Guide · Oct 22, 2026
Spinach and Feta Omelet
A three-egg omelet folded around wilted spinach and feta, with cherry tomatoes on the side. A savory first meal of the day in ten minutes.
Last updated
Short answer: Wilt a cup of spinach in olive oil, cook 3 whisked eggs in the same pan, then fill with the spinach and 2 tablespoons feta and fold. Ten minutes, more than 20 grams of protein.
If you'd rather break your fast with something savory and hot, an omelet is hard to beat. Three eggs and a little feta give you around 22 grams of protein, and the whole thing uses one pan.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Omelet tips
Use a nonstick pan and medium heat, not high: high heat browns the outside before the middle sets. Let the pan heat up before the eggs go in, so they start setting right away.
Round it out
Add a slice of whole-grain toast or a piece of fruit if this is your main meal of the day. Pair it with black coffee or tea; our guide to whether coffee breaks a fast covers what to drink before your window opens.
Nutrition estimate
One omelet comes out to about 325 calories, 23 g protein, 23 g fat, 6 g carbohydrate, 2 g fiber and 3 g sugar, with about 457 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Salt added to taste isn't counted. Ingredient sizes vary, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC ID 171413); Spinach, raw (FDC ID 168462); Egg, whole, raw, fresh (FDC ID 171287); Cheese, feta (FDC ID 173420); Tomatoes, red, ripe, raw, year round average (FDC ID 170457). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: a spinach and feta omelet with cherry tomatoes, an AI-generated image made for PingDiet.
Swaps and substitutions
- Use goat cheese or shredded cheddar instead of feta.
- Add sautéed mushrooms or diced bell pepper with the spinach.
- Make it with 2 eggs and 1/2 cup egg whites for a little less fat.
Spinach and Feta Omelet
A three-egg omelet folded around wilted spinach and feta, with cherry tomatoes on the side. A savory first meal of the day in ten minutes.
By Michael Gonzales
- Prep
- 3 min
- Cook
- 7 min
- Total
- 10 min
- Makes
- 1 omelet
Ingredients
- 1 tsp olive oil
- 1 cup spinach, loosely packed
- 3 large eggs
- salt
- black pepper
- 2 tbsp feta, crumbled
- ½ cup cherry tomatoes, halved
Method
- Heat the olive oil in an 8- to 10-inch nonstick pan over medium heat. Add the spinach and stir for about 1 minute, until wilted. Move it to a plate.
- Whisk the eggs with a pinch of salt and pepper until no streaks of white are left.
- Pour the eggs into the pan. As the edges set, push them toward the center with a spatula and tilt the pan so the uncooked egg runs underneath, about 2 minutes.
- When the top is almost set, scatter the spinach and feta over one half. Cook 1 minute more, then fold the omelet in half and slide it onto a plate.
- Serve with the cherry tomatoes.
Food safety and storage
- Cook the omelet until no visible liquid egg remains.
Nutrition per serving (estimate)
325 kcal · protein 23 g · carbs 6 g · fiber 2 g · fat 23 g · sugars 3 g · sodium 457 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.