Spinach & Feta Omelet
Crumbled feta melts into the fold of the omelet while wilted spinach keeps its earthy bite underneath, all in one skillet in about 10 minutes.
Five ingredients. 501 kcal. 27g of protein. Whole wheat toast on the side adds carbs and crunch to make it a full plate.
Crumbled feta melts into the fold of the omelet while wilted spinach keeps its earthy bite underneath, all in one skillet in about 10 minutes.
Five ingredients. 501 kcal. 27g of protein. Whole wheat toast on the side adds carbs and crunch to make it a full plate.
Ingredients
- eggs 2
- olive oil 1 tablespoon
- spinach 1 handful
- feta cheese, crumbled 1.5 ounce
- bread, whole wheat 2 slices
Method
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Beat the eggs in a bowl with a pinch of salt and pepper.
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Heat the olive oil in a non-stick skillet over medium heat. Add the spinach to the skillet and sauté until wilted.
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Pour the beaten eggs into the skillet and cook until the bottom is set. Sprinkle the feta cheese over one half of the omelet. Use a spatula to fold the other half of the omelet over the cheese. Cook for another 1-2 minutes, or until the feta cheese is melted and the eggs are cooked to your desired doneness.
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While the omelet is cooking, toast the bread until golden brown.
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Serve the spinach and feta omelet hot with the toasted bread on the side.
Sauté the spinach in the olive oil before adding the eggs, not the other way around. The fat in egg yolks carries spinach nutrients like lutein into your body more effectively than cooking oil alone. Research found that eating eggs alongside vegetables like spinach dramatically increases how much of those nutrients you actually absorb.
Why This Works
Behind this recipe
Is 27g of protein enough for breakfast?
It depends on your daily target. 27g from a single meal is a meaningful contribution, and this plate gets there from two complete protein sources, eggs and feta, plus whole wheat bread. No protein powder required.
Do the oxalates in spinach block the iron in this omelet?
This is one of the most common nutrition myths around spinach. Research has shown that spinach oxalates do not block iron absorption the way the popular narrative suggests, the evidence on iron specifically contradicts the widespread belief. The spinach in this omelet is contributing real nutrition, not canceling it out.
Read the full evidence reviewDoes sautéing the spinach destroy its nutrients?
Cooking changes which nutrients your body can access, and it works in both directions. Some nutrients increase with heat, while others decrease. Sautéing spinach until wilted is a quick, light cook that breaks down cell walls and can make certain nutrients like beta-carotene more accessible. The short cooking time in this recipe keeps the heat exposure on the gentler end.
Read the full evidence review
