Vegetable and feta omelette
An omelette loaded with vegetables and feta: balanced, colourful and quick, it makes a light lunch or a fuss-free dinner.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle3 eggs
- check_circle1/2 bell pepper
- check_circle60 g fresh spinach
- check_circle40 g feta
- check_circle5 g olive oil
- check_circleSalt, pepper
Method
- 1Slice the pepper and sauté it with the spinach in the oil.
- 2Beat the eggs and season.
- 3Pour the eggs over the vegetables and add the crumbled feta.
- 4Let set over medium heat, fold and serve.
The Mediterranean omelette
This vegetable and feta omelette has a Greek feel: 25 g of protein for 369 kcal. Three whole eggs for complete protein and micronutrients, pepper and spinach for volume and vitamins, feta for the salty flavour touch. Quick (15 minutes), tasty and versatile, it suits breakfast or dinner.
The fat, to watch
With 27 g of fat, this omelette is the fattiest of the egg recipes — because of the yolks, feta and oil. They are not bad fats, but for strict cutting, replace a yolk with whites and reduce the feta (its strong flavour means a little goes far). For balance, keep it as is: whole eggs and feta bring nutritional density and satiety.
Getting it right
First sauté the pepper and wilt the spinach to drive off their water, or the omelette turns runny. Pour in the beaten eggs over medium heat, add the crumbled feta, and fold the omelette as soon as it is set but still soft in the centre. A non-stick pan limits the oil. Serve with whole-grain bread or a salad for a complete meal.
A dish that works morning to night
This omelette's great strength is its versatility. At breakfast, it starts the day on a high protein intake that curbs mid-morning cravings. At lunch, with a salad or whole-grain bread, it makes a light, quick meal. At dinner, it is perfect on evenings when you want to eat well without spending time cooking.
It is the ultimate 'safety net' meal: a few eggs and some vegetables are enough, you almost always have them in the fridge, and it is ready in a quarter of an hour. When inspiration or time runs short, a well-filled omelette remains one of the simplest ways to put together a balanced, protein-rich meal, at any hour.
What to pair it with
To vary omelettes and egg dishes, these recipes extend the idea.
Key takeaways
- 25 g protein for 369 kcal: the quick, tasty Mediterranean omelette.
- The fattiest omelette (27 g): lighten yolks and feta when cutting.
- Sweat the vegetables before the eggs to avoid a runny omelette.
- Serve with whole-grain bread or salad for a complete meal.
Frequently asked questions
Is this omelette too fatty for training?
Its 27 g of fat are good fats (eggs, feta, olive oil), but make it calorie-dense. For balance or bulking, no problem. For strict cutting, reduce the yolks and feta to lighten it while keeping the protein.
How do you avoid a watery omelette?
Cook the vegetables (pepper, spinach) first to drive off their water before adding the eggs. Raw, wet vegetables would make the omelette soggy. A hot pan and medium-heat cooking also help.
Can you replace the feta with a lighter cheese?
Yes: light mozzarella, fresh goat's cheese or even whisked quark all work. Feta brings a characteristic salty taste; if you keep it, a small amount is enough to flavour the omelette.
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