Spinach omelette with cherry tomatoes

Spinach omelette with cherry tomatoes: a quick egg dish with baby spinach, red onion, olive oil and optional hard cheese – juicy, savoury and easy for every day.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 280 kcal per serving
• Protein: 20 g
• Fat: 18 g
• Carbs: 5 g

Ingredients

• 3 organic eggs
• 100 g cherry tomatoes
• 60 g baby spinach
• 1 red onion
• Optional: 1 tbsp grated vegetarian hard cheese (Parmesan-style)
• 1 tbsp olive oil
• Salt and pepper

Method

You’ll need: frying pan · chopping board · knife · grater · wooden spoon

1. Wash and prepare the cherry tomatoes, baby spinach and red onion. Cut the onion into thin strips or small cubes.
2. Heat the olive oil gently in a frying pan. Soften the red onion in it until translucent, soft and slightly sweet-smelling.
3. Add the cherry tomatoes and fry briefly until they start to burst. Stir in the baby spinach and cook only until it wilts.
4. Whisk the eggs, season with salt and pepper and pour over the veg. Let the mixture set over a gentle heat and sprinkle with hard cheese if you like.
5. Carefully fold the omelette or finish cooking it open. Let it rest briefly so it stays juicy.
6. Serve hot, topped with a little freshly ground pepper and a few tomatoes if you like.

Good to know

Sometimes the simple dishes are the ones you keep coming back to. This omelette is in the pan in no time and tastes warm, soft and really well-rounded.

Swaps

3 organic eggs → 2 eggs + 150 g egg white (more protein per serving, less yolk) 1 tbsp olive oil → 1 tsp ghee, or leave it out if you have a good pan (stable at high heat, less added fat) 1 tbsp grated hard cheese → 2 tbsp cottage cheese or leave it out (more protein, usually less salt) 100 g cherry tomatoes → 100 g red pepper (more vitamin C)

Allergens

Contains egg and, optionally, milk from the hard cheese. It usually suits children; during pregnancy, make sure the egg mixture is fully cooked rather than raw or only partly set.

Frequently asked questions

What nutrients do the eggs provide in this omelette?

Eggs contain protein, choline, vitamin B12, selenium and smaller amounts of vitamin D. The yolk also provides fat and fat-soluble vitamins.

What does spinach contain nutritionally?

Spinach mainly provides folate, vitamin K, beta-carotene and magnesium. Its vitamin C content can vary a little depending on origin and storage.

Are cherry tomatoes especially interesting because of their lycopene?

Yes, tomatoes contain lycopene, a carotenoid that gives them their red colour.

Does red onion suit everyone?

Not always, because onions contain fructans, which sensitive people sometimes find hard to tolerate. If you're prone to wind, use a smaller amount or cook the onion until very soft.

How does hard cheese fit in nutritionally?

Hard cheese provides calcium, protein and, depending on how long it's aged, some vitamin A. It's tangy and full of flavour, but also contains quite a lot of salt.