Prep Time
5 mins
Servings
2 Servings
Cook Time
8 mins
Difficulty
Easy
A quick, protein-packed breakfast that stays low in carbs. This one-pan omelette uses eggs, spinach, feta and avocado for effortless flavour to start the day.
Ingredients
4 large eggs (room temperature)
1 tbsp semi-skimmed milk (optional, helps lighten the eggs)
100g fresh spinach, roughly chopped (use baby spinach or trimmed leaves)
70g feta cheese, crumbled (choose block feta for better texture)
1 small avocado, sliced
1 tbsp olive oil
sea salt (to taste)
black pepper (to taste)
fresh chives, finely chopped (for garnish)
1 tsp lemon juice (optional, to drizzle over avocado)
Method
Step 1
Crack the eggs into a mixing bowl, add the milk (if using), a pinch of salt and a little black pepper. Whisk until combined and slightly frothy.
Step 2
Heat a non-stick frying pan (20–24 cm) over medium heat and add the olive oil.
Step 3
Add the chopped spinach to the pan and cook for 1–2 minutes, stirring, until just wilted. If spinach releases water, drain briefly in the pan or tilt pan to remove excess liquid.
Step 4
Reduce the heat to medium-low. Pour the beaten eggs evenly over the spinach and tilt the pan so the mixture spreads to the edges.
Step 5
Sprinkle the crumbled feta over one half of the omelette. Cook gently for 3–4 minutes until the egg is mostly set but still slightly soft on top.
Step 6
Use a spatula to fold the omelette in half over the feta. Cook for another 30–60 seconds to finish setting the centre, avoiding overcooking.
Step 7
Slide the omelette onto a plate. Arrange the avocado slices alongside or on top, drizzle with lemon juice if using and scatter over the chopped chives. Season with extra black pepper if desired and serve immediately.
Nutritional Information
Per serving:
Energy - 391kcal
Protein - 20.3g
Carbohydrates - 8g
Fat - 31.5g
Fibre - 4.5g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
Recipe Notes
Use a medium-low heat to avoid browning the eggs; fold when the surface is still slightly soft for a creamier texture. For fewer calories, use reduced-fat feta or omit the olive oil and cook in a non-stick pan with a spray.
