sure, I will be giving it a try! Thanks for the tip. :)

    • says

      Yes, it’ll be just my daughter and I this time. It’ll sure feel good to totally disconnect for a short while! It’ll sure feel strange to aim my camera at other things than just my plate… but I warned Tasha. I WILL be taking my camera to the restaurants with me. There WILL be food photography happening. Hey, I have to show you guys what I will be eating, don’t I? ;)

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