Let’s take this low carb egg phase to the next level and crank out an omelette. I’ve noticed people are scared of making omelettes for some reason.
They’re really easy once you get the hang of them, and they’re worth it. You’re giving yourself a new experience, a new texture, a new taste.
If you limit yourself to the same foods everyday, your diet can get bored – and that means your temptations start to grow!
Leave yourself some experimentation room in the kitchen and start trying things you have never done before, or have not done in a long time.
This recipe is from Dudes with Food.
The Preparation
- 1/2 tablespoon olive oil
- 3 large egg
- 1/4 cup half-and-half
- 3 ounces breakfast sausage
- 1 cup spinach
- salt, to taste
- 1/8 teaspoon black pepper
- 1 tablespoon feta cheese
The Execution
1. Heat both pans to medium heat on the stove – put your olive oil in one of them.
2. Crack your eggs into a bowl and start scrambling them with the half n’ half.
3. Add salt and pepper to your eggs – seasonings are king here!
4. Start by adding your sausage to the clean pan. Let it cook while you are doing the rest. Remove the sausage from the pan, place on paper towel to let some grease ease out.
5. In the pan with olive oil, saute the spinach with salt and pepper.
6. Once sausage and spinach are cooked down, put them in a bowl together.
7. Transfer all the olive oil to the same pan as your sausage fat. Heck yes we are going to re-use that delicious fat!
8. Pour your eggs into the pan with drippings. You should hear a sizzle, leave it alone! We need the bottom of the omelet to set.
9. Once you see the edges curling a bit and is starting to get cooked through, add your sausage, spinach, and feta cheese.
10. Wait! You don’t want the omelet to break open while we’re trying to flip it – this ain’t scrambled eggs.
11. About 1 minute after adding your fillings, you can flip half of the omelet over.
12. Let it cook for about 2-3 minutes more, and flip it over. It shouldn’t be completely cooked inside, but it should have enough structure to hold together for the flip.
13. Cover the first pan with the second pan you have handy, letting the omelet cook by steaming. This makes it perfectly done and not overcooked on the inside. If you did it right, the eggs should have some air pockets, the fillings are not overcooked, and the cheese is creamy. I trust you got this one down 🙂
This makes a total of 1 serving of Sausage, Spinach, Feta Cheese Omelette. The serving comes out to be 657 calories, 52.6g fats, 6g net carbs, and 38.7g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1/2 tablespoon olive oil | 60 | 6.8 | 0 | 0 | 0 | 0 |
| 3 large egg | 236 | 15.7 | 1.2 | 0 | 1.2 | 20.7 |
| 1/4 cup half-and-half | 74 | 6.3 | 2.9 | 0 | 2.9 | 1.9 |
| 3 ounce breakfast sausage | 276 | 23.2 | 1.2 | 0 | 1.2 | 15.8 |
| 1 cup spinach | 7 | 0.1 | 1.1 | 0.7 | 0.4 | 0.9 |
| — salt | 0 | 0 | 0 | 0 | 0 | 0 |
| 1/8 teaspoon black pepper | 1 | 0 | 0.2 | 0.1 | 0.1 | 0 |
| 1 tablespoon feta cheese | 25 | 2 | 0.4 | 0 | 0.4 | 1.3 |
| Totals | 679 | 54 | 6.9 | 0.8 | 6.2 | 40.6 |
Sausage, Spinach, Feta Cheese Omelette
Ingredients
- ½ tablespoon olive oil
- 3 large egg
- ¼ cup half-and-half
- 3 ounce breakfast sausage
- 1 cup spinach
- salt to taste
- ⅛ teaspoon black pepper
- 1 tablespoon feta cheese
Instructions
- Gather ingredients. Heat two pans to medium heat on the stove, putting the olive oil in one of them.
- While the pans heat, crack the eggs into a bowl and season with salt and pepper. Start whisking them with the half n’ half.
- Cook the sausage in the pan without the oil. Set aside in a bowl, but leave pan over heat. At the same time, saute the spinach in the pan with olive oil until wilted, then season with salt and pepper. Add spinach to the bowl with the sausage.
- Transfer all the olive oil to the same pan as your sausage fat. Pour the eggs into the pan with drippings. You should hear a sizzle; leave it alone! You need the bottom of the omelette to set.
- Once you see the edges curling a bit and it's starting to get cooked through, add your sausage, spinach and feta cheese to one side. About 1 minute after adding your fillings, you can flip the empty side over onto the side with fillings.
- Let it cook for about 2-3 minutes more, then flip it over. It shouldn’t be completely cooked inside, but it should have enough structure to hold together for the flip.
- Cover the first pan with the second pan you have handy, letting the omelette cook by steaming. This makes it perfectly done and not overcooked on the inside. If you did it right, the eggs should have some air pockets, the fillings are not overcooked, and the cheese is creamy. I trust you got this one down!
Nutrition
