how to make

Kale and Courgette Omelette with Crumbled Feta

by

Health

Time

30m

Cost

Nutrients

245 kcal

Carbs 10 grams

Sugars 4 grams

Total Fats 20 grams

Saturates 4 grams

Fibers 3 grams

Proteins 9 grams

About this recipe

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.


Nutrients Data

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.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 25% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
More than 75% of recommended intake for a meal
Fibers, Proteins
More than 75% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Alcohol-Free
  • Pescatarian
  • Ketogenic

Contains Allergens

  • Eggs
  • Dairy

Servings

1

swipe up for ingredients

Ingredients List

Courgettes125 g
Salt to taste
Extra Virgin Olive Oil20 mL
Kale50 g
Eggs2
Fresh Chives5 g
Fresh Parsley10 g
Nutmeg0.25 tsp
Chillies0.25 tsp
Garlic Powder0.25 tsp
Low Fat Feta25 g
Harissa1 tsp

STEP 1

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.

Ingredients List

Courgettes125 g
Salt to taste
Extra Virgin Olive Oil20 mL
Kale50 g
Eggs2
Fresh Chives5 g
Fresh Parsley10 g
Nutmeg0.25 tsp
Chillies0.25 tsp
Garlic Powder0.25 tsp
Low Fat Feta25 g
Harissa1 tsp

STEP 2

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.

Ingredients List

Courgettes125 g
Salt to taste
Extra Virgin Olive Oil20 mL
Kale50 g
Eggs2
Fresh Chives5 g
Fresh Parsley10 g
Nutmeg0.25 tsp
Chillies0.25 tsp
Garlic Powder0.25 tsp
Low Fat Feta25 g
Harissa1 tsp

STEP 3

Meanwhile, whisk the eggs with chives, parsley, nutmeg, chilies, and garlic powder in a bowl.

Ingredients List

Courgettes125 g
Salt to taste
Extra Virgin Olive Oil20 mL
Kale50 g
Eggs2
Fresh Chives5 g
Fresh Parsley10 g
Nutmeg0.25 tsp
Chillies0.25 tsp
Garlic Powder0.25 tsp
Low Fat Feta25 g
Harissa1 tsp

STEP 4

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.

Ingredients List

Courgettes125 g
Salt to taste
Extra Virgin Olive Oil20 mL
Kale50 g
Eggs2
Fresh Chives5 g
Fresh Parsley10 g
Nutmeg0.25 tsp
Chillies0.25 tsp
Garlic Powder0.25 tsp
Low Fat Feta25 g
Harissa1 tsp

STEP 5

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.

Ingredients List

Courgettes125 g
Salt to taste
Extra Virgin Olive Oil20 mL
Kale50 g
Eggs2
Fresh Chives5 g
Fresh Parsley10 g
Nutmeg0.25 tsp
Chillies0.25 tsp
Garlic Powder0.25 tsp
Low Fat Feta25 g
Harissa1 tsp