by
Health
Time
30mCost
376 kcal
This delicious egg omelette is prepared with roasted courgettes, crispy kale, and crumbled low-fat feta, all served with spicy harissa sauce. It is an easy meal idea for high-protein breakfast or for your next lunch box. This frittata is under 250 kcal and low in carbs, thus suitable for keto diets.
The nutrients information on this page refers to a 2000 Kcal daily intake diet.
Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.
1
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| Courgettes | 125 g |
|---|---|
| Salt | to taste |
| Extra Virgin Olive Oil | 20 mL |
| Kale | 50 g |
| Eggs | 2 |
| Fresh Chives | 5 g |
| Fresh Parsley | 10 g |
| Nutmeg | 0.25 tsp |
| Chillies | 0.25 tsp |
| Garlic Powder | 0.25 tsp |
| Low Fat Feta | 25 g |
| Harissa | 1 tsp |
Lay sliced courgettes over a baking tray lined with parchment paper and season with salt and 1/3 of the oil. Roast in the oven for 15 minutes at 190°C (374°F) or 170°C (338°F) for fan ovens.
| Courgettes | 125 g |
|---|---|
| Salt | to taste |
| Extra Virgin Olive Oil | 20 mL |
| Kale | 50 g |
| Eggs | 2 |
| Fresh Chives | 5 g |
| Fresh Parsley | 10 g |
| Nutmeg | 0.25 tsp |
| Chillies | 0.25 tsp |
| Garlic Powder | 0.25 tsp |
| Low Fat Feta | 25 g |
| Harissa | 1 tsp |
Spread shredded kale over another tray and season with salt and 1/3 of the oil. Allow to crisp up in the oven for 10 minutes.
| Courgettes | 125 g |
|---|---|
| Salt | to taste |
| Extra Virgin Olive Oil | 20 mL |
| Kale | 50 g |
| Eggs | 2 |
| Fresh Chives | 5 g |
| Fresh Parsley | 10 g |
| Nutmeg | 0.25 tsp |
| Chillies | 0.25 tsp |
| Garlic Powder | 0.25 tsp |
| Low Fat Feta | 25 g |
| Harissa | 1 tsp |
Meanwhile, whisk the eggs with chives, parsley, nutmeg, chilies, and garlic powder in a bowl.
| Courgettes | 125 g |
|---|---|
| Salt | to taste |
| Extra Virgin Olive Oil | 20 mL |
| Kale | 50 g |
| Eggs | 2 |
| Fresh Chives | 5 g |
| Fresh Parsley | 10 g |
| Nutmeg | 0.25 tsp |
| Chillies | 0.25 tsp |
| Garlic Powder | 0.25 tsp |
| Low Fat Feta | 25 g |
| Harissa | 1 tsp |
Heat the remaining oil in a pan, pour in the beaten eggs and cook until you can easily lift the omelette's edges with a spatula.
| Courgettes | 125 g |
|---|---|
| Salt | to taste |
| Extra Virgin Olive Oil | 20 mL |
| Kale | 50 g |
| Eggs | 2 |
| Fresh Chives | 5 g |
| Fresh Parsley | 10 g |
| Nutmeg | 0.25 tsp |
| Chillies | 0.25 tsp |
| Garlic Powder | 0.25 tsp |
| Low Fat Feta | 25 g |
| Harissa | 1 tsp |
Transfer the omelette onto a serving plate and layer the courgettes, kale, and crumbled feta over one half. Then fold and garnish with parsley. Serve with harissa sauce on the side.
| Courgettes | 125 g |
|---|---|
| Salt | to taste |
| Extra Virgin Olive Oil | 20 mL |
| Kale | 50 g |
| Eggs | 2 |
| Fresh Chives | 5 g |
| Fresh Parsley | 10 g |
| Nutmeg | 0.25 tsp |
| Chillies | 0.25 tsp |
| Garlic Powder | 0.25 tsp |
| Low Fat Feta | 25 g |
| Harissa | 1 tsp |