Kale Courgette and Feta Omelette

This delicious egg omelette is prepared with roasted courgettes, crispy kale, and crumbled low-fat feta. It is an easy meal ideal for a high-protein breakfast or your next lunch box. One omelette is under 250 kcal and low in carbs, perfect for weight loss and keto diets.

Kale Courgette and Feta Omelette Recipe

Info

Nutrition per serving
NutrientAmountRDA
Net Carbs6 g2.2%
of which Sugars5.5 g6.1%
Fibers4.2 g14.9%
Fats32.8 g50.4%
of which Saturates7.9 g39.5%
of which Omega 30.5 g49.9%
Proteins21.6 g46.9%
Calcium283 mg28.3%
Vitamin A456 mcg65.2%
Vitamin C85 mg113.9%
Iron4 mg27.2%
Potassium764 mg21.8%
Sodium507 mg22.1%
Cholesterol384.5 mg128.2%
Kcal405 20.3%
Macro split
  • net carbs 9%
  • sugars 8%
  • fats 51%
  • saturates 12%
  • proteins 33%
  • fibers 6%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
KCAL
405 per serving
TIME
30m
HEALTH

If the rhyming recipe title made you chuckle, then wait for the big smile you'll get when eating this healthy keto omelette. We prepared it with roasted courgettes, crispy kale and crumbled low-fat feta and served it with spicy harissa sauce.

A serving is under 250 kcal and has less than 3% of your carbs recommended daily intake (RDI), but it's rich with proteins - approximately 40% RDI - and fibres. Thanks to kale and courgettes, you also get two servings of vegetables, which helps to reach your 5-a-day.

Kale has become a trendy ingredient in many recipes due to its superfood status. It is one of the most nutrient-dense plants on the planet [1] - with a single cup providing more than 100% of your RDI of vitamins A, C, and K, plus lots of antioxidants, essential minerals, and heart-friendly omega-3 fatty acids.

Courgettes are also very wholesome. They are low-calorie vegetables, rich in iron and B vitamins which help to improve your energy levels.

Our kale courgette and feta omelette is a superb choice for a low-carb high-protein breakfast, suitable for people on a keto diet or following a weight-loss plan. If you want to turn it into brunch or a full meal, serve it with a portion of grains and a piece of fruit.

Ingredients

Adjustments
Serves
Measuring System
Courgettes125 g
Salt to taste
Extra Virgin Olive Oil20 mL
Kale50 g
Eggs2
Fresh Chives5 g
Fresh Parsley10 g
Nutmeg1/4 tsp
Chillies1/4 tsp
Garlic Powder1/4 tsp
Low Fat Feta25 g
Harissa (optional)1 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).

Baked courgettes.
1
Roasted kale.
2

Step 2

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

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.

Omelette with chillies and parsley.

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.

Omelette stuffed with kale, courgettes, and feta.

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.

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