Spinach and feta omelette

Name: Spinach and feta omelette
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 3 large eggs (150 g); 1 cup baby spinach (30 g); 1 oz feta, crumbled (28.4 g); 2 tbsp onion, chopped (20 g); 1 tsp olive oil (4.5 g); 1 slice whole-wheat bread, toasted (32 g); Salt and pepper; A pinch of dried oregano or chili flakes, if you like

A three-egg omelette with wilted spinach, soft onion, and feta, served with a slice of whole-wheat toast.

426calories

28 gprotein

19 gcarbs

26 gfat

Per serving, 1 of 1. Calories and macros from USDA values for the amounts below.

In these collections: High-protein breakfast

Photo of a similar dish: ROMAN ODINTSOV on Pexels.

Ingredients

Eggs3 large · 150 g215 cal
Baby spinach1 cup · 30 g7 cal
Feta, crumbled1 oz · 28.4 g75 cal
Onion, chopped2 tbsp · 20 g8 cal
Olive oil1 tsp · 4.5 g40 cal
Whole-wheat bread, toasted1 slice · 32 g81 cal
Whole recipe, 1 serving426 cal

To taste, not counted: salt and pepper; a pinch of dried oregano or chili flakes, if you like. They add a few calories at most.

Method

Warm the oil in a 20 cm (8-inch) nonstick pan over medium heat. Cook the onion for 3 to 4 minutes, until soft.
Add the spinach and stir for about a minute, until it wilts.
Beat the eggs with salt and pepper and pour them over the spinach. Cook gently for 3 to 4 minutes, lifting the edges so the uncooked egg runs underneath.
Scatter the feta over the top, cover, and cook for 1 to 2 minutes more, until the eggs are set all the way through.
Fold or slide the omelette onto a plate and serve with the toast.

How the calories add up

The three eggs are 215 of the 426 calories and about 19 g of the 28 g of protein.
The feta adds 75 calories and about 323 mg of sodium, so the omelette needs little extra salt.
Without the toast, the omelette alone is 345 calories.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.