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Perfect Spinach & Feta Omelet

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.

Preparation time

Overall

Nutritional values (per serving):

7 grams 2.8 grams 30.9 grams 55.5 grams 30.3 grams 659 calories
Total Carbs9.7grams
Fiber2.8grams
Net Carbs7grams
Protein30.9grams
Fat55.5grams
of which Saturated30.3grams
Energy (calories)659kcal
Magnesium107mg (27% RDA)
Potassium997mg (50% EMR)

Macronutrient ratio: Calories from carbs (4.3%), protein (19%), fat (76.7%)

Ingredients (make 1 serving):

  • 3 large eggs, free-range or organic
  • 1 clove garlic
  • 1 cup white mushrooms, sliced (70 g / 2.5 oz)
  • 3 cups spinach, fresh (90 g / 3.2 oz) or ⅔ cup frozen and thawed (100 g / 3.5 oz)
  • ⅓ cup feta cheese, crumbled (50 g / 1.8 oz)
  • 2 tbsp ghee - you can make your own (30 g / 1.1 oz)
  • salt and pepper to taste (I like pink Himalayan salt)

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. 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.
  2. 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.
  3. Crack the eggs into a bowl and mix using a fork. Season with salt and pepper to taste.
  4. 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.
  5. 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.
    Enjoy!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (17)

Hi Martina. Thank you for the fantastic blog!
What is the sodium value in this meal? It doesn't seem to be listed.

Reply

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).

Reply

You said to discard the left over liquid so in effect we are just consuming 1 tablespoon of butter.  Thanks

Reply

Not all of the leftover liquid is fat - some will remain on the spinach and some will be discarded.

Reply

Little confused over the nutritional part; how is net carb (in nutritional value) different than the carbs mentioned in macronutrients breakup.
Thanks.

Reply

Total carbs = net carbs + fiber. Is that what you had on mind?

Reply

If one really hates mushrooms (opposite of Vicky ^^), could I substitute the mushrooms FOR kalamata olives? Thank you!

Reply

Yes, you can Smile If you use olives, just add them after you cook the spinach (with the feta cheese).

Reply

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 Smile

Reply

They actually do look like olives, you are right! Hope you liked it Smile

Reply

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!

Reply

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.

Reply

Dill sounds great - my favourite herb Smile

Reply

My favorite is cheddar, bacon and mushroom omelet. Sometimes I add some cream cheese on top. Thanks for sharing, will have to try feta!

Reply

Sounds delicious! Smile

Reply

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 Smile Thanks for all the delicious recipes, I've literally been living on them for the past couple of months!

Reply

Thank you Kelly! <3

Reply

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