Food and Nutrition


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Spinach Omelet

This healthy recipe comes from NDSU Extension Service.


  • 3 whole eggs
  • 2 tsp. olive oil
  • 1/2 small onion or 2 cloves garlic (or both)
  • 1 to 1 1/2 c. raw spinach or 1/2 c. frozen, thawed spinach
  • Small amount of skim milk, optional
  • Fresh cracked black pepper
  • 1 Tbsp. cheese, such as Parmesan
  • 1/2 tsp. salt, optional


Whisk eggs with milk in bowl. Set aside. Shop onion/garlic and heat in olive oil in skillet. Heat and loosen edge. Add (optional) cheese. salt and pepper. Spoon vegetable mixture into half of pan; carefully fold egg over; cover with tight-fitting lid (if the lid is a bit wet, this helps steam the omelet, making it puffy if desired). Be careful to remove from heat at this point so the bottom doesn't get too brown. Let rest about five minutes, covered. Serve immediately.

Makes 2 servings.

Per Serving: about 180 calories, 13 grams (g) of fat, 5 g carbohydrate, and 11 g protein

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