High-Protein Spinach, Mushroom & Feta Breakfast Omelet

A fluffy, cheesy omelet packed with eggs, spinach, mushrooms, sweet peppers, and feta. It’s savory, satisfying, and an easy protein-rich breakfast that comes together in about 15 minutes.

 Ingredients

For the Omelet

• 3 large eggs
• 2 tablespoons milk or water
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• ½ teaspoon dried Italian seasoning
• 1 teaspoon olive oil or butter

For the Filling

• ½ cup mushrooms, thinly sliced
• 1 cup fresh spinach
• ¼ cup finely diced red bell pepper
• 2 tablespoons finely diced red onion
• ¼ cup crumbled feta cheese
• ¼ cup shredded mozzarella cheese
• 1 tablespoon chopped fresh parsley

Optional Protein Boost

• ¼ cup cottage cheese, blended until smooth
• 2 tablespoons grated Parmesan

👩‍🍳 Instructions

1. Prepare the vegetables

Heat the olive oil or butter in a nonstick skillet over medium heat.

Add the mushrooms and cook for 3–4 minutes, stirring occasionally, until golden and their moisture has cooked away.

Add the red onion and bell pepper. Cook for another 2 minutes.

Add the spinach and cook for 1–2 minutes, just until wilted.

Season lightly with salt, pepper and garlic powder.

Transfer the vegetables to a plate.

2. Prepare the eggs

Crack the eggs into a bowl.

Add the milk or water, remaining pepper and Italian seasoning. Whisk until smooth.

For an extra creamy, protein-rich omelet, blend the ¼ cup cottage cheese until smooth and whisk it into the eggs.

3. Cook the omelet

Wipe out the skillet if necessary and return it to medium-low heat.

Add a small amount of butter or oil.

Pour in the egg mixture and gently tilt the skillet so the eggs spread evenly.

Cook for about 2–3 minutes, occasionally pushing the cooked edges toward the center and allowing the uncooked egg to flow underneath.

4. Add the filling

When the eggs are mostly set but the top is still slightly soft, place the mushroom-spinach mixture over one half of the omelet.

Sprinkle with mozzarella and feta.

Cook for another 30–60 seconds, allowing the cheese to begin melting.

5. Fold and finish

Carefully fold the empty half of the omelet over the filling.

Cook for another 30–60 seconds, then slide onto a plate.

Sprinkle with fresh parsley and a little extra feta if desired.

🥑 Serving Ideas

Serve with:

• Avocado slices
• Fresh tomatoes
• Cucumber
• Mixed greens
• Plain Greek yogurt
• Fresh berries
• Roasted potatoes

💪 Approximate Nutrition

Using 3 eggs, mozzarella, feta and vegetables:

• Protein: about 28–32 g per serving
• Carbohydrates: about 8–10 g
• Fat: about 25–28 g
• Calories: roughly 380–430

Adding cottage cheese can increase the protein further.

🥜 Nut & Allergy Information

• Nuts: No nuts are required.
• Dairy: Contains feta and mozzarella; cottage cheese is optional.
• Eggs: Contains eggs.
• Gluten: Naturally gluten-free when all packaged seasonings and cheeses are verified gluten-free.
• Soy: No soy is required.
• For a severe allergy, check packaged cheese and seasonings for cross-contact information.

❓ Q&A

Can I use egg whites?
Yes. You can replace some or all of the whole eggs with egg whites. Keeping at least one whole egg helps maintain a richer flavor and softer texture.

Can I add cottage cheese?
Absolutely. Blending cottage cheese before adding it makes the omelet especially creamy while adding more protein.

What other vegetables can I use?
Broccoli, zucchini, tomatoes, asparagus, kale, onions and roasted peppers all work well.

Can I use frozen spinach?
Yes. Thaw it completely and squeeze out excess water before cooking.

What cheese can replace feta?
Goat cheese, cheddar, Parmesan, Monterey Jack or mozzarella are all good alternatives.

Can I make it ahead?
Omelettes are best fresh, but you can prepare the vegetable filling ahead of time and refrigerate it for up to 3 days. Reheat the filling and make the eggs fresh.

How do I keep the omelet fluffy?
Cook it over medium-low heat and avoid overcooking. Removing it while the center is just set keeps the eggs tender and soft.