• English
    • ไทย (Thai)
    • Español (Spanish)
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Healthy Thai Recipes

Thai Food Recipes Rehabbed to Be Healthier

  • Categories
  • Our App 📱
  • Our Book 📚
  • Contact Us 📧
  • Support Us on Patreon 🧑‍🍼
  • Cookies 🍪Disclaimer
  • Subscribe
  • Privacy-Policy 🔏
  • Entrees
  • Healthy Thai Curry, Curries Recipes
  • Stir Fried
  • Noodle Recipes
  • Random
  • Salads
  • Drinks
  • Appetizers
  • Fusion Recipes
  • CopyCat
  • Soups
  • English
    • ไทย (Thai)
    • Español (Spanish)
  • Healthy Rices 🍚
  • My Exercise Recipe 😅
  • Fusion Recipes 👨‍🔬
  • Curry, It's Not Just One Thing! 🍛
  • English
    • ไทย (Thai)
    • Español (Spanish)
menu icon
go to homepage
  • Categories
  • Our App 📱
  • Our Book 📚
  • Contact Us 📧
  • Support Us on Patreon 🧑‍🍼
  • Cookies 🍪Disclaimer
  • Subscribe
  • Privacy-Policy 🔏
  • Entrees
  • Healthy Thai Curry, Curries Recipes
  • Stir Fried
  • Noodle Recipes
  • Random
  • Salads
  • Drinks
  • Appetizers
  • Fusion Recipes
  • CopyCat
  • Soups
  • English
    • ไทย (Thai)
    • Español (Spanish)
  • subscribe
    search icon
    Homepage link
    • Categories
    • Our App 📱
    • Our Book 📚
    • Contact Us 📧
    • Support Us on Patreon 🧑‍🍼
    • Cookies 🍪Disclaimer
    • Subscribe
    • Privacy-Policy 🔏
    • Entrees
    • Healthy Thai Curry, Curries Recipes
    • Stir Fried
    • Noodle Recipes
    • Random
    • Salads
    • Drinks
    • Appetizers
    • Fusion Recipes
    • CopyCat
    • Soups
    • English
      • ไทย (Thai)
      • Español (Spanish)
  • ×

    Home » Entrees

    Easy Thai Egg White and Spinach Omelette, ไข่เจียวผักโขม, Kai Jeow Phak Khoam

    March 24, 2019 By Adam Leave a Comment

    This post may contain affiliate links.

    Thai Egg White and Spinach Omelette, Kai Jeow

    Thai omelettes are one of the most popular street-food options tourists and natives alike crave.  Mod made this Thai egg white omelet as a healthier version.  A Thai omelette is not like a western style log roll omelette and is instead flat.  When my wife started making them and calling them omelettes I told her those aren't omelettes, not knowing that in Thailand they are omelettes.  Since seeing an article on some of the most beloved Thai foods including Kai Jeow I realized my error.

    Thai Egg White Omelet

    Thai Egg White Omelettes

    Rehabbing the recipe

    Mod has since been perfecting her technique.  First, by figuring out how to make the shape familiar to what she grew up with using healthier ingredients.  Thai street food omelets are usually deep-fried in a lot of oil although sometimes they are done in a wok.  Mod used a skillet and a healthier oil to start.  Getting the shape right was the hardest part and took several times for her to figure out.  Next, there is so much controversy about cholesterol and egg yolks we have just been opting out of egg yolks.  Alternatively, you can just use fewer yolks, like maybe one, throwing the others out as she did in the one in the picture.

    Thai Omelet with Baby Spinach

    Thai Omelette with Baby Spinach

    Yolks or No Yolks?

    You'd think that a species planning to go to Mars and that can see individual planets in other solar systems would have this figured out by now.  In the last few years, the media has been saying yolks are okay again.  Then, this article just came out showing a study finding a 17% increase in the chance of having cardiovascular disease with people who eat them.  A week later, this Men's Health article came out saying that it is different depending on gender, with males benefiting from yolks.  They went on to say that decreasing the number of yolks may be the fix to the cardiovascular disease issue.  That is what we have been doing.

