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Not cooking with Susan: spinach and feta omelette

Easy, quick, healthy breakfast or lunch

By Susan FourtanéPublished 2 months ago 3 min read
Not cooking with Susan: spinach and feta omelette
Photo by Quang Nguyen Vinh on Unsplash

This little dish has a different spelling depending on what side of the pond you are: 'omelet' is standard American English whereas 'omelette' is British English.


The story behind the omelette: or, why I like omelettes

I like omelettes because they are simple, easy to make, healthy, and delicious.

Preparation and cooking time for this omelette is just 5 to 7 minutes. It’s fantastic for any of those days when I am working on a deadline and can’t take longer than 15 minutes for a lunch break. A spinach and feta omelette is also great to take in a lunchbox to the office, to school, or to a picnic. Or you can even roll it and cut it in slices for a healthy snack later in the afternoon or for tea time. It’s satisfying and great also for breakfast or a light supper.

As I previously explained in Cooking with Susan: Eggs Benedict, I adapt recipes to simplify them, or I experiment and make up my own. In this case, it’s my simplified version of a more elaborate spinach and feta omelette. If you give it a try, I hope it will be delicious and you will enjoy it. So, here it goes:


- Eggs (I usually use 2 or 3, depending on egg size)

- Spinach (75 to 100 grams, or as much or as little as you prefer)

- Feta cheese (as much or as little as you like)

- Cream cheese with herbs or any cream cheese you like (it adds taste and creaminess)


Whisk the eggs together with the cream cheese. Add a little coconut oil or olive oil in a saucepan, after it has melted, add the eggs. Cover with a lid for a minute or two. Add the spinach and the feta cheese on top of the omelette. Season if you wish (see below). Cover again for a minute. Fold the omelette in half or the two sides to the centre. It’s now ready to enjoy. This omelette is so simple there are no excuses to eat a healthy and quick meal.


Seasoning is always up to your taste. You can add black pepper, a pinch of nutmeg, or paprika. Experiment! I personally don’t add any extra salt to any of my food since I consider it unhealthy and unnecessary. In the above ingredients, both feta and cream cheese already have some salt. When consumed overtime during years in your life, salt finally starts to cause problems in some people, such as high blood pressure (hypertension). In short, in the long run, added salt is unhealthy. In my opinion, both feta and cream cheese with herbs give enough flavour to the omelette and it comes out as more simple and natural.

Health benefits:

Eggs: Protein. They keep you full for longer. Perfect for those doing sports. They contain a significant amount of leucine, an amino acid that is important for ongoing muscle support. Eggs also contain other key nutrients including vitamin D and Omega-3 fatty acids, plus a little known nutrient, choline, which is important for brain function. Read more about the health benefits of eggs on WebMD.

Spinach: It’s a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. It is rich in multiple vitamins and minerals. The many possible health benefits of including spinach in your meals include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. You can learn more about the health benefits and nutritional values of spinach on Medical News Today.

Feta cheese: This deliciousness contains more calcium than many other cheeses. Calcium helps you maintain healthy teeth and bones. Feta cheese also has high levels of phosphorus. Consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention. Learn about the health benefits of feta cheese on BBC Good Food.

Cream cheese: While cream cheese is high in fat and calories, it contains essential nutrients like calcium, vitamin A, and it’s a source of protein. Consuming cream cheese in moderation can be part of a healthy diet. Pair it with nutritious foods like whole-grain bread for a delicious a quick snack, or with fresh vegetables and omelettes to add a creamy touch. More on the health benefits of cream cheese on Health Line.

If you still need to see a more step by step recipe, this Kitchen Stories’ Omelette with spinach and feta looks pretty good. It takes 15 minutes from preparation to plate. Or so they claim. :)


For more simple and quick variations of dishes, see:


About the Creator

Susan Fourtané

Susan Fourtané is a Science and Technology Journalist, a professional writer with 18 years experience writing for global media and industry publications. She's a member of the ABSW, WFSJ, Society of Authors, and London Press Club.

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Comments (2)

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  • Rick Henry Christopher 2 months ago

    Another fantastic and easy to read feature. This omelette is definitely right up my alley. I am certainly going to give this one a try. It sounds yummy. One other health benefit about eggs is it is full of good cholesterol. Decades ago eggs used to get a bad rap because of the cholesterol. But with technology and ever evolving science we now come to know that the cholesterol in eggs is the good cholesterol. So eat those eggs up they're very good for your body and your mind.

  • I absolutely loved that you explained all the health benefits as well! I'm a vegetarian so I no longer eat eggs. But when I used to, an omelette is just too much work for me. I'll straight crack the egg into the frying pan, add some salt and pepper, wait for it to cook and then flip it over and wait for it to cook. Done. I don't like runny yolks, hence the flip. I like it fully cooked.

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