Spinach & Feta Omelet
Martina Slajerova- Ready in 15m
- 7 g net carbs
- 659 kcal
- Serves 1
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Everyone should know how to make the perfect omelet. The rule is simple: do not overcook it. If you often end up with dry omelet, have a look at this great guide from Jamie Oliver on how to make the perfect omelet in just a few minutes.
You can use all sorts of toppings: bacon & mushroom, tomato & olive, ham & cheese or my favourite: spinach, mushroom and feta! This is a large keto breakfast so if you don't feel hungry, I suggest you only make the omelet using two eggs instead of three.
Step-by-step
First, prepare the filling. Peel and finely dice the garlic and place on a pan greased with a tablespoon of ghee. Season with salt and cook over a medium-high heat for just a minute until fragrant. Add the sliced mushrooms and cook for 5 minutes until lightly browned stirring occasionally.
Add the spinach and cook until wilted for just a minute or two (squeeze out the water if using frozen and thawed spinach). Take off the heat and place in a bowl. Discard the excess liquids before using the pan for cooking the omelet.
Crack the eggs into a bowl and mix using a fork. Season with salt and pepper to taste.
Pour the eggs evenly in a hot pan greased with a tablespoon of ghee. Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds. Tilt the pan as needed to cover it with the eggs. Lower the heat and cook for another minute. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry. The desired texture should be soft and fluffy.
When the top is almost cooked, add the spinach and mushroom topping and crumbled feta. Fold the omelet in half, cook for another minute just to warm up the topping and slide on a serving plate.
Eat immediately or store in the fridge for up to a day.
Recipe
Spinach & Feta Omelet
★★★★★4.7A tasty Greek-style breakfast omelet filled with spinach, mushrooms and feta.
- Hands on
- 10m
- Overall
- 15m
- Servings
- 1
- 7 g
- Net carbs
- 30.9 g
- Protein
- 55.5 g
- Fat
- 659
- kcal
Ingredients make 1 serving
Instructions
First, prepare the filling. Peel and finely dice the garlic and place on a pan greased with a tablespoon of ghee. Season with salt and cook over a medium-high heat for just a minute until fragrant. Add the sliced mushrooms and cook for 5 minutes until lightly browned stirring occasionally.
Add the spinach and cook until wilted for just a minute or two (squeeze out the water if using frozen and thawed spinach). Take off the heat and place in a bowl. Discard the excess liquids before using the pan for cooking the omelet.
Crack the eggs into a bowl and mix using a fork. Season with salt and pepper to taste.
Pour the eggs evenly in a hot pan greased with a tablespoon of ghee. Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds. Tilt the pan as needed to cover it with the eggs. Lower the heat and cook for another minute. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry. The desired texture should be soft and fluffy.
When the top is almost cooked, add the spinach and mushroom topping and crumbled feta. Fold the omelet in half, cook for another minute just to warm up the topping and slide on a serving plate.
Eat immediately or store in the fridge for up to a day.
Nutrition per serving, 1 omelet
Carbs 4%Protein 19%Fat 77% of calories
- Net carbs
- 7 g
- Total carbs
- 9.7 g
- Fiber
- 2.8 g
- Sugars
- 4.4 g
- Protein
- 30.9 g
- Fat
- 55.5 g
- Saturated fat
- 30.3 g
- Calories
- 659 kcal
- Sodium
- 903 mg · 39.3% RDA
- Magnesium
- 107 mg · 26.8% RDA
- Potassium
- 997 mg · 49.9% EMR
Nutrition by ingredient
| Per 1 omelet | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Egg, whole, fresh, raw (free-range or organic eggs) | 1.1 g | 18.8 g | 14.3 g | 215 |
| Garlic, fresh | 0.9 g | 0.2 g | 0 g | 4 |
| Mushrooms (white), fresh | 1.6 g | 2.2 g | 0.2 g | 15 |
| Spinach, fresh | 1.3 g | 2.6 g | 0.4 g | 21 |
| Feta cheese | 2 g | 7.1 g | 10.6 g | 132 |
| Ghee | 0 g | 0 g | 30 g | 272 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0 g | 0 g | 0 g | 0 |
| Total | 7 g | 30.9 g | 55.5 g | 659 |
Serving size 1 omelet
- Gluten free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
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Comments & ratings (26)
Thanks for this wonderful recipe!
Loving this meal plan so far. This omelet is delicious! So happy I found this site. I was struggling with what to cook and eat as vegetarian keto. Now I can eat good food without the stress. Excited to try all of her recipes!
Thank you, glad you enjoyed!
I added some green pepper in with the onion. I wasn't even going to attempt turning it over as I'm very accident prone. So I did what I always do with omelettes,once the egg mixture had set I put it under the broiler on medium heat until golden brown. I ended up with fluffy omelettes we all enjoyed. Thanks
Sounds delicious! 😊
Deeeeelicious! I love the specific directions and pictures. Super helpful 😊
Thank you Bianca!
can i make this with out the mushrooms??
Yes you can omit them. Or you can use other ingredients such as olives instead.
Hi Martina. Thank you for the fantastic blog!
What is the sodium value in this meal? It doesn't seem to be listed.
Hi Irene, that depends on the amount of salt you use. If you use just a pinch, it will be something round 1000 mg per serving (most sodium comes from the feta cheese).
You said to discard the left over liquid so in effect we are just consuming 1 tablespoon of butter. Thanks
Not all of the leftover liquid is fat - some will remain on the spinach and some will be discarded.
Little confused over the nutritional part; how is net carb (in nutritional value) different than the carbs mentioned in macronutrients breakup.
Thanks.
Total carbs = net carbs + fiber. Is that what you had on mind?
If one really hates mushrooms (opposite of Vicky ^^), could I substitute the mushrooms FOR kalamata olives? Thank you!
Yes, you can 😊 If you use olives, just add them after you cook the spinach (with the feta cheese).
At first I thought the omelette had olives in it (like a Greek salad almost haha) but I was pleasantly surprised to find mushrooms! I still can't get the hang of olives, they're an acquired taste...
I will def try this! Spinach and feta belong together 😊
They actually do look like olives, you are right! Hope you liked it 😊
Actually, COULD you substitute the mushrooms for olives and keep within the right macronutrients for the 2-week plan? I'm very averse to mushrooms still. I tried it yesterday and it was delicious!
This is what I generally make if I am making an omelette. However, I also add a wee pinch of garlic powder and dill when I saute the mushrooms. Yumm.
Dill sounds great - my favourite herb 😊
My favorite is cheddar, bacon and mushroom omelet. Sometimes I add some cream cheese on top. Thanks for sharing, will have to try feta!
Sounds delicious! 😊
I make omelets, fried eggs, poached or scrambled almost every day but my hubby thinks it's too many eggs a week :-D I still haven't convinced him about this way of eating. I guess that will change when he sees my blood tests from a week ago. Everything is perfect and I've never had better cholesterol 😊 Thanks for all the delicious recipes, I've literally been living on them for the past couple of months!
Thank you Kelly! ❤️