High-protein tomato and feta omelette

High-protein tomato and feta omelette: a quick omelette with egg, feta, cherry tomatoes, basil and olive oil – savoury and on your plate in just a few minutes.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 8 min
• Total time: 13 min
• Calories: 340 kcal per serving
• Protein: 24 g
• Fat: 25 g
• Carbs: 3 g

Ingredients

• 3 eggs (organic)
• 6 cherry tomatoes
• 40 g feta
• 1 tsp olive oil
• Pepper
• A few basil leaves
• Salt

Method

You’ll need: frying pan · mixing bowl

1. Whisk the eggs in a bowl and season with salt and pepper. Go easy on the salt, as the feta already brings plenty.
2. Warm the olive oil in a non-stick frying pan over a medium heat. Add the eggs and let them spread out evenly.
3. As soon as the underside starts to set and the top is still a little moist, scatter the feta and tomatoes over one half.
4. Carefully fold the empty half over the filling with a spatula. Cook a little longer until the omelette is just cooked through and the feta softens.
5. Take the pan off the heat and let the omelette rest for a moment. That way it stays juicy and is easy to serve neatly.
6. Sprinkle with fresh basil and serve warm. Finish with a little more pepper if you like.

Good to know

An omelette like this reliably rescues those hungry in-between moments. Warm, salty, juicy – and pleasantly uncomplicated.

Swaps

3 eggs → 2 eggs + 120 g egg white (more protein per serving, less yolk) Feta → cottage cheese (more protein, usually less salty) 1 tsp olive oil → 1 tsp avocado oil or a little ghee (stable at high heat for frying, no seed oils) 6 cherry tomatoes → 80 g spinach or courgette (more folate and fibre)

Allergens

Contains egg and milk. It usually suits children – go easy with the salt because of the feta – and during pregnancy, thoroughly cooked eggs and feta made from pasteurised milk are the safe choice.

Frequently asked questions

What's in eggs besides protein?

Eggs naturally contain choline, vitamin B12, selenium and smaller amounts of vitamin D. They also provide fat, including monounsaturated and polyunsaturated fatty acids.

Is the salt in feta something to think about?

Yes, feta can be quite salty depending on the type. So only add a little extra salt to the omelette and season with pepper and basil instead if needed.

What nutrients do the tomatoes provide in this recipe?

Tomatoes mainly bring vitamin C, potassium and the carotenoid lycopene. The exact amounts vary with the variety and ripeness.

Does basil matter nutritionally or is it more decoration?

In this small amount, basil is mainly interesting for its flavour. It does provide plant compounds and some vitamin K, but only adds a little to the overall nutrients in this recipe.

Does the omelette suit a sensitive stomach?

That varies. The ingredients are simple and only briefly cooked; if you're sensitive to egg or milk, though, the feta or the omelette itself may not suit you.