How many calories and how much protein does this omelette have?

465 kcal with 25g protein, 11g carbs and 38g fat — a breakfast low in fast carbs, built to limit morning blood sugar spikes.

Why is this breakfast good for blood sugar?

Very low in carbs (11g), with a solid dose of protein and healthy fats (avocado, olive oil): the blood sugar response stays nearly flat, unlike a typical sugary breakfast.

Can this omelette be prepared ahead of time?

It's best eaten fresh, but you can prep the spinach and cut the avocado the night before to save time in the morning.

Can the feta be swapped for something else?

Yes, light mozzarella or goat cheese both work, with a similar calorie profile.

Calerys

BreakfastWeight lossEasy

Spinach, feta and avocado omelette

Name: Spinach, feta and avocado omelette
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Yield: 1 servings
Cuisine: French
Ingredients: 3 eggs; 50g fresh spinach; 30g crumbled feta; 1/2 avocado; 1 teaspoon olive oil; Salt, pepper

A breakfast low in fast carbs, rich in protein and healthy fats, built to keep your blood sugar stable from the morning on.

465kcal

Calories

25g

Protein

11g

Carbs

38g

Fat

Prep: 5 minCook: 8 min1 serving

Instructions

1
Whisk the eggs in a bowl with salt and pepper.
2
Saute the spinach for 1–2 minutes in a pan with a little olive oil, until wilted.
3
Pour the beaten eggs over the spinach and cook over low heat for 3–4 minutes.
4
Sprinkle crumbled feta over one half of the omelette.
5
Fold the omelette in half and cook for another 2 minutes.
6
Serve with the sliced avocado on the side.

Tips

Don't over-salt the omelette — the feta already adds plenty of salt.
Cut the avocado at the last moment to keep it from browning.
A squeeze of lemon juice on the avocado brightens the flavor and slows oxidation.

Variations

Higher-protein version: add one extra egg or 30g of extra egg white.
Spicy version: add a pinch of chili flakes to the beaten eggs.

This breakfast deliberately limits fast carbs in the morning in favor of protein and healthy fats — the same principle detailed in our guide on stable blood sugar, to avoid the 10am energy crash.