Spinach and Feta Omelette
Fluffy French-style omelette filled with sautéed spinach, crumbled feta, and sun-dried tomatoes.
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Fluffy French-style omelette filled with sautéed spinach, crumbled feta, and sun-dried tomatoes.
Per serving · Adjust servings below to scale ingredients
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Beat eggs with salt and pepper.
Melt butter in a non-stick pan over medium heat. Pour in eggs.
Gently push edges toward center, letting raw egg flow underneath.
When still slightly wet on top, add spinach, feta, and sun-dried tomatoes to one half.
Fold omelette in half. Slide onto plate. Garnish with fresh herbs.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
High-protein breakfasts set the tone for the entire day. Research consistently shows that consuming 30–40g of protein at breakfast reduces hunger hormones, stabilises blood sugar, and reduces overall calorie intake throughout the day compared to lower-protein morning meals. Each serving of Spinach and Feta Omelette delivers 24g of protein at 340 calories — that's 14 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 28% of total calories in this dish. With only 4g of carbohydrates per serving, this recipe fits well into low-carb, ketogenic, or carb-cycling approaches. The 26g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
Spinach and Feta Omelette is best eaten straight from the pan — omelettes lose their texture quickly when stored. This is a single-serving recipe (24g protein, 340 calories). If you need to prep ahead, beat and season the eggs the night before and keep refrigerated; wilted spinach can also be prepped ahead. Cooking the omelette takes under 5 minutes, making same-day prep the practical choice. If you do have leftover omelette, refrigerate in a sealed container and eat within 24 hours — do not freeze.
Mix the dry ingredients the night before. In the morning, add wet ingredients and cook — this cuts active time to under 5 minutes.
Fresh fruit, a side of Greek yogurt, or a simple green salad pairs well. For more protein, add a hard-boiled egg on the side.
Yes! This is a straightforward recipe with common ingredients and simple techniques. Follow the steps in order and you'll have great results even if you're new to cooking.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
