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This low-carb meal is one of those versatile ones that can be served for breakfast, lunch or dinner, and whips up in no time. I use spinach and parsley as my ‘green’ component, but you could try other greens or herbs depending on how adventurous you want to get.
For the filling, I love salty smoked salmon and feta mixed with creamy avocado, with some parsley to freshen things up and draw out the herb flavours in the omelette. If you wanted to keep things really simple though, this omelette is lovely just sprinkled with some freshly grated cheese.
If you don't have fresh spinach, simply use an equivalent weight of frozen and thawed spinach (excess liquids squeezed out). Enjoy!
Hands-on Overall
Nutritional values (per serving)
Net carbs3.8 grams
Protein30.9 grams
Fat41.9 grams
Calories528 kcal
Calories from carbs 3%, protein 24%, fat 73%
Total carbs8.1 gramsFiber4.2 gramsSugars2 gramsSaturated fat12.7 gramsSodium1,007 mg(44% RDA)Magnesium75 mg(19% RDA)Potassium724 mg(36% EMR)
Ingredients (makes 2 servings)
Omelettes:
Filling:
- 1/3 cup crumbled feta (50 g/ 1.8 oz)
- 1/2 large avocado, sliced (100 g/ 3.5 oz)
- 80 g smoked salmon (2.8 oz)
- 1/4 cup loosely packed fresh parsley
Instructions
- Add all omelette ingredients except the eggs to a food processor and mix well until the spinach is finely chopped.
- Add the eggs and process on low speed until the mixture is just combined.
- Heat half of the oil in a large frypan and add half of the omelette mixture.
- Swirl the pan so that the mixture completely covers the base.
- Cook for 2 minutes or until just set underneath, and then sprinkle half of the omelet with half of each the feta, salmon, parsley and avocado on half.
- Fold the omelette over and cook for a further 2 minutes.
- Repeat with the remaining mixture to create another omelet. Eat warm.
Ingredients
- 4 large eggs
- 2 cups fresh spinach (60 g/ 2.1 oz)
- 1/4 cup loosely packed parsley
- 1/3 cup grated Parmesan (30 g/ 1.1 oz)
- 1/3 cup unsweetened almond milk or any nut or seed milk (80 ml/ 2.7 fl oz)
- salt and pepper to taste
- 2 tbsp extra virgin olive oil or ghee (30 ml)
- 1/3 cup crumbled feta (50 g/ 1.8 oz)
- 1/2 large avocado, sliced (100 g/ 3.5 oz)
- 80 g smoked salmon (2.8 oz)
- 1/4 cup loosely packed fresh parsley
Instructions
- Add all omelette ingredients except the eggs to a food processor and mix well until the spinach is finely chopped.
- Add the eggs and process on low speed until the mixture is just combined.
- Heat half of the oil in a large frypan and add half of the omelette mixture.
- Swirl the pan so that the mixture completely covers the base.
- Cook for 2 minutes or until just set underneath, and then sprinkle half of the omelet with half of each the feta, salmon, parsley and avocado on half.
- Fold the omelette over and cook for a further 2 minutes.
- Repeat with the remaining mixture to create another omelet. Eat warm.
Nutrition (per serving)
Calories528kcal
Net Carbs3.8g
Carbohydrates8.1g
Protein30.9g
Fat41.9g
Saturated Fat12.7g
Fiber4.2g
Sugar2g
Sodium1,007mg
Magnesium75mg
Potassium724mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 3.8 g | 30.9 g | 41.9 g | 528 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Spinach, fresh |
| 0.4 g | 0.9 g | 0.1 g | 7 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Parmesan cheese |
| 0.5 g | 5.4 g | 3.9 g | 59 kcal |
| Almond milk natural (unsweetened) |
| 0.2 g | 0.2 g | 0.5 g | 6 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Feta cheese |
| 1 g | 3.6 g | 5.3 g | 66 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.4 g | 80 kcal |
| Salmon, smoked |
| 0 g | 7.3 g | 1.7 g | 47 kcal |
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