Spinach Omelette with Feta & Tomatoes
Fluffy omelette filled with fresh spinach, crumbled feta, and diced tomatoes. A protein-rich 320-calorie breakfast with 24g protein in 10 minutes.
Why You'll Love This Spinach Omelette Recipe
Fluffy omelette filled with fresh spinach, crumbled feta, and diced tomatoes. A protein-rich 320-calorie breakfast with 24g protein in 10 minutes. This recipe is designed to be simple, nutritious, and satisfying — perfect for meal prep or a quick homemade meal. With 24g protein, 6g carbs, and 22g fat per serving, it fits seamlessly into a balanced diet.
Nutrition Breakdown
Each serving delivers 320 calories with a solid macronutrient profile. Whether you're tracking macros for muscle gain, fat loss, or general health, this recipe keeps you on target without sacrificing flavor.
Ingredients
- 3 Eggs
- 60 g Fresh spinach
- 30 g Feta cheese (crumbled)
- 4 Cherry tomatoes (diced)
- 1 tsp Butter
- to taste Salt & pepper
Instructions
Wilt spinach
Quick-wilt spinach in a hot pan for 30 seconds. Remove and set aside. Wipe the pan clean.
Cook omelette
Beat eggs with salt and pepper. Melt butter in a non-stick pan over medium heat. Pour in eggs and cook 2-3 minutes, lifting edges to let uncooked egg flow underneath.
Fill and fold
When the top is nearly set, add spinach, feta, and tomatoes to one half. Fold the other half over. Cook 30 seconds more. Slide onto a plate.
Recipe Notes & Tips
- — Use medium heat — high heat makes omelettes rubbery. Patience is key.
- — Wilt the spinach separately to avoid excess water making the omelette soggy.
- — A non-stick pan is essential for omelettes — do not try with regular stainless steel.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
Final Thoughts
This Spinach Omelette recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious breakfast that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Frequently Asked Questions
How many calories are in a spinach omelette?
This three-egg spinach omelette has about 320 calories with 24g protein. Using egg whites only reduces it to about 200 calories with similar protein.
What cheese is best for a spinach omelette?
Feta is classic and tangy. Goat cheese, mozzarella, Swiss, or cheddar all work well. Each adds about 80-100 calories per 30g.
Can I make an omelette without flipping?
Yes. Cover the pan with a lid for the last minute of cooking to set the top. Or use a broiler for 30 seconds. No flipping needed.
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