Spinach, Tomato & Feta Vegetable Omelette

A high-protein, veggie-packed breakfast omelette with juicy tomatoes, wilted spinach, and tangy feta—fast, filling, and rich in iron, calcium, and antioxidants.

Ingredients

• 3 large eggs
• 1 packed cup baby spinach (about 30g)
• 1 medium tomato, diced (about 1 cup / 180g)
• 30g feta cheese, crumbled (about 1/4 cup)
• 1 tsp olive oil (or another neutral oil)
• 1 tbsp water (to loosen eggs)
• 1/8 tsp black pepper
• 1/4 tsp dried oregano (optional, pantry staple)
• Salt, to taste

Method

• 1

  Step 1: Whisk eggs

  In a bowl, whisk the eggs with 1 tbsp water, black pepper, and a small pinch of salt (go easy—feta is salty). Whisk until the mixture looks uniform and slightly foamy, about 20 seconds.

• 2

  Step 2: Warm pan

  Heat a nonstick skillet (20–24 cm / 8–10 in) over medium heat. Add 1 tsp olive oil and swirl to coat. The oil should shimmer but not smoke.

• 3

  Step 3: Cook tomatoes to drive off moisture

  Add diced tomato with a pinch of salt and the oregano (if using). Cook, stirring, until the tomato softens and some liquid evaporates, about 1–2 minutes.

• 4

  Step 4: Wilt spinach

  Add spinach and toss just until wilted, 30–45 seconds. Spread the veg into an even layer.

• 5

  Step 5: Pour eggs & set gently

  Pour the eggs over the vegetables. Tilt the pan to spread evenly. Let cook undisturbed for 45–60 seconds until the edges begin to set.

• 6

  Step 6: Pull in the edges for fluffiness

  Using a rubber spatula, gently pull the set edges toward the center while tilting the pan so uncooked egg flows into the gaps. Repeat around the pan for 30–45 seconds.

• 7

  Step 7: Add feta & fold

  Sprinkle feta over one half of the omelette. Cook 30–60 seconds more until the underside is light golden and the center is just set (still tender). Fold the omelette over the feta side.

• 8

  Step 8: Finish & serve

  Slide onto a plate. Rest 1 minute (it finishes setting from residual heat), then eat right away.

Tips

• **Prevent a watery omelette:** Tomatoes release liquid—cooking them first is the secret to a fluffy, not-soggy omelette.
• **Make it leaner:** Use 2 whole eggs + 1 extra egg white (pantry staple if you separate it yourself) and keep feta to 20g.
• **More veg:** Add finely diced bell pepper or mushrooms (cook before eggs) if you have them—keep portions small so it still folds neatly.
• **No feta?** Swap with a small handful of grated mozzarella or cheddar (milder, melts well) if available.
• **Serving idea:** Great with whole-grain toast or a side of fresh fruit for a balanced breakfast.
• **Storage:** Best eaten fresh, but you can refrigerate leftovers up to 1 day and reheat gently in a nonstick pan over low heat to avoid rubbery eggs.

Nutrition (per serving, estimate)