Let’s take this low carb egg phase to the next level and crank out an omelette. I’ve noticed people are scared of making omelettes for some reason.
They’re really easy once you get the hang of them, and they’re worth it. You’re giving yourself a new experience, a new texture, a new taste.
If you limit yourself to the same foods everyday, your diet can get bored – and that means your temptations start to grow!
Leave yourself some experimentation room in the kitchen and start trying things you have never done before, or have not done in a long time.
This recipe is from Dudes with Food.
The Preparation
- 3 large eggs
- 2 small breakfast sausage
- 1 cup spinach leaves
- ¼ cup half n’ half
- 1 tablespoon feta cheese
- ½ tablespoon olive oil
- Pinch salt
- Pinch freshly ground black pepper
The Execution
1. Heat both pans to medium heat on the stove – put your olive oil in one of them.
2. Crack your eggs into a bowl and start scrambling them with the half n’ half.
3. Add salt and pepper to your eggs – seasonings are king here!
4. Start by adding your sausage to the clean pan. Let it cook while you are doing the rest. Remove the sausage from the pan, place on paper towel to let some grease ease out.
5. In the pan with olive oil, saute the spinach with salt and pepper.
6. Once sausage and spinach are cooked down, put them in a bowl together.
7. Transfer all the olive oil to the same pan as your sausage fat. Heck yes we are going to re-use that delicious fat!
8. Pour your eggs into the pan with drippings. You should hear a sizzle, leave it alone! We need the bottom of the omelet to set.
9. Once you see the edges curling a bit and is starting to get cooked through, add your sausage, spinach, and feta cheese.
10. Wait! You don’t want the omelet to break open while we’re trying to flip it – this ain’t scrambled eggs.
11. About 1 minute after adding your fillings, you can flip half of the omelet over.
12. Let it cook for about 2-3 minutes more, and flip it over. It shouldn’t be completely cooked inside, but it should have enough structure to hold together for the flip.
13. Cover the first pan with the second pan you have handy, letting the omelet cook by steaming. This makes it perfectly done and not overcooked on the inside. If you did it right, the eggs should have some air pockets, the fillings are not overcooked, and the cheese is creamy. I trust you got this one down 🙂
| Sausage, Spinach, Feta Cheese Omelet | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| 3 large eggs | 214 | 14.27 | 1.08 | 0 | 1.08 | 18.84 |
| 2 small breakfast sausage | 150 | 12.54 | 0.65 | 0 | 0.65 | 8.51 |
| 1 cup spinach leaves (30 g) | 7 | 0.12 | 1.09 | 0.7 | 0.39 | 0.86 |
| ¼ cup half n’ half | 74 | 6.29 | 2.86 | 0 | 2.86 | 1.89 |
| 1 tablespoon feta cheese | 24 | 1.92 | 0.37 | 0 | 0.37 | 1.28 |
| ½ tablespoon olive oil | 60 | 6.75 | 0 | 0 | 0 | 0 |
| Totals | 529 | 41.89 | 6.05 | 0.7 | 5.35 | 31.38 |
Keto Recipe: Sausage, Spinach, Feta Cheese Omelette
Ingredients
- 3 large eggs
- 2 links small breakfast sausage
- 1 cup spinach leaves
- ¼ cup half n' half
- 1 tablespoon feta cheese
- ½ tablespoon olive oil
- Pinch salt
- Pinch freshly ground black pepper
Instructions
- Heat both pans to medium on your stove. Add olive oil to one of them.
- Scramble eggs with half and half in a bowl.
- Add seasonings to eggs – seasoning is king
- Add sausage to the clean pan. Let it cook while you do everything else.
- Sautee spinach with salt and pepper in the oiled pan
- Once they are both cooked, put them in a bowl together. Transfer the olive oil to the same pan as the sausage fat
- Pour your eggs into your pan with drippings.
- Once the edges of the omelet start to curl, add the sausage, spinach, and cheese.
- After about 1 minute, flip half of the omelet over to close it.
- Flip again after 2-3 minutes of cooking.
- Cover the first pan with the second pan and let the omelet cook via steaming.
- Remove the cooked omelet from the pan, and enjoy!
