Spinach and avocado omelette

High in protein and healthy fats and almost free of carbohydrate, this spinach and avocado omelette is the ultimate keto breakfast. It takes less than 10 minutes to make and keeps you going all morning thanks to its dense protein and quality fat content. The spinach brings iron and magnesium, and the avocado its creaminess and monounsaturated fatty acids. A savoury start to the day that fills you up without the energy crash.

Prep time: 5 min  |  Cooking time: 7 min  |  Servings: 1  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 412 kcal · 21 g protein · 6 g carbohydrate · 35 g fat

Ingredients

• 3 eggs
• 1 handful of fresh spinach
• 1/2 avocado
• 1 tsp olive oil
• salt, pepper

Method

1. Beat the eggs in a bowl with salt and pepper.
2. Heat the olive oil in a frying pan and wilt the spinach for 1 minute, until it reduces.
3. Pour the beaten eggs over the spinach and leave to set over a medium heat for 4 to 5 minutes.
4. Fold the omelette over, slide it onto the plate and top with the sliced avocado.

Nutritional benefits

This is a typical keto meal: very high in fat and protein, with 6 g of carbohydrate, it helps you stay in ketosis while keeping you full for longer. Eggs are a benchmark for complete protein and are rich in choline, vitamin B12 and vitamin D. Spinach provides iron, magnesium and folate for very few calories, and the avocado supplies monounsaturated fatty acids and vitamin E, which are good for the heart. A plate packed with micronutrients, also ideal as part of a simple, low-sugar balanced diet.

Variations and substitutions

• Muscle gain: add a 4th egg and a slice of smoked salmon.
• More vegetables: mushrooms, cherry tomatoes or pepper.
• Indulgent (not lactose-free): a little grated cheese or feta.
• Quick version: make scrambled eggs rather than an omelette.

Storage and making ahead

The omelette is best eaten straight from the pan. It can also be eaten cold, cut into strips in a salad the next day. Prepare the avocado at the last moment to stop it going brown.

💡 Good to know

On a keto diet, this very low-carbohydrate breakfast helps you stay in ketosis. For fullness, it is mainly the egg protein and the healthy fats in the avocado that do the work.

Read next

Discover more keto & low-carb recipes · gluten-free recipes · lactose-free recipes · healthy & balanced recipes.

Ingredients in this recipe: eggs · spinach · avocado · olive oil · salt.

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