Fridge Friend Recipes
Warm Spinach, Feta and Tomato Omelette recipe
A fluffy omelette filled with wilted spinach, salty feta and sweet tomatoes. It is a quick savoury dish with a Mediterranean feel and plenty of colour.
12 min · Easy · Mediterranean Jump to method
Ingredients
- 3 Eggs
- 40g Spinach
- 50g Feta
- 1 Tomatoes
- 10g Butter
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 395 kcal |
| Protein | 24 g |
| Carbohydrates | 5.3 g |
| Fat | 30 g |
| Saturated fat | 13.4 g |
| Fibre | 1.8 g |
| Sugar | 3.2 g |
| Sodium | 780 mg |
Why this works
A protein-rich, filling omelette with useful micronutrients, but relatively high in saturated fat and sodium due to the feta and butter.
High-quality protein. Eggs and feta provide around 24g protein per serving, supporting satiety and muscle maintenance.
Micronutrient-rich greens. Spinach adds folate, vitamin K and carotenoids, while tomato contributes vitamin C and lycopene.
Higher sodium and saturated fat. Feta and butter push up sodium and saturated fat, making this less suitable for frequent heart-health-focused meals.
Method
- Beat the eggs with a pinch of sea salt if using.
Whisk just until the yolks and whites are evenly combined with a little froth; overbeating can make the omelette a touch tougher and less tender.
- Melt the butter in a frying pan over a medium heat and add the spinach for 1 minute until wilted.
Keep the butter at a gentle foaming sizzle, not browning, and stir the spinach just until it collapses to a darker glossy green so it stays fresh rather than soggy.
- Add the tomatoes and cook for another minute.
Cook only until the tomato starts to soften at the edges and release a little juice; if the pan looks watery, let the moisture evaporate before moving on.
- Pour in the eggs and cook for 2–3 minutes until the base is set.
Tilt the pan so the uncooked egg runs into the gaps and lift the edge once with a spatula to check for a pale set underside while the top still looks slightly wet.
- Scatter over the feta, fold the omelette and cook for 1 more minute before serving.
Add the feta while the surface is still a little glossy so it softens into the filling, then fold with confidence and give the omelette a brief final heat until the centre is just warmed through.
Other Spinach Recipes
Tomato, Feta and Spinach Stuffed Eggs
20 min · Hard-boiled eggs filled with a creamy feta mixture and bright tomato pieces. They make an elegant snack or light lunch with plenty of flavour in every bite.
Creamy Tomato Baked Eggs
22 min · A simple baked egg dish with a rich tomato base and a soft, creamy finish. It is ideal for a speedy supper or a weekend brunch.
Feta and Soft Cheese Baked Tortelloni
28 min · Creamy soft cheese and salty feta melt into the tortelloni for a rich, comforting pasta bake. It is easy to assemble and deeply satisfying.
View category
Discover recipes from your fridge contents
Use the FridgeFriend app to recognise the ingredients already in your fridge and help you discover recipes.
