Omelet with Feta & Avocado
Creamy avocado and salty feta melted inside a golden omelet, served with toasted whole wheat bread. 616 kcal, 26g protein, and 10 minutes start to finish.
Two-thirds of this meal's calories come from fat. All of it from whole-food sources: avocado, olive oil, feta, and eggs. Nothing processed, nothing hidden.
Creamy avocado and salty feta melted inside a golden omelet, served with toasted whole wheat bread. 616 kcal, 26g protein, and 10 minutes start to finish.
Two-thirds of this meal's calories come from fat. All of it from whole-food sources: avocado, olive oil, feta, and eggs. Nothing processed, nothing hidden.
Ingredients
- avocado 0.5
- eggs 2
- olive oil 1 tablespoon
- feta cheese, crumbled 1 ounce
- bread, whole wheat 2 slices
Method
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Dice the avocado into small pieces.
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Crack the eggs into a bowl and whisk them with a fork or whisk. Add a pinch of salt and a dash of pepper to taste.
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Heat a non-stick skillet over medium heat and add the olive oil.
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Pour the beaten eggs into the skillet and let them cook for a minute or two until the edges start to set.
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Sprinkle the feta cheese and diced avocado evenly over one side of the omelet.
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Carefully fold the other side of the omelet over the filling using a spatula, creating a half-moon shape. Cook for another minute or until the cheese is melted and the omelet is fully cooked.
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While the omelet is cooking, toast the bread until golden brown.
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Serve the omelet hot with the toasted bread on the side.
Add a squeeze of lemon juice or some finely chopped fresh dill right before folding. The acid offsets the heaviness of the avocado and feta, and the dill adds brightness that keeps the whole plate from tasting flat.
Behind this recipe
Is 46g of fat too much for one breakfast?
That depends on what else you eat that day. Research on daily fat intake found that individual meals matter less than your total daily balance. If the rest of your meals are lower in fat, a 46g-fat breakfast fits without issue. Every gram comes from avocado, olive oil, feta, and eggs. All whole foods.
Read the full evidence reviewDoes eating this much fat make you gain weight?
Not on its own. Research found that dietary fat does not inherently cause fat gain. What drives fat storage is a caloric surplus over time, regardless of whether those extra calories come from fat, carbs, or protein. At 616 kcal, this omelet is a solid breakfast, but the fat content alone does not determine whether it leads to fat gain.
Read the full evidence reviewIs 26g of protein enough for one meal?
It is. Research debunked the old claim that your body can only use 20-30g of protein per meal for muscle building. The 26g here from eggs and feta is well within the range your body utilizes in a single sitting.
Read the full evidence review
