This Feta Spinach Omelet Recipe is an easy, healthy high-protein low-carb breakfast packed with greens and Mediterranean flavors.
You know how much I love my spinach omelette and Cottage Cheese Omelette recipes for breakfast, and it’s not the first time that I’ve tweaked the recipe. I made a spinach mushroom omelette to boost protein and veggies, but today, I added some Mediterranean flavors using garlic, and feta cheese.
To create this new omelette recipe I simply started by adapting my previous spinach omelette. I reduced the salt because feta cheese is so salty you have to watch out, or the omelette won’t taste good. Then, I up to garlic, which enhances the salty feta flavor, and that’s it. You have got the most delicious breakfast recipe ready in 15 minutes.
Ingredients and Substitutions
- Large Eggs – I make my omelette with either 2 large eggs or 3 medium eggs, it’s up to you.
- Fresh Spinach – I use fresh baby spinach. It’s my favorite option because it’s quick to cook and doesn’t release water in the pan like frozen spinach. You can use frozen spinach if it’s all you have. Cook the thawed spinach as mentioned in my instructions below, but discard all the liquid they release in the pan, or the omelette will get soggy.
- Feta Cheese – It exists in many varieties, goat cheese feta, sheep feta, or cow feta. Pick your favorite or even try dairy-free feta, it’s very good too. Look at the sodium per 100 grams on your packaging. If superior to 500 mg, don’t add any salt to the omelette, salt later to avoid too much salt in the recipe.
- Olive Oil to cook the omelette and spinach. You can also use butter or half-half.
- Garlic Cloves is the key ingredients to cook your spinach.
- Garlic – I use fresh garlic and garlic powder to flavor the beaten eggs.
- Salt only if your feta is not overly salty. I think it’s better to add a pinch of salt at the end if you are not too sure.
- Ground Pepper or red chili flakes for a touch of spiciness.
How To Make Feta Spinach Omelet
- In a large saucepan, warm olive oil over medium heat. Add the spinach and crushed garlic.
- Cook the spinach until wilted, stirring occasionally. It takes a few minutes.
- If water is released in the pan, discard. Set aside the cooked spinach on a plate and cover it with foil to keep them warm.
- In a small bowl, beat the eggs with a whisk or a fork.
- Whisk in salt, if used, pepper, and garlic powder until the egg mixture is yellow and consistent.
- Warm an omelet pan with olive oil, tilt the pan to spread the oil evenly onto the surface, pour the egg mixture into the skillet, and cook over medium-high heat until the edges of the omelet start to dry and lift from the pan.
- Now, my expert tip. For a perfect omelet, use a rubber spatula to push the side to the middle to let the uncooked eggs run under and cook as well.
- When the spinach feta omelette is firm and almost dry on the surface, add half the crumbled feta cheese to one half of the omelette. Then, top up with cooked spinach and feta cheese.
- Fold the omelet in half and keep cooking until the cheese is warm. Taste and adjust with salt and pepper if desired.
Serving the Omelette
Serve the feta omelette with some of the below toppings.
Feta Omelet Variations
If you like, you can create variation of flavors using this recipe adding some ingredients, like:
- 1-2 sliced button mushroom
- 1/4 cup of sliced red bell pepper
- 1/4 cup of diced red onion
- 1/3 cup of hard shredded cheese like cheddar, mozzarella
- Whisk in an extra whole egg or 2 egg whites, with the beaten eggs, for a boost of protein.
- 1/4 cup of diced Ham
Frequently Asked Questions
Yes, you can swap 2 eggs for 4 egg whites.
You can use any hard shredded cheese instead, like Parmesan cheese, cheddar cheese, or Emmental cheese.
Yes, you can cook 3 cubes of frozen spinach as per instructions below, make sure you discard the water released by the spinach to avoid a soggy feta omelet.
More Omelet Recipes
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In a small bowl, beat eggs with salt, pepper, and garlic powder. Set aside in the fridge.
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Heat a non-stick skillet over medium heat, warm olive oil, then stir in baby spinach, crushed garlic, salt, and pepper.
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Stir and cook until the spinach has wilted, then remove it from the pan, set it aside on a plate, and cover it with foil.
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Rub the pan with absorbent paper to remove any green color released by the spinach. Add olive oil, warm again over medium-high heat, and tilt the pan to spread all over the surface.
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Reduce to medium-low heat, pour the beaten eggs, and tilt the pan again to spread the egg mixture over the skillet.
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Cook until the sides of the omelet are set and dry. Lift the sides with a spatula to let the uncooked eggs from the middle run under and cook.
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Once the middle of the omelet starts to dry out, sprinkle half of the crumbled feta cheese on one half of the omelet, then add the previously cooked spinach and more feta on top.
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Fold the omelette in half, reduce to low heat, and keep cooking until warm and the feta starts to melt.
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Gently slide on a plate and adjust the seasoning, adding more salt and pepper. Serve with fresh basil leaves and a pinch of cayenne pepper for spicy flavors.
Note 2: You can avocado oil or butter as well.
Note 3: If your feta cheese is high in sodium, skip the salt. Taste the cooked omelette and add salt only if needed.
Note 4: or red chili flakes.
Note 5: fresh or frozen. If frozen, use 3 cubes of frozen spinach and cook it frozen—no need to thaw it. Remove the water they release in the pan and cook until wilted and dry before adding it to the omelet.
Serving: 1omelette (no filling)Calories: 445.2kcal (22%)Carbohydrates: 7.6g (3%)Fiber: 2.2g (9%)Net Carbs: 5.4gProtein: 22.6g (45%)Fat: 36.6g (56%)Saturated Fat: 12g (75%)Polyunsaturated Fat: 4gMonounsaturated Fat: 17.7gTrans Fat: 0.04gCholesterol: 416.5mg (139%)Sodium: 1656.5mg (72%)Potassium: 695.8mg (20%)Sugar: 0.8g (1%)Vitamin A: 9191.9IU (184%)Vitamin B12: 1.7µg (28%)Vitamin C: 26.2mg (32%)Vitamin D: 2.2µg (15%)Calcium: 399.4mg (40%)Iron: 4.7mg (26%)Magnesium: 94.4mg (24%)Zinc: 3.3mg (22%)
About The Author
Carine Claudepierre
Hi, I’m Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I’m passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I’m also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
