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Easy Low-Carb Green Omelet

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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!

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Hands-on Overall

Allergy information for Easy Low-Carb Green Omelet

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free
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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)

  • 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


  1. Add all omelette ingredients except the eggs to a food processor and mix well until the spinach is finely chopped.
  2. Add the eggs and process on low speed until the mixture is just combined.
    Easy Low-Carb Green Omelet
  3. Heat half of the oil in a large frypan and add half of the omelette mixture.
  4. Swirl the pan so that the mixture completely covers the base.
    Easy Low-Carb Green Omelet
  5. 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.
  6. Fold the omelette over and cook for a further 2 minutes.
    Easy Low-Carb Green Omelet
  7. Repeat with the remaining mixture to create another omelet. Eat warm.
    Easy Low-Carb Green Omelet

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Eggs, free-range or organic
0.7 g12.6 g9.5 g143 kcal
Spinach, fresh
0.4 g0.9 g0.1 g7 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Parmesan cheese
0.5 g5.4 g3.9 g59 kcal
Almond milk natural (unsweetened)
0.2 g0.2 g0.5 g6 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Avocado, fresh
0.9 g1 g7.4 g80 kcal
Salmon, smoked
0 g7.3 g1.7 g47 kcal
Total per serving
3.8 g30.9 g41.9 g528 kcal

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Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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