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Day 2 Breakfast: Omelet + Diced Ham, Spinach & Feta Cheese

Prep Time:

5 minutes

Cook Time:

8-10 minutes

Serves:

1

Level:

Beginner

About the Recipe

A fluffy, golden omelet packed with savory diced ham, nutrient-rich spinach, and creamy feta cheese. This protein-rich, low-carb breakfast is simple to make and full of flavor, making it the perfect start to the day.

Ingredients

Omelet:

  • 3 large eggs (pasture-raised preferred)

  • ¼ cup diced ham (sugar-free, nitrate-free preferred)

  • ¼ cup fresh spinach, chopped

  • 2 tablespoons crumbled feta cheese

  • 1 tablespoon butter (for cooking)

  • ¼ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper (optional)

  • ¼ teaspoon garlic powder (optional for extra flavor)

Preparation

Prepare the Ingredients:

  1. Dice the Ham and Chop the Spinach:

    • Dice the ham into small bite-sized pieces.

    • Roughly chop the spinach leaves.

  2. Whisk the Eggs:

    • Crack the eggs into a bowl.

    • Add sea salt, black pepper, and garlic powder (if using).

    • Whisk until fully combined and slightly frothy.


Sauté the Filling:

  1. Heat the Skillet:

    • Heat a non-stick skillet over medium heat.

    • Add 1 tablespoon of butter and let it melt, coating the pan.

  2. Add the Ham and Spinach:

    • Add the diced ham to the skillet and cook for 2-3 minutes, stirring occasionally, until lightly browned.

    • Add the spinach and sauté for another 1-2 minutes until wilted.

  3. Set Aside:

    • Remove the ham and spinach mixture from the skillet and set aside.


Cook the Omelet:

  1. Add the Eggs to the Skillet:

    • Reduce the heat to medium-low.

    • Pour the whisked eggs into the skillet and let them cook undisturbed for 1-2 minutes until the edges start to set.

  2. Add the Filling:

    • Spread the ham and spinach mixture evenly over one side of the omelet.

    • Sprinkle the crumbled feta cheese on top.

  3. Fold the Omelet:

    • Gently fold the omelet in half using a spatula.

    • Cook for another 1-2 minutes until the eggs are fully set and the cheese is slightly melted.

  4. Remove from Heat:

    • Slide the omelet onto a plate and let it rest for 1 minute before serving.


Assemble and Serve:

  1. Plate the Omelet:

    • Transfer the omelet to a plate.

  2. Optional Garnish:

    • Garnish with fresh herbs such as parsley or chives for a burst of freshness.


Tips to Make It Even Easier:

  • Use Pre-Diced Ham: Save time by using pre-diced ham or leftover ham from a previous meal.

  • Frozen Spinach Option: If fresh spinach isn’t available, use frozen spinach. Thaw and squeeze out excess water before adding to the skillet.

  • Pre-Whisk Eggs for the Week: Whisk multiple eggs and store in an airtight container in the fridge for quick breakfasts during the week.

  • Microwave Reheat Option: If you’re short on time, make the omelet ahead of time and reheat it in the microwave for 30-40 seconds.

  • Use a Cast-Iron Skillet for Even Cooking: A well-seasoned cast-iron skillet retains heat better and gives the omelet a nice golden texture.


Quick Flavor Boost Options (Optional):

  • Add Sun-Dried Tomatoes: Mix in chopped sun-dried tomatoes for a tangy, Mediterranean twist.

  • Sprinkle with Parmesan: Add grated Parmesan on top before folding for a nutty, salty finish.

  • Chili Flakes for Spice: Add a pinch of crushed red pepper flakes for heat.

  • Fresh Basil for Brightness: Add fresh basil leaves for a vibrant, herby boost.

  • Avocado Slices on the Side: Serve with sliced avocado for extra creaminess and healthy fats.

  • Lemon Zest for Brightness: Grate a little lemon zest over the omelet for a refreshing citrus note.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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