    Ingredients:

    • 5 Egg whites and yolk or two if you want to risk it
    • A dash of low sodium soy sauce
    • A dash of Sriracha to taste
    • 2 tablespoon of Sriracha sauce
    • ½ cup baby spinach

    Instructions:

    1. Mix the eggs, soy sauce, sriracha and spinach in a bowl.
    2. In a skillet or wok heat the oil on high until it is really hot.
    3.  Pour the egg mixture into the skillet and let it cook for about 45 seconds before flipping it.
    4. Cook another 45 seconds on the other side and then cover and let cool on low heat and serve.

    Printable Image Below

    Easy Thai Egg White and Spinach Omelette, ไข่เจียวผักโขม, Kai Jeow Phak Khoam
    Recipe Type: Healthy
    Cuisine: Thai
    Author: HealthyThaiRecipes
    Prep time: 5 mins
    Cook time: 3 mins
    Total time: 8 mins
    Serves: 1
    This Thai Egg White Omelet recipe a healthy way to do eggs with baby spinach to make sure you have a balanced and healthy meal.
    Ingredients
    • 5 Egg whites and yolk or two if you want to risk it
    • A dash of low sodium soy sauce
    • A dash of Sriracha to taste
    • 2 tablespoon of Sriracha sauce
    • ½ cup baby spinach
    Instructions
    1. Mix the eggs, soy sauce, sriracha and spinach in a bowl.
    2. In a skillet or wok heat the oil on high until it is really hot.
    3. Pour the egg mixture into the skillet and let it cook for about 45 seconds before flipping it.
    4. Cook another 45 seconds on the other side and then cover and let cool for a few minutes on low heat and serve.
    3.5.3226

    As always, our healthy Thai recipes are made to be as healthy as possible yet staying as close as possible to the Thai food my wife grew up with.  What is healthy for one person is not always healthy for another as your situation is fact dependent.  My motto is, "When in doubt check it out with your doctor" if you have special dietary needs.  We'd love to hear your ideas and critiques in the comments section below.  Please share and rate this recipe to keep the conversation going.   🙂

    If you love eggs you might also dig one of the egg-based recipes below.

    Stir-Fried Vegetables with Quail Eggs

    Pad Kra Pow Century Eggs

    Cauliflower and Boiled Eggs Thai Red Curry

    Stir Fried Chinese Okra With Eggs

    Salted Eggs Fried Rice (ข้าวผัดไข่เค็ม)

     

     

     

    More Entrees

    • Healthier Nam Khao, Crispy Rice Salad Recipe, Featured Image
      Healthier Nam Khao, Lao Crispy Rice Recipe
    • Super Easy, 3 Ingredient, Air Fryer, Thai Curry Chicken Wings Featured Image
      5 Ways To Know if Your Chicken Is Fully Cooked
    • Easy Thai Fusion Cucumber Salad With Crab Featured Image
      Easy Thai Fusion Cucumber Salad With Crab
    • Thai Red Curry with Pork Balls Featured Image
      Thai Mom's Easy Thai Red Curry with Pork Balls: A Delicious and Nutritious Dish

    Sharing is caring!

    • Share
    • Tweet
    • Email
    • LinkedIn

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    • English
      • ไทย (Thai)
      • Español (Spanish)
    Healthy Thai Recipes, Bio Pensacola-Breakfast-With-With Sangaroon Mod and Adam

    Hi, I'm Adam! This is our place to share our Thai and Thai-inspired recipes. Mod's mom started it all by sending her to Thai cooking school before she came to the USA. We play around with her recipes and ingredients to see how much healthier we can make them. Enjoy!

    More about me →

    Recent

    • Thai Mom's Easy Comforting Chicken and Rice Soup Recipe Featured Image
      How to Know if Your Raw Chicken is Safe to Eat
    • Healthy and Easy Stir-Fried Buckwheat Noodles with Chicken Featured Image
      Healthy and Easy Stir-Fried Buckwheat Noodles with Chicken
    • The Best Thai Herbs and Spices To Grow at Home Featured Image
      The Best Thai Herbs and Spices To Grow at Home
    • Copycat-Panda-Express-Super-Greens-Featured-Image
      11 Very Green, Healthy Thai Recipes

     

    Footer

    ↑ back to top

    Copyright © 2023 ·Healthy Thai Recipes·Design By TechUpgrade.info·

    • Facebook
    • Twitter
    • Pinterest
    • Print
    • Save