Spinach, Feta & Pine Nut Omelette

spinach, feta and pinenut omelette
Serves: 1
Prep: 5 minutes
Cook: 5 minutes

Omelettes are a protein-packed breakfast option that also make a terrific lunch, or easy dinner. This one is packed with spinach, feta and pinenuts but you could use any low FODMAP veggies. Try adding last nights left over veggies or throw in some shredded lean ham for some extra protein.

Print Recipe

2 large eggs

117 g 4.1 oz

1⅓  tbsp milk (lactose-free if required)

20 g 0.7 oz

Pinch of pepper, to taste

1 tsp butter

5 g 0.18 oz

1 cup baby spinach

38 g 1.3 oz

¼ cup crumbled feta cheese

34 g 1.2 oz

1⅓  tbsp toasted pine nuts

10 g 0.4 oz


  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.

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 (per serve)
Energy 1412 Kj / 337 cal
Protein 23.70g
Carbohydrates 2.20g
Sugar 1.60g
Total Fat 25.90g
Saturated Fat 8.60g
Fibre 2.20g
Back to all recipes
Back to all recipes