Kale and Courgette Omelette with Crumbled Feta


Vegetarian
Ketogenic
Nuts-Free
Gluten-Free
Soy-Free

Nutrients

NutrientGramsRDA
Carbs10g3%
of which Sugars4g5%
Fats20g31%
of which Saturates4g20%
Proteins9g19%
Fibers3g13%

Nutrients Proportions

  • carbs 23%
  • sugars 10%
  • fats 48%
  • saturates 10%
  • proteins 21%
  • fibers 8%
* All data is per serving
Kale and Feta Omelette Preview

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30m

NUTRITION

245KCAL

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This healthy egg omelette is prepared with roasted courgettes, crispy kale and crumbled low-fat feta and is served with spicy harissa sauce.

A serving of this kale omelette is under 250 kcal. It is packed with proteins and it is a superb choice for breakfast. Or add a portion of grains, and you will get a perfectly balanced meal or tasty lunch-box.

The eggs and feta in this vegetarian frittata contribute to 1/4 of your recommended protein intake. Also, thanks to kale and courgettes, you get two servings of vegetables, which helps to reach your 5-a-day.

Kale has become a very popular ingredient in many diets and is regarded as a superfood, a nutrient-rich vegetable that promotes health and wellbeing. In fact, it contains vitamins A, C, K, minerals, omega-3 fatty acids, and antioxidants.

Courgettes are low-calories vegetables and rich in iron and B vitamins which help to improve your energy levels.

This omelette is also low in carbs and thus suitable for keto diets or weight loss plans.

Ingredients

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ALLERGY ADVICE: For allergens, see ingredients in bold
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

Slice the courgette into chips and transfer to a baking tray lined with parchment paper. Season with salt and 1/3 of the oil. Roast in the oven at 190°C (374°F) or 170°C (338°F) for fan ovens for 15 minutes (1).

Add shredded kale to another tray lined with baking paper and season with salt and 1/3 of the oil. Allow to crisp up in the oven for 10 minutes (2).

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step 2

In the meantime, crack the eggs in a bowl and add chives, parsley, nutmeg, chilies, and garlic powder. Whisk well until the spices are well incorporated (1).

Heat the remaining 1/3 of oil in a non-stick pan and pour the beaten eggs.

Cook over medium heat until the eggs are cooked through and you can easily lift the edges of the omelette with a spatula (2).

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step 3

Transfer onto a serving plate and layer roasted zucchini chips and crispy kale over one half of the omelette.

Crumble the low-fat feta over the vegetables saving some for the top.

Fold the omelette over the vegetables and sprinkle the remaining feta crumbles and garnish with fresh parsley.

Serve with harissa sauce on the side to spread it over the frittata or just for dipping in.

Enjoy!

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Foodacious Tips

  • Add nutritional yeast to the beaten eggs before cooking the omelette for a boost of B vitamins.

  • Instead of using regular salt, try pink Himalayan salt which is richer in minerals and gives more flavour to your dish.

  • You can replace the zucchini with aubergines or mushrooms.

  • You can store it in an airtight container for up to 4 days.