23 October 2017

Spinach, feta and pinenut omelette

spinach, feta and pinenut omelette

By Trish Veitch - Research chef

Omelettes are a protein packed breakfast option that also make a terrific lunch, or easy dinner.

(Makes 1 omelette)

The omelette:

●        2 large eggs

●        1 tbsp milk (lactose free if required)

●        A pinch of pepper

The filling:

●        1 cup (38g) baby spinach leaves

●        1/4 cup (34g) crumbled feta cheese

●        1 tbsp (10g) toasted pine nuts


  1. Wilt the spinach in a lightly oiled pan and fold through the feta to warm. Set aside.
  2. Lightly whisk the eggs with milk and a pinch of pepper.
  3. In a non-stick frypan melt the butter over a moderate heat while swirling over the surface until it starts to sizzle.
  4. Pour in the egg mix and swirl the pan ensuring a thin, round omelette is formed. Briefly cover with a tight fitting lid so the surface egg is almost cooked.
  5. Spoon the warmed filling on half the omelette and again cover for about 20 seconds. Remove the lid and sprinkle with pine nuts.
  6. Tip the pan towards the serving plate and fold the omelette in half to encase the filling.
  7. Slip the omelette onto the plate and serve with any low FODMAP toasted bread.


For a nut free option replace pine nuts with toasted sunflower seeds.

Alternative fillings and serving suggestions:

Using your app or booklet to check serving sizes, fill with:

➢       Fresh tomato and basil

➢       Tasty cheese and chive

➢       Crispy bacon pieces and wilted silverbeet or spinach

➢       Semi-dried tomato, mozzarella and basil

➢       Sautéed oyster mushrooms, plain goat’s cheese and green onion tops

➢       Sautéed low FODMAP vegetables like zucchini, carrot, Jap pumpkin, capsicum

➢       Smoked salmon, alfalfa and chives

Nutrition Information/serve
Energy 1412kJ
Protein 23.7g
Fat 25.9g
- Saturated fat 8.6g
Carbohydrates 2.2g
- Sugars 1.6g
Fibre 2.2g
Sodium 496mg
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