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Easy Spinach & Feta Omelet

4.7 stars, average of 188 ratings

Easy Spinach & Feta OmeletPin itFollow us 134.8k

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.

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Hands-on Overall

Serving size 1 omelet

Allergy information for Easy Spinach & Feta Omelet

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Pescatarian
Vegetarian
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Nutritional values (per serving, 1 omelet)

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
  • 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 or olive oil (30 ml)
  • sea salt and ground pepper, to taste

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. Easy Spinach & Feta Omelet
  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. Easy Spinach & Feta Omelet
  3. Crack the eggs into a bowl and mix using a fork. Season with salt and pepper to taste.
    Easy Spinach & Feta Omelet
  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. Easy Spinach & Feta Omelet
  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. Easy Spinach & Feta Omelet
  6. Eat immediately or store in the fridge for up to a day. Easy Spinach & Feta Omelet

Ingredient nutritional breakdown (per serving, 1 omelet)

Net carbsProteinFatCalories
Eggs, free-range or organic
1.1 g18.8 g14.3 g215 kcal
Garlic, fresh
0.9 g0.2 g0 g4 kcal
Mushrooms (white), fresh
1.6 g2.2 g0.2 g15 kcal
Spinach, fresh
1.3 g2.6 g0.4 g21 kcal
Feta cheese
2 g7.1 g10.6 g132 kcal
Ghee
0 g0 g30 g272 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, 1 omelet
7 g30.9 g55.5 g659 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (23)

I added some green pepper in with the onion. I wasn't even going to attempt turning it over as I'm very accident prone. So I did what I always do with omelettes,once the egg mixture had set I put it under the broiler on medium heat until golden brown. I ended up with fluffy omelettes we all enjoyed. Thanks

Reply

Sounds delicious! 😊

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Deeeeelicious! I love the specific directions and pictures. Super helpful 😊

Reply

Thank you Bianca!

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can i make this with out the mushrooms??

Reply

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

Reply

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.

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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?

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

Reply

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

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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 😊

Reply

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

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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!

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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 😊

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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! 😊

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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!

Reply

Thank you Kelly!

Reply