Colorful Mediterranean Omelette with Feta

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mediterranean omelette

This post was sponsored by the Egg Nutrition Center

All thoughts and ideas are my own.

This Mediterranean omelette is stacked high with veggies and delicious flavor!

There’s something about a good fluffy omelette that is so satisfying. And they are the perfect way to add some veggies into your morning routine like we do here in this Mediterranean omelette.

omelette with salmon and veggies

What is Mediterranean food?

The Mediterranean “diet” as it’s often called is one of the few diets you’ll ever see me endorse… actually, it may be the only diet I can get behind for that matter. And that’s because it’s not really a diet at all. It’s not about weight loss and it’s not about restriction. Rather, it focuses on whole foods as a way to improve health and prolong the lifespan. And there’s a reason US News and World Report ranked it the #1 overall diet

It’s based off the idea that people that live in countries bordering the Mediterranean sea tend to live longer, and have lower rates of cancer, diabetes, and other chronic diseases. It focuses on increasing fruits, veggies, nuts and other healthful foods, like eggs. 

The Mediterranean diet focuses on increasing: fruits, veggies, nuts, seeds, legumes, whole grains, plant based fats like avocado and oils, and fish… and increasing physical activity and movement. We’ll focus on these types of food as the filling for our Mediterranean omelette.

mediterranean omelette and toast with ricotta

Eggs and the Mediterranean diet

Eggs are a staple in the Mediterranean diet, and they pair so well with the foods I mentioned above: fruits, veggies, whole grains, etc.

This article is a great resource for more information and recipes on eggs and the Mediterranean diet. 

Eggs and diabetes

The American Diabetes Association and American Heart Association encourage people with diabetes to eat a balanced diet that includes nutrient-dense foods, like the Mediterranean diet. Eggs fit perfectly into a balanced diet for diabetes and the Mediterranean diet. One large egg has a good or excellent source of eight essential nutrients, including 6g of protein and the carotenoids lutein and zeaxanthin (252 mcg/ large egg). Research shows that people with diabetes can consume eggs as part of an overall healthy eating pattern without negatively impacting heart disease risk factors.

mediterranean omelette

What’s included in a Mediterranean breakfast?

Mediterranean diet friendly breakfasts include:

  • Avocado toast
  • Shashuka
  • Egg scramble loaded with veggies and feta
  • Egg muffins
  • Hummus and grain bowls
  • Veggie loaded omelette (like the Mediterranean omelette below)

What ingredients go well in an omelette?

Choosing the right ingredients for an omelet can take your omelette from boring to spectacular. To start, I like to mix a small amount of ricotta cheese into my eggs to add fluffiness and flavor. Then I add a small amount of cheese, in this case feta, a leafy green, another protein source, and 1-2 more veggies. The resulting omelette will be flavorful and satisfying!

mediterranean omelette

Colorful Mediterranean Omelette with Feta ingredients

To make my Colorful Mediterranean Omelette you’ll need:

  • 2 large eggs
  • 2 Tbsp ricotta cheese
  • 3 Tbsp crumbled feta cheese
  • 1 cup baby spinach leaves
  • 2 Tbsp chopped sun-dried tomatoes
  • 2 Tbsp diced yellow onion
  • 2oz. Smoked salmon
  • 2 tbsp diced red bell peppers

How to make a Mediterranean omelette with feta

Have all of your ingredients out. First, in a small bowl, whisk together the eggs and the ricotta cheese. Set that bowl aside.

Heat a medium size non-stick skillet (or greased standard skillet) over medium heat. Add your sun-dried tomatoes, onion, and bell peppers to the pan and sauté (stirring occasionally) for 5-7 minutes. 

Then, pour your egg mixture into the pan making sure it completely covers the bottom and the veggies are evenly dispersed throughout. Gently tilt the pan as needed until the edges of your omelette are set. Carefully flip the omelette over in the pan using a spatula.

Add the spinach, salmon, and feta to one side of the omelette, fold it in half and enjoy! You can serve it with your favorite fruit or a slice of whole grain toast!

omelette with salmon and veggies
This Mediterranean omelette is stacked high with veggies and delicious flavor!
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Breakfast, Main Course
Cuisine: American, Mediterranean
Diet: Diabetic, Gluten Free
Keyword: mediterranean omelette
Servings: 1 omelette
Carbohydrates: 12g

Ingredients

  • 2 large eggs beaten
  • 2 Tbsp ricotta cheese
  • 2 Tbsp chopped sun-dried tomatoes
  • 2 Tbsp diced yellow onion
  • 2 Tbsp diced red bell peppers
  • 1 cup baby spinach leaves
  • 2 oz. Cooked salmon
  • 2 Tbsp crumbled feta cheese

Instructions

  • In a small bowl, whisk together your eggs and ricotta cheese. Set the bowl aside.
  • Heat a medium size non-stick skillet (or greased standard skillet) over medium heat. Add your sun dried tomatoes, onion, and bell peppers to the pan and sauté (stirring occasionally) for 5-7 minutes.
  • Then, pour your egg mixture into the pan making sure it completely covers the bottom and the veggies are evenly dispersed throughout. Gently tilt the pan as needed until the edges of your omelette are set. Carefully flip the omelette over in the pan using a spatula.
  • Add the spinach, salmon, and feta to one side of the omelette, fold it in half and enjoy!

Notes

The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.

Nutrition

Serving: 1omelette | Calories: 430kcal | Carbohydrates: 12g | Protein: 36g | Fat: 25g | Saturated Fat: 9g | Sodium: 615mg | Fiber: 3g | Sugar: 5g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

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