Quick Low-Carb Spinach & Feta Omelette
This quick and easy Spinach & Feta Omelette is a delicious low-carb, high-protein breakfast packed with flavour and ready in just 10 minutes. Perfect for Keto, Vegetarian, and Diabetes-Friendly diets, it’s a satisfying way to start your day clean and energized.
- Suitable for diets:
- High-Protein
- Low-Carb
- Senior Friendly
- Vegetarian
Servings: omelette
Why Diabetes Friendly?
- Low in Carbohydrates: With minimal carbs from vegetables only (~3–5g net carbs), this meal helps manage post-meal blood sugar spikes.
- High in Protein and Healthy Fats: Eggs and feta provide satiety-promoting nutrients, stabilizing energy and glucose levels.
- Non-Starchy Vegetables: Spinach, tomatoes, and green onions add fibre, antioxidants, and minimal glycemic impact.
- No Added Sugars or Refined Carbs: Ideal for glycemic control.
- Flexible for Sodium Control: Can reduce or replace feta to lower sodium further.
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Equipment
- Nonstick skillet or frying pan
- Mixing bowl
Ingredients
- eggs 2 large
- water 1 tbsp
- garlic powder ¼ tsp
- black pepper ⅛ tsp
- olive oil 1 tsp
- baby spinach (chopped) ¾ cup
- feta cheese (crumbled) 1 tbsp
- cherry tomato (quartered) ¼ cup
- green onion (chopped) 1 tbsp
- basil (roughly chopped) 1 tbsp
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Cooking Tips
- Use Pre-Washed Baby Spinach to save prep time.
- Low and Slow Heat helps cook the eggs evenly without browning or drying them.
- Add Cheese Last to prevent overcooking or burning dairy fats.
- Make It Dairy-Free: Use dairy-free feta alternatives or omit cheese if desired.
- For Extra Fibre: Add sautéed mushrooms or chopped bell peppers.
- Boost Protein: Add egg whites or use 3 eggs total if you need a higher-protein meal.
- Meal Prep Option: Prep veggie mix in advance for a 5-minute breakfast.
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Instructions
- Whisk eggs, water, garlic powder, and pepper in a small bowl until well combined.2 large eggs, 1 tbsp water, ¼ tsp garlic powder, ⅛ tsp black pepper
- Heat olive oil in a nonstick skillet over medium heat. Add spinach and sauté 30–60 seconds until wilted.1 tsp olive oil, ¾ cup baby spinach
- Pour in the egg mixture. Let it sit for about 30 seconds, then gently lift the edges with a spatula so the uncooked egg flows underneath.
- Sprinkle feta, cherry tomatoes, and green onion over one half of the omelette. Cook until the eggs are mostly set, about 2–3 minutes.1 tbsp feta cheese, ¼ cup cherry tomato, 1 tbsp green onion
- Fold the omelette in half and cook for another 30 seconds to melt the feta.
- Slide onto a plate and garnish with fresh basil.1 tbsp basil
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FAQ
- Can I make this omelette without feta cheese?
Yes, you can omit the feta or substitute with a dairy-free cheese or nutritional yeast for a similar savoury flavor. - Is this meal suitable for a ketogenic diet?
Definitely. It's low in carbs and includes healthy fats and protein, making it keto-compliant. - Can I prepare this ahead of time?
While best fresh, you can prep the chopped vegetables and beat the eggs ahead for faster cooking. - Is this good for a low-sodium diet?
Yes, especially if you use a reduced-sodium feta or skip the cheese altogether. - Can I add meat or fish to this recipe?
Absolutely. Options like smoked salmon, cooked turkey bacon, or diced chicken can boost the protein content. - Is this safe for people with gluten intolerance or celiac disease?
Yes, this recipe is naturally gluten-free.
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Nutrition
Per serving
Calories: 240.8kcal
Carbohydrates: 4.9g
Fiber: 1.1g
Sugar: 1.6g
Fat: 17.3g
Saturated Fat: 6g
Trans Fat: 0.04g
Protein: 16.3g
Nutrition Facts
Quick Low-Carb Spinach & Feta Omelette
Serving Size
1 omelette
Amount per Serving
Calories
240.8
% Daily Value*
Fat
17.3
g
27
%
Saturated Fat
6
g
38
%
Trans Fat
0.04
g
Cholesterol
387.1
mg
129
%
Sodium
360
mg
16
%
Potassium
390.1
mg
11
%
Carbohydrates
4.9
g
2
%
Fiber
1.1
g
5
%
Sugar
1.6
g
2
%
Protein
16.3
g
33
%
Vitamin C
16.3
mg
20
%
Vitamin D
2.1
µg
14
%
Calcium
176.2
mg
18
%
Iron
2.9
mg
16
%
Magnesium
40
mg
10
%
Zinc
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
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