BreakfastLow carbVegetarian€€€

Spinach and Feta Omelette

Master the technique for the creamiest and fluffiest omelette that's never dry. A protein-rich meal with vegetables, ready in less than 10 minutes.

Prep time
5 min
Cook time
5 min
Total time
10 min
Servings
1

Recipe

Eggs, Grade A, Large, egg whole
3 piece
Water
5 ml
Spinach, baby
30 g
Cheese, feta, whole milk, crumbled
30 g
Oil, olive, extra virgin
0.5 tbsp
Butter, stick, unsalted
5 g
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch
Parsley, fresh

Calories:402 kcal
Protein:24 g
Carbohydrates:3.2 g
Fiber:0.6 g
Water:164.4 ml
Fat:32 g
Micronutrients
Sugar:0.6 g
Saturated fat:12.4 g
Cholesterol:595.5 mg
Sodium:743.8 mg
Potassium:406.2 mg
Calcium:255.3 mg
Iron:3.2 mg
Magnesium:52.3 mg
Zinc:2.9 mg
Phosphorus:411.6 mg
Vitamin C:8 mg
Vitamin A:396.7 µg
Vitamin D:3.1 µg
Vitamin B12:1.9 µg

Instructions

1
Crack the eggs into a bowl, add a teaspoon of water, salt and pepper. Whisk them vigorously with a fork for at least 30 seconds, until completely homogeneous and bubbles form on top. This introduces air for fluffiness.
2
In a pan over medium heat, warm the olive oil and quickly sauté (30 seconds) the spinach until wilted. Remove the spinach from the pan and set it aside. Wipe the pan with a paper towel.
3
Add the butter to the same pan. Once it melts and foams (it must not brown), pour in the eggs. Immediately start stirring the eggs quickly across the whole pan with a silicone spatula (as if making scrambled eggs), while shaking the pan back and forth with your other hand. Do this for about 20-30 seconds, until the eggs are half set but still runny ("creamy").
4
Stop stirring and smooth the surface with the spatula to fill in any holes. Leave on the heat for another 30-60 seconds so the bottom sets. Place the sautéed spinach on one half of the omelette and crumble the feta cheese over it.
5
Using the spatula, carefully fold the empty half of the omelette over the filling. Leave for another 10 seconds, then flip the omelette onto a plate. Sprinkle with fresh herbs and serve immediately.

Nutritional benefits

This meal is an excellent source of high-quality protein and choline (from eggs), which is key for brain health, while keeping the glycemic index low.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.