Perfect Spinach & Feta Omelet

4.6 stars, average of 76 ratings

Written by Martina Slajerova on June 13, 201519

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.

0 hours, 0 minutes

Hands-on 15 minutes Overall 15 minutes

Nutritional values (per serving)

Net carbs7 grams

Protein30.9 grams

Fat55.5 grams

Calories659 kcal

Calories from carbs 4%, protein 19%, fat 77%

Total carbs9.7 gramsFiber2.8 gramsSugars4.4 gramsSaturated fat30.3 gramsSodium903 mg(39% RDA)Magnesium107 mg(27% RDA)Potassium997 mg(50% EMR)

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 ²/₃ cup frozen and thawed (100 g / 3.5 oz)
¹/₃ 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

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.
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.
Crack the eggs into a bowl and mix using a fork. Season with salt and pepper to taste.
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.
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!

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Eggs, free-range or organic
1.1 g	18.8 g	14.3 g	215 kcal
Garlic, fresh
0.9 g	0.2 g	0 g	4 kcal
Mushrooms (white), fresh
1.6 g	2.2 g	0.2 g	15 kcal
Spinach, fresh
1.3 g	2.6 g	0.4 g	21 kcal
Feta cheese
2 g	7.1 g	10.6 g	132 kcal
Ghee
0 g	0 g	30 g	272 kcal
Salt, pink Himalayan rock salt
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0 g	0 g	0 g	0 kcal
Total per serving
7 g	30.9 g	55.5 g	659 kcal

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Edward 2 years ago #

can i make this with out the mushrooms??

Martina @ KetoDiet 2 years ago #

Yes you can omit them. Or you can use other ingredients such as olives instead.

irene 2 years ago #

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

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).

Sabirah 2 years ago #

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

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

seems 3 years ago #

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

Martina @ KetoDiet 3 years ago #

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

Emily 3 years ago #

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

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

Vicky (http://www.tasteaholics.com/) 3 years ago #

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 😊

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

Natalie 3 years ago #

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!

Tana 4 years ago #

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.

Martina @ KetoDiet 4 years ago #

Dill sounds great - my favourite herb 😊

emma 4 years ago #

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

Sounds delicious! 😊

Kelly 4 years ago #

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

Thank you Kelly! ❤