High-Protein Mediterranean Omelet for Longevity
This High-Protein Mediterranean Omelet delivers 24g of complete protein to fuel your morning and support healthy aging. Ready in just 15 minutes, this colorful omelet combines eggs, feta cheese, fresh vegetables, and Mediterranean herbs for a satisfying breakfast packed with nutrients and flavor.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 serving
- Category: Breakfast, Brunch
- Method: Pan-Frying
- Cuisine: Greek-Inspired, Mediterranean
- Diet: Gluten-Free, High-Protein, Keto-Friendly, Low-Carb, Vegetarian
Ingredients
- 3 large eggs
- 2 egg whites
- 2 tbsp crumbled feta cheese
- ¼ cup cherry tomatoes, halved
- ¼ cup baby spinach, chopped
- 2 tbsp red onion, finely diced
- 2 tbsp roasted red peppers, diced
- 5-6 Kalamata olives, sliced
- 1 garlic clove, minced
- 1 tsp olive oil
- 1 tsp fresh oregano (or ½ tsp dried)
- ½ tsp fresh basil, chopped
- Salt and black pepper to taste
- Fresh parsley for garnish
Instructions
- Halve cherry tomatoes, chop spinach, dice red onion and roasted red peppers, slice olives, and mince garlic. Have everything prepped before cooking.
- In medium bowl, whisk together 3 whole eggs and 2 egg whites with salt, pepper, and dried oregano until well combined and slightly frothy.
- Heat olive oil in non-stick 8-inch skillet over medium heat. Add garlic, red onion, and roasted red peppers. Sauté 1-2 minutes until fragrant. Add spinach and cook until just wilted, about 30 seconds.
- Pour whisked egg mixture over sautéed vegetables. Tilt pan to spread eggs evenly. Let cook undisturbed 2-3 minutes until edges set. Scatter tomatoes, olives, and feta over one half.
- Continue cooking until eggs are mostly set but still slightly moist on top, about 2 more minutes. Carefully fold omelet in half over filling. Cook 1 additional minute to melt cheese.
- Slide omelet onto warm plate. Garnish with fresh parsley and basil. Serve immediately while hot and fluffy.
Notes
- Egg whites boost protein without adding fat (24g total).
- Use 5 egg whites only for 20g protein, 200 calories.
- Non-stick pan essential; ensure proper heat before adding eggs.
- Best fresh, but can refrigerate 2 days and reheat.
- Dairy-free: use nutritional yeast (3 tbsp = 12g protein).
- Nightshade-free: use zucchini, mushrooms, artichokes.
- Boost protein: add chicken, turkey sausage, or smoked salmon.
- Serve with whole-grain toast, avocado, or fresh berries.