SPINACH TOMATO & FETA OMELETTE

Omelettes are perfect for breakfast, and this cheese filled healthy spinach omelette is exactly what you need to have an amazing breakfast. I had never tasted Feta Cheese before and so I was excited to give it a try. So far I am not disappointed in the flavour that the cheese added to my omelette.

INGREDIENTS

2 Eggs
1/2 Bunch Spinach
2 Tomatoes
1/4 Cup Feta Cheese
1 Teaspoon Black Pepper
Pinch Salt
1 Teaspoon Chili Flakes
1 Onion
2 Tablespoons Vegetable Oil

METHOD

Add chopped red onions to pan with oil

Fry the onions until lightly browned and soft

Add roughly chopped spinach

Fry the spinach 3 minutes until wilted

Add chili flakes

Add black pepper

Add salt

Fry mixture 2 minutes

Set the spinach aside on a plate

Beat 2 eggs and add to the same pan that you fried the spinach

On medium heat cooked the bottom of the egg

Cook the eggs until the top is no longer wet

Layer the cooked spinach onto the cooked eggs

Add a layer of chopped tomatoes onto the spinach

Crumble feta cheese and layer ontop of the tomatoes

Flip half the fried eggs over the spinach tomato and feta mixture

Fry for 2 minutes

Take the omelette off the pan and place on plate

Crumble some more feta onto the eggs

Add more spinach on the side

SPINACH TOMATO & FETA OMELETTE

Recipe by Mulunga Alukwe

Prep time: 10 Minutes

Cook time: 10 Minutes

Total time: 20 Minutes

Yield: 1 Serving

Ingredients

• 2 Eggs
• 1/2 Bunch Spinach
• 2 Tomatoes
• 1/4 Cup Feta Cheese
• 1 Teaspoon Black Pepper
• Pinch Salt
• 1 Teaspoon Chiliflakes
• 1 Onion
• 2 Tablespoons Vegetable Oil

Cooking Directions

1. Add chopped red onions to pan with oil. Fry the onions until lightly browned and soft. Add roughly chopped spinach. Fry the spinach 3 minutes until wilted
2. Add chili flakes. Add black pepper. Add salt. Fry mixture 2 minutes. Set the spinach aside on a plate
3. Beat 2 eggs and add to the same pan that you fried the spinach. On medium heat cooked the bottom of the egg. Cook the eggs until the top is no longer wet
4. Layer the cooked spinach onto the cooked eggs. Add a layer of chopped tomatoes onto the spinach. Crumble feta cheese and layer ontop of the tomatoes. Flip half the fried eggs over the spinach tomato and feta mixture
5. Fry for 2 minutes. Take the omelette off the pan and place on plate. Crumble some more feta onto the eggs. Add more spinach on the side

Spinach Tomato & Feta Omelette – FAQs

1. What is a Spinach Tomato & Feta Omelette?

It’s a fluffy omelette filled with fresh spinach, juicy tomatoes, and crumbled feta cheese, offering a savory and nutritious breakfast or light meal.

2. Can I use other cheeses?

Yes, you can substitute feta with goat cheese, mozzarella, or cheddar, depending on your taste preference.

3. Is this omelette suitable for meal prep?

Omelettes are best eaten fresh, but you can prepare the filling ahead and quickly cook eggs when ready.

4. Can I add herbs or spices?

Definitely! Fresh herbs like parsley, dill, or basil work well. A pinch of black pepper or chili flakes adds a nice kick.

5. Can I make it dairy-free or vegan?

For dairy-free, omit feta or use a plant-based cheese. For vegan, use chickpea flour or tofu-based egg substitutes.

Nutrition Card – Approx. per serving (1 omelette)

Nutrient	Amount	% Daily Value (DV)	Notes
Calories	250–300 kcal	—	Depends on cheese and oil used
Protein	18–22 g	36–44%	From eggs and feta
Carbohydrates	5–7 g	2–3%	From vegetables
Fiber	1–2 g	4–8%	From spinach and tomato
Fat	18–22 g	28–34%	From eggs, cheese, and cooking fat
Sodium	400–600 mg	17–25%	From feta and added salt
Calcium	15–20%	From feta and spinach
Vitamin A	70–90%	From spinach
Vitamin C	10–15%	From tomatoes

Dietary Compatibility & Notes

Diet Type	Compatible?	Notes
Gluten-Free	✅ Yes	Naturally gluten-free
Dairy-Free	❌ No	Contains feta; substitute with dairy-free cheese or omit
Keto/Low-Carb	✅ Yes	Low in carbs, high in protein and fat
Paleo	❌ No	Contains dairy
Whole30	❌ No	Dairy not allowed
Vegetarian	✅ Yes	Suitable as is
Vegan	❌ No	Contains eggs and dairy; requires alternatives

Quick Tip:

Use fresh spinach and ripe tomatoes for best flavor. Cook on medium-low heat to keep the omelette fluffy and moist.

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.

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