SPINACH AND FETA OMELETTE
Spinach and Feta Omelette is a light and wholesome meal that’s perfect for breakfast, brunch or a quick lunch, with just a handful of ingredients like egg, fresh spinach, creamy feta cheese and a splash of olive oil. This recipe offers a satisfying combination of protein, healthy fats and essential nutrients. The tender spinach adds earthy flavour and fibre, while feta lends a savoury tang that complements the eggs beautifully. It’s a go-to dish when you need something fast yet nourishing. With its Mediterranean inspiration and minimal prep, this omelette is naturally gluten-free, low in carbohydrates and suitable for vegetarian diets. The simplicity of preparation, combined with the bold flavour profile, makes it an excellent choice for busy mornings or post-workout recovery meals. Whether served alone or paired with whole grain toast or a fresh side salad, this omelette delivers both taste and nutrition.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Pan-Fry
OCCASION/HOLIDAY
Mother’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy
DISH TYPE
Frittata
INGREDIENTS
Here is a list of ingredients for Spinach and Feta Omelette:
- 1 egg + 1 egg white
- ¼ cup spinach
- 1 tablespoon feta cheese
- ½ teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 123.8 kcal
- Carbohydrates: 1.2 g
- Protein: 7.8 g
- Fat: 9.7 g
- Saturated Fat: 3.7 g
- Fiber: 0.2 g
- Sugar: 0.2 g
- Sodium: 241. 9 mg
- Potassium: 110.7 mg
- Vitamin D: 0.9 mg
- Calcium: 107.2 mg
- Cholesterol: 173.6 mg
- Iron: 1.1 mg
PREPARATION
These steps are followed for the preparation of Spinach and Feta Omelette:
- Beat The Eggs: In a small bowl, whisk together the whole egg and egg white until well combined and slightly frothy.
- Heat The Oil: In a small, non-stick frying pan, heat olive oil over medium flame.
- Cook Spinach: Add the spinach to the pan and sauté for 1–2 minutes until wilted.
- Add Eggs: Pour the beaten eggs over the spinach and tilt the pan to distribute evenly.
- Add Feta: Crumble feta cheese evenly over the top while the eggs are still wet.
- Cook Until Set: Let the omelette cook undisturbed for 2–3 minutes or until the bottom is set.
- Fold And Finish: Carefully fold the omelette in half using a spatula and cook for another 30 seconds to finish.
- Serve Warm: Slide onto a plate and serve immediately.
PREP TIME
3 minutes
COOKING TIME
5 minutes
TIPS
Here are some helpful tips for Spinach and Feta Omelette:
- Whisk Eggs Thoroughly: Whisk eggs entirely, which introduces air for a fluffier texture.
- Use A Non-Stick Pan: Use a non-stick pan, which prevents it from sticking and ensures easy folding.
- Don’t Overcook: Don’t overcook eggs because it results in a rubbery texture.
- Pre-Wilt Spinach: Cooking spinach beforehand helps to release moisture and prevents a soggy omelette.
- Add Cheese: Add cheese while the eggs are soft. This ensures the feta melts slightly into the omelette.
VARIATIONS
- Add Herbs: Fresh dill, parsley or chives can elevate the flavour.
- Use Different Cheese: Goat cheese or shredded mozzarella are great substitutes.
- Include Veggies: Add sautéed mushrooms, bell peppers or onions.
- Boost Protein: Mix in a tablespoon of cottage cheese or use two whole eggs.
- Make It Dairy-Free: Omit feta or replace with a vegan cheese alternative.
PREPPING AND STORAGE
- Fridge Storage: Store leftover omelette in an airtight container for up to 2 days. Reheat gently in a pan or microwave.
- Freezing Not Recommended: Omelettes lose texture when frozen and thawed. Best consumed fresh.
- Meal Prep Tip: Pre-wash and chop spinach in advance and portion the feta to save time in the morning.