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High-Protein Mediterranean Omelet for Longevity (28g Protein)

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This Mediterranean-inspired omelet delivers 28g of protein to support healthy aging and muscle building. Ready in just 10 minutes with simple ingredients you probably already have. Perfect for busy mornings when you need sustained energy and muscle-supporting nutrition.

Ingredients

For the Omelet:

  • 3 large eggs
  • 2 tablespoons milk (dairy or unsweetened almond milk)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 teaspoon olive oil or butter

For the Filling:

  • 1 cup fresh spinach, roughly chopped
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese (about 1 oz)
  • 2 tablespoons diced red onion
  • 1 clove garlic, minced
  • 1/4 teaspoon dried oregano

Optional Toppings:

  • Fresh basil or parsley
  • Extra feta cheese
  • Red pepper flakes
  • Sliced avocado (adds healthy fats and 2g protein)

Instructions

  • Prep your ingredients: Crack eggs into a bowl, add milk, salt, and pepper. Whisk vigorously with a fork for 30 seconds until well combined and slightly frothy. Set aside. Prepare all vegetables and have them ready.
  • Sauté the vegetables: Heat a 10-inch non-stick skillet over medium heat. Add olive oil or butter. Once hot, add the red onion and garlic, cooking for 1 minute until fragrant. Add spinach and tomatoes, cooking for 1-2 minutes until spinach wilts. Sprinkle with oregano. Transfer vegetables to a plate.
  • Cook the omelet base: Wipe the skillet clean and return to medium heat. Add a little more oil or butter if needed. Pour in the egg mixture, tilting the pan to spread evenly. Let cook undisturbed for 30 seconds.
  • Create the perfect texture: As eggs begin to set, use a spatula to gently push cooked edges toward the center, tilting the pan so uncooked egg flows to the edges. Continue until eggs are mostly set but still slightly glossy on top (about 2-3 minutes total).
  • Add the filling: Sprinkle the sautéed vegetables and feta cheese over half of the omelet. Let cook for another 30 seconds until cheese begins to soften.
  • Fold and serve: Using a spatula, carefully fold the empty half of the omelet over the filled half. Slide onto a plate, garnish with fresh herbs if desired, and serve immediately. Enjoy while hot!

Notes

Storage: Omelets are best enjoyed fresh, but you can refrigerate leftovers in an airtight container for up to 2 days. Reheat gently in the microwave for 30-45 seconds.

Meal Prep: While omelets don’t store well cooked, you can prep ingredients ahead! Whisk eggs and store in a jar (good for 2 days). Pre-chop vegetables and store separately. In the morning, just cook!

Substitutions:

  • No feta? Use goat cheese, shredded mozzarella, or cheddar
  • Skip dairy? Use nutritional yeast for a cheesy flavor (add 2g protein)
  • No fresh spinach? Frozen works great—just thaw and squeeze out excess water
  • Make it vegan: Use chickpea flour “eggs” (3/4 cup chickpea flour + 3/4 cup water)

Protein Boost:

  • Add 2 egg whites (adds 7g protein, only 34 calories)
  • Include 2 oz smoked salmon (adds 13g protein)
  • Top with 2 tablespoons Greek yogurt (adds 3g protein)
  • Serve with a side of turkey sausage (adds 10-15g protein)

Variations:

  • Western Style: Ham, bell peppers, onions, cheddar cheese
  • Mushroom Lover’s: Sautéed mushrooms, Swiss cheese, thyme
  • Mexican Inspired: Black beans, salsa, pepper jack, cilantro
  • Veggie Deluxe: Zucchini, bell peppers, mushrooms, goat cheese
  • Protein Power: Egg whites only + chicken breast + veggies

Find it online: https://highproteinlongevity.com/high-protein-mediterranean-omelet-for-longevity-28g-protein/