Are you ready to swap your usual sweet breakfast for something that truly fuels your day? This Feta & Spinach Omelette is a quick, tasty, and satisfying savoury breakfast packed with protein and healthy fats that help stabilise blood sugar levels, prevent energy crashes, and keep you feeling full for longer. It’s ready in just 5 minutes, needs minimal equipment, and tastes absolutely buonissimo!
Savoury breakfasts are becoming more popular for good reason. They balance blood sugar better than sugary cereals or pastries, helping to avoid those mid-morning energy slumps that leave you craving snacks. Plus, this omelette is naturally gluten-free, low-carb, and made with wholesome, simple ingredients you probably already have in your kitchen.
As an Italian, I grew up with sweet breakfasts and always thought savoury options were a bit unusual. But in the past 2-3 years, I started trying savoury breakfasts like this feta & spinach omelette—and honestly, my opinion has completely changed. Not only do I feel more satisfied and full for longer, but I also notice I have steadier energy throughout the morning. It’s been a great swap, and I’m excited to share it with you!
Why Try Savoury Breakfast?
Recent research increasingly supports the benefits of savoury breakfasts for stabilising blood sugar levels, improving satiety, and sustaining energy throughout the morning. Unlike many sweet breakfasts, which often rely on quick-release carbohydrates, savoury options typically contain more protein and healthy fats — key nutrients that slow digestion and help avoid mid-morning energy crashes.
Studies from institutions like Harvard and the British Nutrition Foundation highlight that savoury meals can help balance insulin response and keep you feeling full for longer, supporting weight management and metabolic health. Plus, the protein and fats found in savoury breakfasts promote muscle maintenance and brain function, making them a smart choice to start your day.
Switching to savoury doesn’t mean sacrificing flavour or enjoyment — recipes like this feta and spinach omelette are delicious, quick to prepare, and packed with nutrients. So why not give it a go? Your body and taste buds might just thank you.
Give it a try and let me know if you’ll be swapping your sweet breakfast for this satisfying, easy omelette!
Tips
- Use a non-stick pan: This makes cooking and flipping much easier, plus you’ll need very little oil—making your omelette healthier and lighter.
- Use fresh spinach: Baby spinach wilts faster and blends beautifully into the omelette.
- Don’t overcook: The omelette should be soft and moist inside — overcooking makes it dry.
- Make it fluffy: Whisk eggs vigorously to incorporate air for a lighter texture.
- Add herbs: Fresh parsley or chives add freshness and extra nutrients.
Swaps
Feta cheese: Substitute with goat cheese, ricotta, or grated halloumi for a different flavour.
Spinach: Try kale, rocket, or Swiss chard instead. Just wilt them first if tougher.
Garlic powder: Use minced fresh garlic or onion powder if preferred.
Avocado: Swap with sliced cucumber or a dollop of Greek yoghurt for creaminess.
Storage
Fridge: Best eaten fresh, but you can store leftovers in an airtight container for up to 24 hours. Reheat gently in a pan or microwave to avoid drying out.
Freezer: Not recommended as omelette texture changes after freezing.
More Savoury Breakfast
- 6-Ingredient Cottage Cheese Savoury Muffins
- Low Carb, High Protein Breakfast Cups
- High-Protein Plant-Based Breakfast Burrito
- Herby Pea & Oat Fritters
Feta Omelette
Ingredients
- 2 eggs
- 30-40 g feta cheese
- 1/2 tsp garlic powder
- salt & pepper to taste
- handful spinach
To serve
- 1/2 avocado
- cherry tomatoes
Instructions
- In a bowl crack the eggs and add garlic powder, salt and pepper. Whisk with a fork.
- In a very hot non-stick pan and the egg (Make sure the pan is piping hot) once the eggs are in turn the flame into low heat.
- Crumble the feta and add the spinach.
- Once the top is cooked, fold and serve with avocado and cherry tomatoes.