Keto omelette with spinach and feta

Keto omelette with spinach and feta: a quick, savoury recipe with egg, baby spinach, Greek feta, ghee and a squeeze of lemon.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 340 kcal per serving
• Protein: 24 g
• Fat: 26 g
• Carbs: 3 g

Ingredients

• 3 organic eggs
• 1 handful of baby spinach
• 1 squeeze of lemon juice
• 50 g Greek feta cheese
• 1 tsp ghee
• Pepper

Method

You’ll need: frying pan · mixing bowl

1. Whisk the eggs thoroughly in a bowl and season with pepper.
2. Heat the ghee in a non-stick frying pan and briefly wilt the baby spinach in it.
3. Deglaze the spinach with a small squeeze of lemon juice. Then pour the egg mixture into the pan and reduce the heat.
4. Scatter the Greek feta over the still-soft egg and let the omelette set over a low heat. A lid helps it cook evenly.
5. As soon as the egg has set and the feta is slightly warm, carefully fold the omelette or leave it open in the pan.
6. Serve straight away, finishing with a little extra pepper if you like.

Good to know

When things need to be quick, this omelette is just right. Warm, salty, creamy and pleasantly uncomplicated.

Swaps

Feta → goat's milk feta-style cheese (usually less cow's milk casein) Feta → cottage cheese made from grass-fed milk (more protein, less salty) Ghee → butter from grass-fed cows (provides fat-soluble vitamins) Baby spinach → chard (a similar leafy green)

Allergens

Contains egg and milk, so it's unsuitable for people with those allergies. In pregnancy, cook the omelette until the egg is completely firm and use feta made from pasteurised milk; usually fine for children, depending on how sensitive they are to salt.

Frequently asked questions

Which nutrients are mainly in the eggs?

Eggs provide protein as well as choline, vitamin B12, selenium and some vitamin D. Much of this is found in the yolk.

What about the iron in spinach?

Spinach contains iron and also oxalates. The lemon juice provides vitamin C.

What does feta bring nutritionally?

Feta provides calcium, protein and vitamin B12. At the same time, it's usually quite salty, which is useful to know if you're watching your sodium intake.

How is ghee different from butter?

Ghee contains hardly any lactose and only very small amounts of milk protein. With a genuine milk protein allergy, caution still makes sense.

What should I know if my digestion is sensitive?

Egg and cooked spinach are usually mild. Feta can suit people differently because of its salt and milk protein, and spinach isn't ideal for everyone because of its oxalates.